The Health Blog

Constipation refers to any irregularity in, or absence of, bowel movements. The slow movement of food through the large intestine and the amount of time the waste remains in the colon are factors that contribute to constipation. More and more water is absorbed while the waste is in our body and the stool becomes drier and bulky thus more difficult to pass.

1. Have a high fiber diet. Fiber helps your body develop soft, bulky stools.

2. Avoid over-processed foods with little fiber, such as chips, pizza, ice cream, frozen dinners and instant potatoes.

3. Drink water and/or fruit juices. Drinking plenty of fluids is the best way to prevent constipation. The recommended 8 glasses per day is still a rule. Drink water or juices during the day, at meals and in between meals, too. Natural laxatives such as prune juice can soften your stools.

4. Avoid high-fat diet.

5. Exercise. Just a 20-30 minute walk or any other regular exercise can help prevent constipation.

6. Don’t ignore the urge to have a bowel movement. People with busy schedules, children who don’t want to interrupt their play, and folks who don’t like to use public facilities are just a few examples of those who sometimes don’t stop and take the time to have a bowel movement. Repeatedly ignoring the urge to have a bowel movement, or just delaying a stop at the bathroom, can actually make us lose the ability to feel that urge which — in turn — can lead to constipation. So, when the urge comes, pay attention.