Making simple changes to your diet and lifestyle can help relieve constipation:
- Eat more fiber! Foods with dietary fiber add bulk to your stools and soften them to help move things along.
- Move regularly. Exercise has been shown to help with peristalsis. Ensure you get some sort of daily movement.
- Drink a lot of water! Your stools get through better when they’re hydrated.
- Avoid caffeine, alcohol and cola drinks. They can worsen constipation by causing dehydration.
You may notice a difference within a few days. Though it can also take a few weeks before your symptoms improve.
Although some people may resort to laxatives, this isn’t a recommended option.
When to get Medical Advice
If it’s a very recurring issue, it’s best to address with a medical doctor. Your doctor will take an overview of your medical history, perform a physical examination and may order routine or specialised tests to confirm the cause. These tests can include blood tests, abdominal X-ray, colonoscopy and colonic transit studies. They may also use the Bristol Stool Scale to differentiate it from diarrhea, and monitor your treatment response.1