The human body needs at least one liter of water per day for normal, healthy function. If you are constipated it is important to increase this to 2 liters or water a day. If you aren’t used to drinking water add a squeeze of lemon juice or one quarter lemonade to three quarters fresh water to make a spritzer. If you find it too difficult to drink water then drink one liter of water throughout the morning (keeping a jug of water on your desk is a good reminder to keep drinking) then make a pot of pure peppermint tea to sip in the afternoon. At the same time, make sure to keep up your fiber intake – the extra roughage will help you out.
This fiber can be sourced from a wide range of healthy foods and vegetables. In particular, try to get lots of wholemeal breads and grains, and fruit and vegetables in your diet. If, however, these aren’t enough to keep you regular, medication or supplements are an option. Fiber supplements, often referred to as bulking laxatives, are probably the first method that should be examined. These often contain concentrated forms of natural plant derived fiber. Stimulant laxatives are one of the ‘last resort’ options for treating constipation. These work by irritating your colon and bowel so that it contracts and forces out any contents. These can cause damage with repeated use and can also become habit forming, so try to avoid regular use.
In younger children, constipation is unusual – particularly at breastfeeding age, as breast milk is a complete food that should not cause problems for your child. If you do find that your baby has constipation, keep their fluids up and consult a health professional for more advice – in fact, your doctor is the first point of call for any situation out of the usual with your digestive cycle, if you have tried the methods above without result.
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