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Constipation in Adults (cont.)

Self-Care at Home

  • Get more fiber or bulk in your diet.

  • Regular physical activity is an important component in bowel health.

  • Drink plenty of fluids, especially water and fruit juices. Drink 6-8 glasses of water daily in addition to your beverages with meals.

  • Go to the toilet at the same time every day-preferably after meals-and take enough time.

  • Use nondigestible sugar (lactulose) or specially formulated solutions.

  • Avoid using over-the-counter laxatives. Try to avoid laxatives containing senna (Senokot) or buckthorn (Rhamnus purshiana) because long-term intake may damage the lining of your bowel and injure nerve endings to the colon.

  • Try a daily exercise such as the knee-to-chest position. Such positions may activate bowel movements. Spend about 10-15 minutes in this position. Breathe in and out deeply.



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