No one likes to think -- let alone talk -- about constipation, but most everyone has it at one time or another. More than 40 million people in the U.S. have it pretty often. So if you're dealing with tummy troubles, you're not alone. Most of the time it doesn’t last long, and simple changes can help your
digestive system run smoothly again. To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what's left forms into stool. Your muscles move it through the colon to the rectum, where you pass it.
When this movement slows down, your colon draws too much water. Stools get dry and hard to pass, causing constipation. The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation. If your bowel habits get sluggish, you don't have
to rush out to buy a laxative. Most people don't need them for mild constipation. Instead, look at your diet. Are you getting enough fiber? Fiber is the part of plant foods that the body can't break down. When you eat foods that have a lot of it, the extra bulk helps keep stools soft and speeds digestion. All plant foods, including fruits, vegetables, whole grains, and beans, have fiber. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and 38 grams for
men. After age 50, we need less fiber -- about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated. Examples of high-fiber foods include:
Simple changes can improve your diet and help relieve constipation:
Ease Constipation With ExerciseExercise not only keeps you fit, it may help you stay regular. It can help food move more quickly through your colon. It's not always easy to find time to be active, but try these tips:
Constipation: When to Call Your DoctorMost of the time, healthy changes to your diet and exercise habits will smooth out any digestive woes. But if you've tried these tips for 3 weeks and haven't noticed a change, talk with your doctor. They may suggest that you take a laxative for a few days to help retrain your system. You should also call your doctor right away if you notice blood in your stool, have belly pain, or lose weight without trying. Which nutrient is important for adults as they age to prevent constipation?Fiber comes in two varieties, both beneficial to health:
Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation.
What nutrients should elderly eat?Special Nutrient Needs of Older Adults. Calcium and Vitamin D. Adults older than 70 need more calcium and vitamin D to help maintain bone health than they did in their younger years. ... . Vitamin B12. Some adults older than 50 may not be able to absorb enough vitamin B12. ... . Dietary Fiber. ... . Potassium. ... . Know Your Fats.. What type of diet would a patient with diverticulitis follow?Mild cases of diverticulitis are usually treated with antibiotics and a low-fiber diet, or treatment may start with a period of rest where you eat nothing by mouth, then start with clear liquids and then move to a low-fiber diet until your condition improves.
Is a highDiverticulitis occurs when the pouches in the colon become infected or inflamed. Dietary changes can help the colon heal. Fiber is an important part of the diet for patients with diverticulosis. A high-fiber diet softens and gives bulk to the stool, allowing it to pass quickly and easily.
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