Stress forms another major contributor to constipation. Modern lifestyle is prone to pressures and a lot of stress. The body gets disturbed when it is highly stressed and leads to constipation. Relaxation methods and techniques help to relieve as well as prevent constipation. Proper breathing is the foundation for any relaxation technique which eases the body and mind out of stress. Warm baths and listening to relaxing music also helps to beat the stress. Keep aside all the worries, fears and get sufficient sleep, the latter is also an important factor for good health.

Stress’s impact on emotional or mental health directly disturbs the system which affects main organs of the body. This leads to chronic constipation. Stay positive and relaxed for a smoother functioning of the digestive system. Get help or talk to near and dear ones on things that concern or bother you. Sharing your feelings helps to calm down the nerves as well as the mind which is a good tonic for constipation.

Make it a regular habit to spend enough time in the toilet for consistent bowel movement. Never ignore the bodily signals of a bowel movement. Body’s rhythms are unique to each person and it is important to recognize this and not rush the body to stretch and strain to have a quick bowel movement. The habit of holding an urge to defecate always leads to constipation. Read or listen to something that aids in the stimulation of a bowel movement.

Fiber supplements aid in stool softening and ease bowel movement. It is important to consult a doctor before introducing fiber supplements as part of the diet. At times, these supplements could react with certain medicines. These also decrease the absorption of medicines. Always introduce the supplements slowly into the diet and get the body accustomed to the new routine.

There are varieties of conventional laxatives as well as natural laxatives that are available to relieve constipation. Herbs such as aloe ferox, passiflora, dandelion, psyllium, senna, cascara, basil, and fenugreek are known to stimulate bowel movement. Conventional over the counter laxatives are also available in the form of pills, capsules, or in liquid form to provide relief from constipation. Sufficient water intake is necessary for laxatives to function properly. Use laxatives sparingly and do not make it a regular habit to avoid dependence on them. Once the stool softens or you have regular bowel movement, it is recommended to stop using laxatives.

Apart from changes in diet, fluid intake and exercise, there are other ways to prevent constipation. Biofeedback therapy uses sensors in the rectum area to sense the stool and push it out of the rectum. Acupressure involves applying pressure on certain points of the body to enables better bowel movement. Probiotic supplements promote the growth of good bacteria which reduce the severity of constipation.

As per Oriental medicine, abdominal massage uses the simple method of massaging the abdomen area with vegetable oil in a clockwise motion. This regulates and eases bowel movement. Coupled with the right dietary fiber and physical activity, massage is useful in preventing constipation.

Sufficient physical activity and exercise plays an important role in preventing constipation. Make enough time during the day that will keep you physically active as well as facilitate bowel movements. Walking, swimming, biking, etc., helps to keep the bowel function normal. Practicing yoga also helps to prevent constipation.

Fiber in the diet helps the colon to process and absorb the food, and eliminates the waste out of the body. Foods such as fruits, vegetables, whole grains, legumes are rich sources of fiber and are bowel friendly. On an average, an intake of 25-35 gm of fiber is recommended for smooth bowel movement. Water is also essential to digest the fiber. Drink about 8 to 10 glasses of water each day to prevent dehydration and constipation. Fluids such as processed juice, caffeinated drinks and alcohol should be avoided as these cause dehydration. Constipated people should also avoid processed foods, ice creams, meat, and other dairy products as these have low fiber content.