Chronic constipation affects more than 4 million Americans and accounts for 2.5 million doctor visits per year, according to the National Institute of Diabetes and Digestive and Kidney Diseases. The most frequent sufferers of constipation are women and adults age 65 and over. Constipation is usually not serious, and use of home remedies can often prevent recurring cases.
Proper Diet
One of the main causes of chronic constipation, according to the American Gastroenterological Association, is poor diet. Foods high in sugar and fat and low in fiber, such as cheese, ice cream and processed foods, can cause or worsen constipation. Eating a high-fiber diet, however, is a key recommendation for preventing chronic constipation. The American Dietetic Association reports that Americans consume, on the average, 15 g of fiber per day, which is well below the recommendation of 25 g per day for adult women and 38 g per day for men. Foods rich in fiber include fruits, both fresh and dried, vegetables, beans, whole-grain bread, unrefined breakfast cereals and brown rice.
Plenty of Liquids
Consuming plenty of fluids is another major factor in preventing constipation.The exact amount of liquids you should consume every day depends on several factors, including age, sex, amount of physical activity and health conditions. Water and juices are the best choices. Beverages containing caffeine can cause dehydration, which can worsen constipation.
Physical Exercise
Lack of physical activity is a common cause of chronic constipation, especially in older people. Exercise helps stimulate the intestines, which aids elimination. The Mayo Clinic recommends exercising for at least 30 minutes most days of the week. Recommended activities include walking, swimming and biking.
Good Elimination Habits
Go to the bathroom to have a bowel movement as soon as possible after you feel the urge. Delaying elimination allows the intestines to absorb water from your stool, making it dry and hard. You should also allow plenty of time to have a bowel movement so that elimination is complete.
Over-the-Counter Medications
When lifestyle changes do not successfully prevent constipation, over-the-counter medications, such as fiber supplements or stimulant laxatives may be necessary. The American Gastroenterological Association cautions, however, that stimulant laxatives should be a last resort and used only under the supervision of a physician. Bulk-forming laxatives, also called fiber supplements, are usually safer than other types of laxatives. Some people take these supplements, sold under such brand names as Metamucil, Citrucel, Fiberall and Serutan, every day to help keep stools soft and promote regular movements.
