Constipation is a common problem that many people face. Some people experience occasional constipation while others suffer from chronic constipation.

Chronic constipation occurs when a person experiences difficulty in passing stool, hard stool, and reduced frequency of bowel movements for 3 months or more. This can be a frustrating and uncomfortable condition that can affect your daily life. However, there are various tips and tricks that you can use to overcome chronic constipation.

Know Your Symptoms

The first step in overcoming chronic constipation is to know your symptoms. Understanding your symptoms can help you determine the best course of action. Symptoms of chronic constipation include:.

Less than three bowel movements a week
Hard, dry, or lumpy stools
Difficulty while passing stool
Feeling of incomplete evacuation
Abdominal pain and discomfort

Increase Fluid Intake

One of the most effective ways to overcome chronic constipation is to increase your fluid intake. Drinking enough water and fluids helps to soften your stool, making it easier to pass.

It is recommended that you drink at least eight glasses of water a day. You can also drink other fluids such as herbal tea, fruit juices, smoothies, and soups to help hydrate your body.

Eat a Balanced Diet

A balanced diet containing fiber-rich foods can help you to overcome constipation. Fiber helps to add bulk to your stool and promotes regular bowel movements.

Some foods that are rich in fiber include fruits, vegetables, whole grain bread, oatmeal, and legumes. It is recommended that you consume at least 25-35 grams of fiber a day.

Exercise Regularly

Regular exercise can help to promote bowel movements. When you exercise, the muscles in your digestive tract also become more active, helping to move stool through your intestines.

You can engage in moderate physical activities such as walking, swimming, and cycling to facilitate bowel movements.

Establish a Routine

Establishing a routine for bowel movements can help to overcome chronic constipation. Try to schedule your bowel movements at the same time each day. This can help to train your body and promote regular bowel movements.

Also, you can consider setting aside enough time to allow yourself to relax and go through the bowel movement process without feeling rushed.

Avoid Certain Foods

Avoiding certain foods can help to reduce the risk of constipation. Some foods can cause constipation, such as processed foods, fried foods, red meat, high-fat foods, dairy, and foods that are low in fiber.

Also, it is important to avoid consuming large amounts of foods that cause gases such as beans, legumes, and onions.

Take Laxatives

If the above tips do not help to relieve chronic constipation, you may consider using laxatives. Laxatives are medications that help to promote bowel movements.

There are various types of laxatives such as stimulant laxatives, osmotic laxatives, and stool softeners. However, it is recommended that you consult a healthcare professional before taking any medication.

Conclusion

Chronic constipation can be a frustrating and uncomfortable condition. However, it can be overcome by applying the above tips and tricks.

Remember to drink enough fluids, consume a balanced diet with fiber-rich foods, engage in regular exercise, establish a routine, avoid certain foods, and take laxatives if necessary. These tips can help to promote regular bowel movements and help you to live a comfortable, healthy life.