Now that you know more about constipation, let us review tips on how to help avoid it.
When it comes to constipation relief, making simple changes in your lifestyle may help you avoid the discomfort of constipation.
Daily Diet & Nutrition
- A common cause of constipation is a diet high in meats, dairy products, eggs, and sugary desserts. Maintaining a well-balanced, high-fiber diet helps promote regularity.
- Fiber, especially insoluble dietary fiber, helps move bulk through the intestines and promotes bowel movements. Try slowly adding fiber to your diet to avoid excess gas and bloating. You don't want to upset your system.
- Include more high-fiber foods in your diet, such as oats, wheat bran, brown rice, apples, apricots, blackberries, prunes, raw carrots, kale, and peas, which can help promote digestive health.
- Keep hydrated by drinking enough liquids, especially water, to help make your stool softer and easier to pass through your system.
- Probiotics in foods with active cultures help support overall digestive health.
- Stay active and exercise to your ability. Be sure to check with your doctor before you begin a new program.
- Eat meals on a regular schedule. Take time to enjoy your meal and chew your food well.
- When you have to go to the bathroom, go! Don't ignore the urge to have a bowel movement. Work with your digestive system to help keep it running smoothly.
- Never underestimate the benefits of a good night's sleep. Many people who suffer from stress, one of the causes of constipation, frequently are not getting enough rest.
- Managing stress is another way to help stay regular. Pamper yourself once in a while. Schedule a salon treatment such as a massage or a manicure. Even a simple bubble bath can help reduce stress.
While travel can be good for the soul, it can often trigger constipation. Why? Because your normal diet and daily routine are disrupted. Fortunately, there are things you can do to keep your digestive system working smoothly.
- When traveling by car or plane, drink enough fluids to stay hydrated.
- While enjoying local foods during your trip, remember to incorporate fiber into your meals.
- Avoid greasy foods or mayo-laden sandwiches often sold in airports. Go for a healthier, fiber-based alternative, such as whole-grain granola bars, to keep your hunger in check until you reach your destination.
- Stay active with simple activities like walking, bike riding, or swimming.
- Pack an empty, reusable bottle so you can refill it with water, or stock up on bottled water and keep it in your bag and hotel room. Add a slice of lemon or lime to perk up the water with flavor.
- Be sure to pack a few travel-size packets of MiraLAX®. If you experience occasional constipation while you are away, MiraLAX® can provide gentle, predictable relief.
MiraLAX is the #1 recommended laxative by doctors, pharmacists, and gastroenterologists. It's clinically proven to relieve constipation and soften stool, without causing harsh side effects**, at home or away.
* Pharmacy Times Survey 2015
** Such as gas, bloating, cramping and urgency
Older adults are five times more likely than younger adults to experience constipation. Inadequate hydration, lack of exercise, and the use of certain drugs to treat other conditions may result in constipation.
- A number of common medicines, including over-the-counter remedies and prescription medications, can cause constipation. These include pain medications (especially narcotics), antacids that contain aluminum or calcium, antispasmodic drugs, antidepressants, iron supplements, anticonvulsants for epilepsy, drugs for Parkinson's and heart conditions. If you're taking a medication, or a multivitamin, and experiencing constipation, talk to your doctor.
- If you have a significant or prolonged change in bowel habits, go see your doctor. This could be the sign of a blockage or a more serious condition.
- If you have occasional constipation, try MiraLAX®. It's the #1 recommended laxative preferred by doctors, pharmacists, and gastroenterologists. MiraLAX is clinically proven to relieve constipation and soften stool, without causing harsh side effects such as gas, bloating, cramping or urgency.
* Pharmacy Times Survey 2015