Lifestyle Changes That Can Improve Your Constipation Issues

If you’re suffering from hard stools or infrequent bowel movements, it’s likely due to an inadequate intake of fiber and other lifestyle habits. Constipation is not pleasant. In this blog Dr. Srivatsan Gurumurthy – A colorectal surgeon in Chennai shares some common tips for managing constipation. If you are suffering from occasional constipation then these tips can help you overcome the constipation problem, but if you are regularly suffering from a constipation problem or chronic constipation then you must consult Dr. Srivatsan Gurumurthy at GEM Hospital Chennai for further treatment. Here are some tips to help make your digestive tract run more smoothly.

• Hydrate: Getting enough fluid helps soften your stool so it passes more easily. Drink a glass of water first thing when you wake up and continue drinking fluids throughout the day.
• Move more: Adding more exercise helps keep your digestive tract moving. Try taking a walk right after meals — even if these walks only last 10-20 minutes. Park far out in the parking lot so you have to walk more to get to your destination.
• Don’t hold it: If you have the urge to have a bowel movement, get to the restroom right away. Holding it only contributes to constipation.
• Eat more fiber: Eating an adequate amount of fiber helps prevent constipation. Major health organizations recommend 25 grams per day for women and 38 grams for men who are 50 and younger. You need just a few grams less if you’re older than 50. Fiber binds waste in your colon, making stool easier to pass. It increases the size and weight of your stool and makes it softer. Add more fiber by choosing whole-grain products over white breads and rice. Select almonds, popcorn, or an orange, apple, or berries as a snack, rather than processed bars or chips. Have a bowl of bran cereal instead of refined cornflakes at breakfast. Beans, like lentils and chickpeas, and vegetables, like carrots, squash, and broccoli, are great fiber-rich additions to meals. We can help you put together a meal plan that includes lots of healthy fiber to ease your constipation symptoms.
• Take a fiber supplement: While a fiber supplement may not be the first choice for adding more of this nutrient to your diet, it can be a necessity if you just can’t get enough through your diet. Pill and powder forms of fiber are available at most drug and grocery stores. We can recommend the best options if you go the supplement route.
• Add fiber slowly: Increasing your fiber intake too quickly can sabotage your efforts. When you add fiber all at once, you may end up with cramps and gas that discourage you.

If you live in Chennai or nearby Chennai areas and need help easing constipation, then visit GEM Hospital Chennai for the better advice and treatment.