2: Eat your fruits and vegetables

In addition to the changes to your diet that we outlined on the previous page, here are some other important steps you can take to relieve the symptoms of constipation.

2007 Publications International, Ltd. Regular activity can help keep you...well, regular.

Get moving. Exercise not only boosts your fitness level but promotes regularity, as well. When you are active, so are your bowels -- and the more sedentary you are, the more slowly your bowels move. That may partially explain why older people, who tend to be less active, and those who are bedridden are prone to constipation. So gear up and get moving. You don't have to run a marathon; a simple walking workout doesn't take much time and can be very beneficial. When it comes to regularity, even a little exercise is better than none at all.

Don't fight the urge. People sometimes suppress the urge to have a bowel movement because they are busy or have an erratic schedule or because they don't want to use public bathrooms. If at all possible, heed the call when you feel it.

Don't rush. It takes time for your bowels to move, so allow sufficient time and be patient. It will happen.

Take advantage of an inborn reflex. We're all born with a reflex to defecate a short time after we're fed, and as babies, that's what we did. With socialization, we learn to control our bladders and bowels, and we tend to inhibit this reflex. Work on reviving this innate tendency by choosing one mealtime a day and trying to have a movement after it; you may be able to teach your body to pass a stool at the same time each day. (This works better with younger people than with seniors.)

Drink water. Consuming at least 8 glasses of water a day not only improves your general health, but also helps moisten the intestines so that the bowels move easily.

Keep a food diary. If you suffer frequent bouts of constipation, it's possible that your body is reacting to certain foods that you are consuming. By keeping a detailed log of what you eat, you'll see which foods are clogging you up.

Train yourself to a daily routine. Pick a time, possibly after a meal, and retire to the bathroom. Follow that routine every day, whether you have to go or not, and soon it may very well become your time.

Know your medications. A number of prescription and over-the-counter medications can cause constipation. If you are currently taking any medication, you might want to ask your doctor or pharmacist whether it could be causing your constipation. Among the drugs that can cause constipation are calcium-channel blockers taken for high blood pressure, beta blockers, some antidepressants, narcotics and other pain medications, antihistamines (to a lesser degree), certain decongestants, and some antacids. Antacids that contain calcium or aluminum are binding and can cause constipation; antacids that contain magnesium tend not to cause constipation. If you are unsure what's in your antacid, check the label or ask your pharmacist or doctor.

Constipation is no laughing matter. However, with the right diet, you can control your risk of constipation. Foods that are high in fiber -- including grains, vegetables, and nuts -- can help you beat constipation, as well as the many other home remedies covered in this article.

For more information about digestive problems and how to use home remedies to combat them, try the following links:

• To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
• The symptoms of constipation can range from mild to debilitating. There are a number of herbs that can help make you regular. Find out which herbs can help in Herbal Remedies for Constipation.
• Learn more about acid reflux and ways you can reduce symptoms of Home Remedies for Heartburn.
  
• Read our Home Remedies for Incontinence page if you or someone you care about has problems with unexpected urination.
• Get valuable information on reducing symptoms of Home Remedies for Diarrhea and maintaining regularity.

ABOUT THE AUTHORS:

Timothy Gower is a freelance writer and editor whose work has appeared in many publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. The author of four books, Gower is also a contributing editor for Health magazine.

Alice Lesch Kelly is a health writer based in Boston. Her work has been published in magazines such as Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She is the co-author of three books on women's health.

Linnea Lundgren has more than 12 years experience researching, writing, and editing for newspapers and magazines. She is the author of four books, including Living Well With Allergies.

Michele Price Mann is a freelance writer who has written for such publications as Weight Watchers and Southern Living magazines. Formerly assistant health and fitness editor at Cooking Light magazine, her professional passion is learning and writing about health.

ABOUT THE CONSULTANTS:

Ivan Oransky, M.D., is the deputy editor of The Scientist. He is author or co-author of four books, including The Common Symptom Answer Guide, and has written for publications including the Boston Globe, The Lancet, and USA Today. He holds appointments as a clinical assistant professor of medicine and as adjunct professor of journalism at New York University.

David J. Hufford, Ph.D., is university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also is a professor in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford serves on the editorial boards of several journals, including Alternative Therapies in Health & Medicine and Explore.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.