Constipation

To prevent recurrences of constipation, you can:
Increase fiber in the diet.
- Include at least 20 to 35 grams of fiber every day into the diet to make the stool softer and bulkier.

Foods high in fiber include:
- Beans
- Whole grains
- Fresh fruits
- Vegetables

Drink plenty of fluids.
- Drink at least 6 to 8 glasses of water every day to make soften the stool.
Exercise.
- Take walks after dinner to stimulate muscle contractions in the intestines.
Change toileting habits.
- Set enough time every day to go to the toilet. Do not ignore the need to have a bowel movement.
Do not overuse on laxatives.
- Overuse of laxatives can make the body depend on them for regular bowel movements. In addition, laxatives can also damage the nerve cells in the intestines and colon such that the muscles will lose their natural ability to contract. 


References
1. MayoClinic. Constipation. January 14, 2011. Available at: http://www.mayoclinic.com/health/constipation/DS00063. Accessed on October 21, 2011.
2. WebMD. Constipation. 2011. Available at: http://www.webmd.com/digestive-disorders/digestive-diseases-constipation. Accessed on October 21, 2011.
3. Boehringer Ingelheim GmbH. The Facts about Constipation. Available at: http://www.dulcolax.com/com/com/Main/Digestion/WhatIsNormal/index.htm. Accessed on October 21, 2011.
4. Curry, Clarence and Demetris Butler. APhA Handbook of Nonprescription Drugs: Chapter 16 Constipation. 16th Edition, Washington DC: American Pharmacists Association, 2009.
5. Dugdale, David and David Dugdale. January 2010. Available at: http://www.nlm.nih.gov/medlineplus/ency/imagepages/8710.htm. Accessed on October 28, 2011.
6. National Digestive Diseases Information Clearinghouse. Constipation. July 2007. Available at: http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/#what. Accessed on October 28, 2011.