10/06/2021
If you are straining to have bowel movements or are going less frequently talk to your doctor about your options for treating constipation.
You may be able to make changes that will have a big impact:
💩 Eat more fiber. Fiber makes stool softer so it's easier to pass. Aim to be getting least 20 to 35 grams of fiber daily. Good sources include whole grains found in cereals, breads, and brown rice, beans, vegetables and fresh or dried fruits. Prunes and bran cereal are tried & true constipation remedies.
💩 Stay hydrated. If you can’t go, it's often because there isn't enough water in your stool, a problem that occurs when you don't drink enough fluids. Try to drink at least 8 glasses of water a day.
💩 Exercise regularly. Moving your body will keep your bowels moving, too.
💩 Adjust your toilet posture. It may be easier to p**p if you squat, raise your legs, or lean back. While it might not provide relief for everyone, the angle created by using can help to open the re**um for an easier bowel movement.
💩 Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. Add an over the counter magnesium supplement of 200-500 milligrams to your daily regimen.
As a reminder, always consult your physician for medical advice and treatment regarding any condition you have and before making changes.
