Constipation happens whenever body wastes pass through the large intestine at a very slow pace. The longer the wastes stay, the more dehydrated the stool becomes. Lack of water hardens the stool and makes it dry, which in turn becomes hard for the stool to come out of the anus.
It has been said that constipation is a collective outcome of bad routine. It is hard to deal with and takes a certain amount of effort to combat such situation. So in order to avert this non-ideal condition, the key is to simply keep a healthy lifestyle. Here are a few tips to prevent constipation.
Establish a regular eating schedule and follow it. It is but ideal to have a regular meal schedule. Having a regular schedule of food intake will allow your stomach to practice consistency and proper timing in processing all of those you allowed entry into your system.
Increase your food intake of fiber. Eating fiber-rich food, which includes fruits, vegetables and whole grains, is very helpful in the digestive process. Fiber stays in the lining of the intestine and thus makes passage of stool slicker.
Drink lots of fluid. As mentioned earlier, lack of hydrant instigates constipation. More intake of fluid such as water, fruit juices, hot tea and soup are very useful in order to rehydrate the wastes and help the stool come out smoothly.
Monitor your intake of laxatives. It is generally advisable to drink milk at least once a day, but for some, laxatives have a very negating impact. Some become constipated with milk intake, while some encounter nausea. It is best if intake of laxatives is monitored and controlled accordingly, depending on how it affects you.
Exercise. Sounds cliché and unrelated, but having a regular form of exercise decreases your capacity to encounter constipation. Having such physical activity helps in the digestion process and, in effect, makes stool go down faster.
Train yourself to have a regular toilet habit. Choose a convenient time wherein you can relieve yourself without disruption. It is easier relieving yourself knowing that there won't be many interruptions. Visit the restroom regularly on your chosen time of the day. This may take several weeks before you can actually establish a routine of your own. But in due time, your body clock will adjust accordingly to the time of your choice.
Don't hold back stool. A lot of people refrain from going to the toilet even if there is the urge of relieving oneself. Even if it is beyond your regular relieving period, it is best to find the nearest toilet once the urge is felt. Fighting such urge will harden the stool, as it will stay longer in your system. And in most cases, just when you think you are ready to relieve it, it becomes harder to do so.
Seek advice from a doctor. On your regular check-up, bring up to your doctor the status of your daily routine including eating, exercise and lifestyle, even your toilet habits and how it may relate to constipation. Your doctor is the best resource person to give you specific instructions as to how you could go about preventing constipation.