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Constipation is defined as opening the
bowels less than twice a week. If you have a feeling that your bowels
have not emptied properly or that you are straining to open your bowels
frequently, then you may also have constipation. The single most
important factor in keeping your bowels moving is having enough to
drink. As a motion passes through the intestines, moisture is removed
from it. If you don’t put enough fluid into the gut, the motions become
dried out and passing them is uncomfortable and difficult. The bowels
also empty naturally when the stomach has recently been filled. This
natural rhythm should be encouraged and not over-ridden. A healthy bowel
habit would involve moving the bowels every morning soon after
breakfast. Other simple factors which encourage the bowel to empty are
standing and exercise. If your daily routine involves little exercise
and a lot of sitting down, don’t be surprised if you become constipated.
Having access to a comfortable, lockable toilet at the right height with
plenty of loo paper will also encourage a healthy bowel habit.
If you suffer from constipation, then force yourself to drink 8
glasses of liquid a day. Take a brisk morning walk after breakfast to
encourage everything to move down the bowel. Eat a diet high in fibre
and low in salt and sugar. See your GP if you suffer from any pain on
opening your bowels or if you see any blood when you wipe yourself or in
the toilet pan. A change in bowel habit that lasts more than a month is
also a reason to see your doctor.
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