(NC) Although constipation is a common digestive issue, certain factors may put you more at risk. Some of these include being female, aged 65 or older or if you are pregnant or just had surgery. Fortunately, there are some steps you can take to help avoid becoming constipated.
Preventative measures are essential, as addressing the problem early could help it from becoming chronic. Chronic constipation is defined as less than three bowel movements in a week and may include difficult or painful bowel movements.
“Most Canadians don’t get enough fibre, and diet plays an important role in bowel regularity and constipation management,” says Jemma Besson, a registered dietitian with Shoppers Drug Mart’s new online nutrition services.
Fibre helps make stools soft, bulky and easier to pass. Besson recommends 25 to 38 grams of fibre per day for those ages 19 to 50, and 21 to 30 grams per day for people over 50. Good sources of fibre include fruits, vegetables, legumes, beans, nuts, seeds and whole grains. “Look on the food label for whole grains as the first ingredient and choose foods with a fibre daily value of 15 per cent or more,” Besson suggests.
Staying hydrated and drinking enough water every day is also essential. Plenty of water helps keep bowel movements regular and prevents stool from hardening. In addition, regular exercise can help stimulate the movement of waste. Any physical activity such as walking is beneficial.
Even when making these healthy diet and lifestyle changes, some people may need additional support. Laxatives are another step in constipation management as a short-term solution. Over-the-counter laxatives offer relief for mild, occasional constipation. Bulk-forming laxatives, or fibre supplements such as Life Brand organic fibre laxatives, are the gentlest on your body. Before taking a laxative, it is best to consult your doctor to find which one is right for you.
Besson says additional natural ways to support bowel regularity include eating prunes or foods with prebiotics or probiotics such as fermented dairy products like kefir or yogurt.
