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How To Prevent And Treat Constipation

Symptoms of constipation

The following symptoms often accompany constipation:

Feeling of abdominal bloating
Gastrointestinal discomfort
Gas
Indigestion
Decrease in frequency of bowel movements
Hard and dry stools that are difficult to expel
Loss of appetite
Pain or pressure in the stomach (stomach cramps)
Abdominal discomfort
Feeling of heaviness
Rectal bleeding following exertion

What causes constipation?

Constipation can be caused by many things such as:

A low-fibre diet;
Hormonal changes (pregnancy, menopause, etc.);
Fissures, hemorrhoids (or any other problem that makes a person refrain from going to the bathroom);
Not drinking enough water;
Lack of exercise and sedentary lifestyle;
Consuming constipating foods (bread, rice, cheese, etc.);
Taking medication (laxatives over a long period of time, antidepressants, narcotics, antihypertensive drugs, calcium, iron, etc.);
Digestive and other diseases (eg. irritable bowel syndrome, Parkinson’s disease, multiple sclerosis, cancer, etc.);
Psychological issues (stress, depression, anxiety, etc.).

Helpful tips to prevent and manage constipation

Increase your intake of high fibre foods, for example:
- Wheat bran, ground and whole flax seed, bran cereals, whole grain and whole wheat products, legumes such as beans, peas and lentils, vegetables and fruit with the skin left on
- Add high fibre foods slowly to your diet to avoid gas, bloating, cramps and diarrhea
Eat prunes, pears or apples which contain natural ingredients that have a laxative effect
Drink enough fluid each day, at least 9-12 cups:
- Fluid includes water as well as beverages and liquids such as milk, juice, coffee, tea, broth and soup
Include moderate to vigorous physical activity for at least 150 minutes (2 ½ hours) per week, for example:
- Brisk walking
- Biking
- Swimming
- Water aerobics

Looking for more information about constipation? Speak to your Metro Pharmacist.

The information in this resource is for general information purposes only and is not intended to replace informed medical advice. Consume foods according to any dietary guidelines you have been provided from a health care professional. Metro Ontario Pharmacies Limited assumes no legal liability for the accuracy, completeness or usefulness of the information.