Constipation – Lifestyle management and dietary instructions:
Exercise
- Often lack of mobility is a contributing factor.
- Yoga and relaxation techniques can inculcate healthy living.
- Do some light exercise such as walking after breakfast.
- Take a 30-minute walk after your lunch or dinner.
- Try taking a class at a gym on a regular basis.
Lifestyle modification
- Get enough sleep.
- When you have the urge to have a bowel movement, use the bathroom right away. Don’t “hold it.”
- Schedule in some uninterrupted time each day for a bowel movement. Research has shown that people with a regular bowel pattern empty their bowels at approximately the same time every day.
Diet
Meeting recommended fluid intake requirements
- Fluid should be taken with and between meals.
- Drink a glass of water right after you wake up.
- Consume atleast 2 litres of fluid intake should be encouraged daily. Individuals with kidney failure, heart failure and liver failure should consume fluids as advised by their doctor.
- Keep a water bottle with you always.
Encouraging regular meals
- Individuals should be encouraged to eat three times a day, at regular intervals to establish a regular pattern.
Achieving an adequate dietary fibre intake
- Any increase in dietary fibre should be done gradually to prevent discomfort due to wind. Gradually add more fibre to your diet. The following foods are high in dietary fibre:
- Whole wheat bread/Porridge/ Cereals/Bran flakes for breakfast
- Fruits as a snack (berries, apples, oranges, bananas, pears, figs, and prunes)
- Salad – tomatoes, carrots, cucumber, lettuce
- Vegetables – green leafy vegetables, broccoli, spinach, sweet potatoes, squash, avocado, peas, lady fingers
- Beans, Lentils
- Oatmeal, Flaxseeds, Nuts