One of the most important tips you can receive if you are dealing with constipation is to not avoid eating breakfast. The bowels can go to sleep at night. Eating a meal for breakfast and consuming a hot beverage can wake up your bowels. If you are dealing with constipation and you lead a very busy life in the morning, you should work to rearrange your schedule so you can retrain your bowels. Allow yourself time to eat. Once your bowels have been retrained you should expect to have a bowel movement about a half hour after breakfast.
Another important constipation tip is learning how to sit on the toilet so your bowels can open properly. Placing a stool under your feet when you are sitting on the toilet can help your body assume the squatting position that is necessary for proper elimination. Once you have positioned your feet on the stool, relax, lean forward and place your elbows on your thighs.
When you are sitting on the toilet, it is important that you do not hold your breath when you are trying to eliminate a stool. A good constipation tip is to breathe in your nose and out through your mouth. Holding your breath while you are trying to pass a stool can actually hamper the elimination process because it closes up the bottom.
Another constipation tip for those who are prone to straining is to learn how to push without actually straining. When you have placed your feet on the stool, simply lean forward and breathe normally. This will enable your stomach muscles to push the stool out without straining. Essentially, you are pushing from your waist.
If you are dealing with constipation you should increase your dietary fiber and consume an adequate amount of water. Eat green leafy vegetables and fruits. Munching on dried fruits throughout the day can also help to relieve constipation. Drinking a glass of water the first thing in the morning can also help to regulate the bowels. Try to eat at the same time each day so you can get your system on a regular schedule.
You should always respond to any sign that your bowels want to move. Delaying or putting off a bowel movement can aggravate constipation. No matter where you are, if you feel like your bowels want to move, find a bathroom.
You should also try to become more active. Taking a small walk every day can go far in helping your constipation. You do not have to join a gym or take up an expensive exercise. Simply taking a walk in the evening after supper will suffice.
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