Constipation is a common problem among seniors, but there are several things they can do to help prevent it:
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Stay Hydrated: Drinking plenty of fluids is important for maintaining regular bowel movements. It’s recommended that seniors drink at least 8-10 glasses of water or other fluids per day. If they’re experiencing constipation, increasing their fluid intake can be helpful in softening the stool and making it easier to pass.
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Eat a High-Fiber Diet: Fiber helps to add bulk to stool, which can make it easier to pass. Seniors should aim to eat a diet rich in fruits, vegetables, whole grains, and legumes, all of which are good sources of fiber. Some examples of high-fiber foods include berries, apples, pears, broccoli, spinach, whole wheat bread, and beans.
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Exercise Regularly: Physical activity helps to stimulate the muscles in the digestive tract, which can help to move stool through the colon. Seniors should aim for at least 30 minutes of moderate exercise each day, such as brisk walking, cycling, or swimming.
4. Use the Bathroom Regularly: Seniors should try to establish a regular bathroom routine, and make time to use the bathroom when they feel the urge. Delaying bowel movements can make constipation worse, so it’s important to listen to the body’s signals and respond promptly.
5. Consider Medications: If lifestyle changes aren’t enough to relieve constipation, there are a variety of over-the-counter and prescription medications that can help. Seniors should talk to their doctor or pharmacist about which options might be best for them, taking into account any other medications they’re taking and any other health conditions they have.
6. Manage Stress: Stress can contribute to constipation, so it’s important for seniors to find ways to manage stress in their lives. This might include activities like meditation, yoga, or tai chi, as well as spending time with loved ones, reading, or listening to music.
It’s important to note that if constipation persists despite these efforts, seniors should speak with their healthcare provider to rule out any underlying medical conditions or medication side effects.