23. Freedom from Constipation
Constipation – hard stools, passed infrequently – can be very uncomfortable, but usually doesn’t signal disease or a serious problem. The “cure” for constipation consists of correcting the sort of dietary habits that make bowel habits irregular.
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•Eat plenty of fresh fruits and vegetables. They serve as natural stool softeners thanks, in part, to their fiber content. Some fiber absorbs water like a sponge turning hard stool into large, soft, easy-to-pass masses.
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•Eat other foods high in fiber like whole-grain breads and cereals, and bran. Try a large serving of prunes or prune juice.
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•Drink at least 1 to 2 quarts of fluid every day. Have hot water, tea, etc. to stimulate the bowel
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•Get plenty of exercise to help your bowels move things along.
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•Don’t resist the urge to eliminate or put off a trip to the bathroom.
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•If you take antacids or iron supplements and get constipated easily, discuss the use of these with your doctor.
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•Take stool softeners or fiber supplements (brand name Metamucil) as directed by your doctor. Do not use “stimulant” laxatives (brand name Ex-Lax) or enemas without your doctor’s okay.
If you rely on laxatives for a prolonged time, your body loses its natural elimination reflex – the bowel can’t evacuate as well on its own. Long-term use of stimulant laxatives can also lead to a mineral imbalance.
If you’re still constipated no matter what you try, ask your doctor for advice. Constipation can be the side effect of certain medications (e.g., diuretics) or result from a medical problem (e.g., hemorrhoids, anal fissures, or an underactive thyroid gland), or problems with the large intestine (e.g., a tumor or diverticular disease).
