Increasing fiber intake, drinking enough fluids, paying attention to timing, adopting the right posture and exercising can help relieve constipation.
You need to strain for at least a quarter of all your bowel movements.For relief, people with chronic constipation may“Many older adults assume that constipation is just another inevitable part of aging, but it can be avoided through lifestyle [strategies and] occasionally medication,” says Christian Stevoff, a gastroenterologist at Northwestern Medicine in Chicago.
But other factors, including insufficient fiber and too little physical activity, can also contribute. Medications such as opioids and certain antidepressants, blood pressure meds and Parkinson’s disease drugs are all potential culprits, Stevoff says. Some over-the-counter pain relievers, such as ibuprofen and naproxen, are also associated with constipation, and supplements that contain calcium or iron “can bind you up,” says William Chey, a gastroenterologist at the University of Michigan in Ann Arbor.
Hypothyroidism or neurological issues such as multiple sclerosis can lead to constipation, too, as can pelvic floor disorders — which affect the ability to coordinate muscles to push stool out, says David Poppers, a gastroenterologist at NYU Langone Health in New York.Lifestyle strategies can be quite effective if you continue them, but they can take several weeks to begin working.
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