Constipation affects almost everyone at some time. Follow these tips to help prevent it. This how to video lends helpful advice on preventing constipation (and possibly resulting hemmeroids).
You Will Need
* Water
* Exercise
* High-fiber foods
* Ginger tea
* Folic acid supplements
* Sleep
* A medical checkup
*Warning: If constipation is accompanied by recurrent vomiting and abdominal pain, seek medical attention.
Step 1: Drink more water
Drink at least eight to 10 glasses of water per day. Constipation sufferers are often dehydrated.
Step 2: Exercise regularly
Stay active. About 30 minutes of physical activity each day will not only keep you in shape but also reduce the risk of constipation.
*Tip: Check with your doctor before starting a new exercise regimen.
Step 3: Eat more fiber
Eat foods rich in fiber such as fresh fruit and vegetables with skins, beans, oatmeal, and high-fiber breakfast cereal.
Step 4: Drink ginger tea
Try ginger tea, which helps improve digestion and calms down the stomach after a heavy meal.
Step 5: Take a folic acid supplement
Constipation can be a side effect of a folic acid deficiency. Try a daily 60-mcg folic acid supplement.
Step 6: Get more sleep
Lack of sleep can lead to anxiety, which in turn can cause problems in the digestive system. Aim for at least seven hours of quality sleep per night.
Step 7: Check with your doctor
If your bowel patterns remain abnormal, visit your doctor. Prescription medication or an underlying condition could be the culprit.
*Fact: Resisting the urge to have a bowel movement can increase the chance of constipation.
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