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Thursday, 7 February 2013

Top Five Tips To Beat Constipation

Like most people you'll probably find that you get constipation once in a while but after a couple of days it resolves itself and you go back to your normal schedule. But, what do you do if you're still struggling to get a bowel movement after a couple of days? Take a look through these five scenarios to see if you can improve your situation and get back to your regular self - pun totally intended. 

Water

How much water are you drinking? If you're not drinking at least 8 cups a day (sodas do not count but black tea and coffee do) then you can easily bung yourself up. As your food moves through your digestive track the nutrients are absorbed along with some water and the waste is moved along with the fiber in your diet. However, if you're not drinking enough then things dry up and it becomes increasingly difficult to move through the intestines. 

A tip I use to get things moving again is to drink half your weight (lbs) in oz plus 10 more oz. So, if you weigh 150lbs then you need to drink 85 oz of water a day so keep things running smoothly.

Fiber

Like I mentioned before waste is helped through the intestines by fiber and if your diet is lacking in that vital substance then everything will get stuck.A healthy diet should contain at least 5 servings of fruit and vegetables and it should come from a variety of different sources. If you've been honest with yourself and you are getting your 5 a day then bump this up to 9 -10 servings a day as your body might just need more to keep you healthy; just think of all the vitamins and minerals you'll be getting.

Exercise

Have you ever been running and then half way through had a really strong urge to use the bathroom? That's because all that moving around helps to get the intestinal muscles moving along too. If you've got a bit of a lazy bowel which is reluctant to squeeze then some gentle exercise like yoga or swimming will be just the thing you need. Just make sure that you have a bathroom close by.

Stool Softener

If you've tried the above and you're still struggling in the bathroom then try and over-the-counter stool softener such as milk of magnesia. It gently works to soften your stools making them easier to pass. 
(These have often been a life saver for me)
 

Bio Yoghurts

The friendly bacteria in these yogurts can help to restore the natural balance in your gut. If you've been eating a lot of junk food or just haven't been eating very well then your tummy can easily get out of wack. Try eating a bio yogurt everyday and you should find that things return to normal in a week or so.

Summary

As long as you're following these five rules then your constipation should relieve itself naturally in a few days. However, if your still worried or in discomfort then have a quick visit with your doctor and they can rule out any other problems or offer you something a little stronger to get you going again.

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