Constipation is surely an unpleasant condition which will push people to do anything they can to get rid of it. It is a change in bowel pattern which is not unusual that is different in everyone. Constipation can mean a person’s bowel movement is fewer than three times a week.
There are various causes of constipation like lack intake of fiber, lack of drinking that cause bowel movements more slowly, lack of exercise, taking certain medications, lifestyle changes, ignoring when wanting to defecate and some specific diseases such as irritable bowel syndrome and other diseases associated with digestive organs.
It is actually easier to prevent than to treat constipation. Before you experience constipation, its best that you prevent it with some easy ways, as quoted by the Harvard Medical School Family Health Guide.
1. Eating enough fiber
Balanced diet with emphasis on high-fiber foods such as nuts, seeds, whole grains, fresh fruits and vegetables can help prevent constipation.
2. Using laxatives
Type of bulk-forming agents laxative (laxatives that increase the volume of stools so that the stomach feels full) such as psyllium, methylcellulose and pectin which can be obtained without a prescription can also prevent the occurrence of constipation.
3. Drinking enough water
Fulfill your water needs at least 8 glasses each day.
Regular exercise can prevent constipation while maintaining overall body health. Exercise can support digestive health function and can be useful for the health of the entire body. Walking at least 20 to 30 minutes each day can help your digestive system.
5. Train defecation time
Set the time and train your digestive system to be able to defecate in certain hours such as early morning or after a meal. Start by sitting on the toilet for 10 minutes and wait for the body renpons, but do not force to defecate.
6. Do not delay going to the toilet if you want to defecate
The intestine is an organ that is sensitive and important in providing signals. When a person delays to defecate, the signals given by the gut will become weak and eventually someone will not understand the signals given by the intestine.
7. Do not force bowel movements
Forcing it can cause other health problems like hemorrhoid and blood pressure problems.