Constipation - a couple of ways to deal with it

How to Get Things Moving

Being constipated can make you feel weighed down and uncomfortable. Having three bowel movements or fewer in a week, or experiencing hard, dry, difficult-to-pass stools is a sign of trouble. Luckily, constipation usually only lasts for a short time and is not very serious.

If you are constipated or are prone to constipation, there are a number of things you can do to help pass a bowel movement and relieve discomfort. Keep these six tips in mind to prevent future episodes.

Eat more fiber. Fiber helps form soft, bulky stool, and is found in many vegetables, fruits, and grains. Be sure to add fiber to your diet a little at a time, so your body can get used to it slowly.

Drink plenty of water and other liquids. Liquid helps keep the stool soft and easy to pass, so it's important to stay well hydrated. Try not to drink liquids that contain caffeine or alcohol because they tend to dry out your digestive system.

Get some exercise. Regular workouts help your digestive system stay active and healthy. A 20- to 30-minute walk every day may help.

Allow yourself enough time to have a bowel movement. Sometimes you may feel so hurried that you don't pay attention to your body's needs. Give yourself time in the bathroom to comfortably pass stool. Also, make sure you don't ignore the urge to have a bowel movement.

Use laxatives only if a doctor says you should. Laxatives are medicines that will help you pass a stool. Most people who are mildly constipated do not need laxatives because proper diet and exercise will allow the stool to pass. However, if you are doing all the right things (working out, eating plenty of fiber, and staying well hydrated) and you are still constipated, your doctor may recommend laxatives for a limited time.

Check with your doctor about any medicines you take. Some medicines can cause constipation. They include calcium pills, pain pills with codeine in them, some antacids, iron pills, diuretics (water pills), and medicines for depression.

Remember, at one time or another, almost everyone gets constipated. Hopefully, your bowel movements should return to normal after a few days of constipation as long as you eat properly, exercise, and follow your doctor's advice. If it does not, please consult your physician further — and begin to get things moving again

I used to always suffer from constipation every time I went on a trip - something about interrupting my routine and missing a bowel movement, then eating unfamiliar foods, which are also part of going on a trip.

Now I always bring along a couple of "Smooth Move" teabags (I think Traditional Medicinals is the brand name), and one cup of that at bedtime assures results in the morning. Be warned that it is a laxative (senna is the active ingredient) and should be used sparingly.

For everyday bowel health, I add psyllium husk (I use Trader Joe's "Secrets of Psyllium" to your protein shake or smoothie. It's basically fiber - somewhere around 10 grams per 2 TBSP - not only will it make that smoothie more satisfying it will also help keep things moving.

None of this is a substitute for a regular diet of vegetables - but if any of us here were able to do that, we'd have no weight problems to begin with.