People of all ages can have an occasional bout of constipation. But certain risk factors make people more likely to become consistently constipated. These factors how to include:
Age. People older than 65 are often less active, have a slower metabolism and have less muscle contraction strength along their digestive tract than when they were younger.
Being assigned female at birth, especially constipation during pregnancy and after childbirth. Changes in your hormones may make you more prone to constipation. UFABET The fetus inside your uterus may squish your intestines, slowing down the passage of stool.
Not eating enough high-fiber foods. Fiber keeps food moving through your digestive system.
Taking certain medications.
Having certain neurological (diseases of the brain and spinal cord) and digestive diseases.
How do you relieve constipation?
You can manage most cases of mild to moderate constipation at home. Self-care starts by taking an inventory of what you eat and drink and then making changes.
Some recommendations for immediate constipation relief at home include:
- Drink two to four extra glasses of water a day. Avoid caffeine-containing drinks and alcohol, which can cause dehydration. Also, avoid juice and high-sweetened beverages.
- Avoid processed meats, fried foods and refined carbs like white bread, pasta and potatoes. It’s OK to eat lean meats like poultry and low-fat dairy products.
- Add fruits, vegetables, whole grains and other high-fiber foods to your daily diet. Eat fewer high-fat foods, like meat, eggs and cheese.
- Eat prunes, bran cereal and other high-fiber fruits like oranges, pineapples, berries, mangos, avocados and papaya.
- Keep a food diary and single out foods that constipate you.
- Get moving — exercise.