subject: Constipation relief: A quick look [print this page] Constipation relief: A quick look Constipation relief: A quick look
Before we start talking about constipation relief it might be interesting to start discussing what constipation is. Constipation is a delay or difficulty in evacuating stools. It may be occasional for instance in the case of travel or in some other cases it can be chronic. We talk about chronic constipation when the problem lasts for at least 6-12 months, with symptoms more or less marked. We talk about constipation when stools are hard and are evacuated with difficulty. Constipation sufferers have usually fewer than 3 bowel movements per week.
There are many constipation relief methods that exist in order to help you deal with constipation:
Increase your fiber intake
You need to ensure that your diet contains plenty of fiber. Ideally we should consume between 30 and 35 grams of fiber per day. Place greater focus on steamed vegetables, raw fruits or baked and whole grains.
Increase your water intake
Health expert usually recommend that we should take in 2 to 3 liters of fluid per day-which is provided mostly by food. In general, it is suggested to drink 6 to 8 glasses of water daily, between meals. Mineral waters that have a high content in magnesium should be preferred as it possesses a mild laxative effect.
Exercising is important
It is important that you exercise regularly. Brisk walking and cycling can have some positive effects on the muscles and improve bowel movements.
Rush to the toilet
Go to the toiler as soon as possible when the urge occurs. Peristalsis is a process by which the intestine evacuates stools and this is stimulated by eating. It is a natural reflex that helps to smooth out the stool. It is important that you obey your body if you want to deal with your symptoms.
There is no miracle constipation relief cure that exists. In some severe cases doctors may make use of laxatives. However this is not indicated as a long term alternative.
