We should have a bowel movement anywhere in between 3 times a week to 3 times a day. The feces should resemble a log formation. If you find yourself straining frequently, experience infrequent movements (less than 3 times weekly), and/or have small hard stools you may be suffering from constipation. Below are suggestions to help manage constipation.
1. Never ignore the urge to defecate. When you feel the urge to go...you should go. Delaying going to the bathroom will only promote your constipation.
2. Be aware of your posture when toileting. If you've ever heard of the squatty potty then you know what I'm talking about. The squatty potty allows you to have improved posture while toileting. Having your knees above your hips allows the stool to pass easier by straightening the anorectal angle.
3. Try not to strain when you go. This will put too much pressure on the pelvic floor and can lead to complications such as rectal prolapse and hemorrhoids.
4. You can increase your daily fiber to 20 to 30 grams a day. People who eat a high fiber diet are less likely to become constipated.
5. Increase your water intake to 8-12 glasses of water.
6. Increasing activity level! Increasing the movement of the body via walking, cycling and other aerobic activities increase bowel motility. This will increased the bowel activity to help push feces along its path.
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