How does one prevent Constipation and Impaction?
- Set a dietary goal of 25 grams to 30 grams of fibre daily.
- As little as 20 minutes of brisk walking daily can stimulate your bowels.
- Eat plenty of fruits to keep constipation at bay.
- Schedule a 10-minute period to sit on the toilet.
Constipation is a condition we all have to face at some point or the other. Constipation is characterised by irritable bowel movements and painful defecation. Preventing constipation is the best approach to treat it. If you are already constipated, you can treat the constipation naturally at home. If it is severe, it has to be evaluated by your family doctor.
Here are some ways that can ease the pain of constipation or can prevent constipation
Add more fibre to your diet
Set a dietary goal of 25 grams to 30 grams of fibre daily. Choose from a variety of high-fiber foods such as beans, broccoli, carrots, bran and whole grains. To avoid bloating and gas, add these foods gradually over a period of several days. Eating cereals and breads that are high in fibre will help in the treatment of constipation.
Eat plenty of fruits
You must eat a plenty of fruits to keep constipation at bay. Green apples are high in malic acid, which can help break down the build up of fatty tissues that block the liver, gallbladder and the intestines. Oranges, prunes and pear can also give you relief from constipation.
Drink adequate amounts of fluid
For most healthy adults, this is the equivalent of six to eight glasses of water daily. Drink plenty of water; your body needs the water to process the food you are digesting. Besides preventing constipation, water also helps with weight loss and general health.
Begin a program of regular exercise
As little as 20 minutes of brisk walking daily can stimulate your bowels. Physical activity gets things moving. This is the reason that exercise can turn out to be a good cure for constipation. To prevent constipation or relieve constipation, try walking for half an hour. Exercise keeps your body from slowing down and causing constipation.
Help train your digestive tract to have regular bowel movements
Schedule a 10-minute period to sit on the toilet at approximately the same time each day. The best time to do this is usually right after the morning meal. Do not postpone having a bowel movement until the time is more convenient. Respond to the urge without a delay.
Use an over-the-counter stool softener or fibre supplement
This may prevent occasional constipation. Always follow the dosage instructions exactly as written on the labels of these medications.
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Source: Onlymyhealth editorial team Dec 18, 2012
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