Lifestyle changes

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Lifestyle changes can help with constipation

Our busy lifestyles can play a role in constipation, with many contributing factors. If constipation is interfering with your life, don’t worry. There are plenty of things you can do to help. The first thing you should do is to make some simple changes, such as:

MAKE CHANGES TO YOUR DIET8

  • Including enough fiber in your diet can keep your bowel movements more regular by helping food pass through your gut more quickly
  • Drink plenty of fluids to avoid dehydration. Try to cut down on the amount of alcohol, caffeine and fizzy drinks you consume.

IMPROVE YOUR TOILET ROUTINE

  • Try to keep to a regular time and place and give yourself plenty of time to use the toilet. 30 minutes after eating a meal is usually a good time to go.25
  • Don’t ignore the urge to go as this can make constipation worse.8
  • Try resting your feet on a low footstool while going to the toilet. If you can, raise your knees above your hips. Relax and breathe normally, tighten your stomach muscles and push down whilst trying to relax your back passage.25

INCREASE YOUR ACTIVITY8

  • A daily walk or run can help ease constipation. And there are many other health benefits because exercise can help make you feel healthier and it may improve your mood, energy levels and general fitness.
If these lifestyle changes aren’t helping, treatment is available. Find out which Lactulose (Duphalac®) product is best for you. Or find out more about other medicines used to treat constipation.