There are over 65 percent of men and women in the United States who are suffering from constipation. Moreover, at least 2 percent experience intermittent constipation episodes.

Constipation is one of the most common gastro-intestinal disorders. It is characterized by passing of stool less than three times a week. Moreover, the stool is often very small and hard.

You may also experience some difficulty in passing stool. Sometimes it is painful and leads to rectal bleeding. A number of men and women also have bloated abdomen.

How to Deal with It

Often, constipation is manageable. You can reduce its occurrence or completely avoid it by following these tips:

1. Don’t fret about it. It’s normal to experience constipation. There are times your bowel movement goes back to normal after a couple of days. You just need to be patient. Further, not everyone goes through the toilet every single day. As long as you pass stool at least three times a week, then you’re fine.

2. Don’t skip breakfast. Of all the meals, breakfast is the most important. Breakfast provides you the energy to start your day right. It also activates your bowels, as when you’re sleeping, your bowels are also at rest. Just in case it’s unavoidable to skip breakfast, you can drink at least two glasses of water as soon as you wake up. Before you report to work or go to school, you can drink natural fruit juice of your choice.

3. Breathe properly. Correct breathing helps ease the bowels, allowing a more comfortable stool passing. You can achieve that by taking in air through the nose and expelling it through your mouth.

4. Avoid strain. One of the most common mistakes people make is to push extremely hard in order to get rid of the stools. Not only is this ineffective, but it’s a possible cause of hemorrhoids, which is equally painful.

When you’re ready to pass stool just relax and breathe. Place your feet firmly on the floor and lean forward. You can massage your lower back to stimulate bowel movement. But never push strongly. If after doing all these nothing still happens, then try again later.

5. Eat foods that are rich in fiber. You can greatly improve your bowel movement by increasing your intake of fiber. The contraction and expansion of the large intestines, which stimulate bowel movements, happen only when the body recognizes the fullness of the large intestines. Fiber does that. Completely biodegradable fiber easily fills up your intestines, so your body is forced to excrete stool.

6. Limit your intake of laxatives. The easiest way to stimulate bowel movement is by taking laxatives. It forces the intestines to contract and expand. But the problem with continuously taking it is your intestines will get used to it. Soon laxatives will no longer work.

7. Reduce your stress level. Digestion and bowel problems are typical among those with high levels of stress. When you’re under stress or experiencing depression and anxiety, the intestine muscles contract and restrict the proper passing of stool.

You can minimize stress by using subliminal messages or affirmations. Perhaps a few minutes before you go into the toilet, you can take slow deep breaths and say the following words:

I am leaving stress behind me.
I am surrounded by a lot of positive emotions.
I only accept what’s going to be good for me.

Author Bio: Nelson Berry is The Pioneer of Subliminal Messages Online. Click
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Category: Wellness, Fitness and Diet
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