Constipation is a common condition where you may experience infrequent, difficult, or painful bowel movements. Everyone's normal bowel pattern is different, but if you have fewer than three bowel movements a week, have to strain a lot, or pass hard, dry stools, you may be experiencing constipation.
Common symptoms include:
Constipation can result from several factors, including:
Here are some steps you can take to relieve and prevent constipation:
Increase Fibre Intake
Fibre helps add bulk to stool, making it easier to pass. Aim to include fibre-rich foods like:
Stay Hydrated
Drinking adequate water daily helps soften stools and promote regular bowel movements. Try to drink 6-8 glasses of water each day, and reduce caffeinated or alcoholic drinks, which can lead to dehydration.
Exercise Regularly
Physical activity encourages regular bowel movements by stimulating the muscles in your digestive system. Try to incorporate at least 30 minutes of exercise, like walking or cycling, into your daily routine.
Establish a Regular Bathroom Routine
Setting a routine, like going to the bathroom at the same time every day, can help your body establish regularity. After meals, your body is naturally stimulated to have a bowel movement, so consider trying to go shortly after eating.
Don’t Ignore the Urge
When you feel the need to have a bowel movement, try to go as soon as possible. Delaying can lead to harder stools, making them more difficult to pass.
If lifestyle changes aren’t enough, or if you experience severe symptoms such as pain, blood in your stool, or unintended weight loss, please seek medical advice. There are treatments available, including over-the-counter options and prescription medications that can help manage constipation.
For further information, here are some trusted sources:
Constipation is common, and with small changes to your diet and lifestyle, you can usually manage it effectively. Reach out to your GP if you have questions or need additional support.
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