When you are plagued with constipation, it means that you are having a bowel movement less than three times per week, defines the National Digestive Diseases Information Clearinghouse. Occasional constipation can happen to anyone, and some people suffer from chronic constipation. Luckily, most cases of constipation are mild and can be treated easily at home. You may find that lifestyle changes, stress and inactivity are the causes of your constipation, each of which is easily remedied.
Dietary Changes
A diet that is low in soluble fiber could be the cause of your constipation. If this is the case, dietary changes can help you regain your regularity. Peter Holt, M.D., chief of the Division of Gastroenterology at St. Luke's Roosevelt Hospital Center recommends getting at least 25 grams of fiber each day, or five servings of fruits and vegetables. The fiber and water in the fruits and vegetables will help to restore a more natural rhythm. Avoid foods with too much iron, which can bind you up.
Exercise and Activity
The Centers for Disease Control and Prevention recommend at least an hour of physical activity each day. While an hour will help to keep you fit and healthy, it will also help keep your bowels working well. Inactivity can stall your digestive system, notes the Mayo Clinic. Make sure you move enough throughout the day in order to restore digestive activity and loosen any constipation that you may currently suffer.
Herbal Laxatives
While you should never rely on laxatives to keep you regular, using an herbal laxative now and again under the supervision of your health care provider can give you quick relief from your constipation. MotherNature.com recommends adding flaxseed or aloe to a smoothie or oatmeal to help things move along. Buckthorn and senna can also be effective. Look for herbal laxatives at an organic food or health store.
Fluids
Not drinking the recommended six to eight glasses of water each day can leave you in a bind and only consuming caffeinated beverages like soda, coffee and tea can expedite the problem by dehydrating you, notes the NIDDK. Lay off the caffeinated beverages and switch to water or 100 percent fruit juice. They will help restore your body's digestive function and provide you with the hydration your body craves.
Visit the Bathroom
If you're constipated, one of the most detrimental things that you can do is avoid going to the bathroom. You may be embarrassed to go at work or in a public place, but holding in your stools can make your constipation worse over time. When you ignore the urge to have a bowel movement, you are telling your body to no longer send the signals. It may also cause your stools to harden and become painful to pass. No matter where you are, head to the bathroom when you feel the urge to go.
