Page 10 - MAYO CLINIC Head to Toe e-magazine 293700

7 Preventing constipation

Constipation is defined as having a bowel movement fewer than
three times a week To help prevent constipation:
• Don’t skip meals

Balanced, regularly scheduled meals promote regular bowel function
• Eat high-fiber foods

Emphasize fresh fruits, vegetables and whole grains at every meal
Increase fiber even more by adding 2 to 3 tablespoons of wheat bran
to cereals, casseroles and baked goods
• Drink plenty of fluids
Drink at least eight 8-ounce glasses of liquid daily in the form
of water, juice, milk, tea or soup
• Increase your physical activity

Try to get 30 minutes or more of exercise, such as walking, biking
or swimming, on most days of the week
• Answer the urge
When you feel the urge to go, don’t delay Holding a bowel
movement can foster constipation
• Be flexible about ‘normal regularity’
Don’t fret if you’re not a once-a-day person Some people have
bowel movements several times daily, while others might have them
only three times a week
• Ask your doctor about fiber supplements
If you’re having difficulty getting enough fiber in your diet, your
doctor may recommend a fiber supplement Over-the-counter products
such as Citrucel and Metamucil promote regularity But food is still
the best source of fiber
• Don’t rely on stimulant laxatives
These include products such as bisacodyl (Dulcolax) and senna
(Senokot), which work by irritating the walls of your intestines
Habitual use can make constipation worse For occasional relief,
try osmotic agents, such as milk of magnesia or Miralax Don’t use
laxatives regularly without consulting your doctor

50 Head-to-Toe Health Tips 9