Remember that constipation itself is not a disease, but a symptom that something within the system is not quite right.  Here are some guidelines to help you decide if you truly are constipated:

1. You seem to have difficulty passing stools, or it seems to take forever
2. The stools are hard or lumpy
3. You feel blocked up, like you can not empty your bowel completely
4. You have fewer than 3 bowel movements a week

Why do we get constipated?  There are many different reasons — poor diet, lack of exercise, and overuse of laxatives are the most common offenders.  Other factors include medical conditions, certain medications, and consciously holding back bowel movements.

A poor diet is one of the leading causes of constipation.  Lack of fresh fruits, vegetables, and whole grains in the diet is a prime cause.  Research increasingly shows that regularly eating these foods can help prevent constipation.  Too much fat, sweets, dairy products and eggs also can be a problem, and is not a healthy way to eat.  So is the consumption of prepared foods on a regular basis.

A lot of seniors live alone, and just don’t enjoy cooking for one or eating alone.  It’s easy to adopt a constant diet of instant meals, already prepared. The problem is that too often these meals are lacking in fiber, as well as other vital nutrients, and contain way too much salt and fat.  Folks who have problems with their teeth will often choose foods that are soft and overly processed, containing small amounts of fiber, if any.

Not drinking enough liquids is also a leading cause of constipation.  We cannot stress enough the importance of adequate fluid intake.   Water is always the cheapest and the best, but any liquid counts — juice, milk, coffee, tea, soup.  In fact, so many people enjoy a good bowl of soup at mealtime, why not add plenty of vegetables and broth, and get some of your daily liquids this delicious way?  Just watch out for the salt.  If you buy canned or packaged soup,  ALWAYS CHECK THE LABEL FOR SODIUM CONTENT!   Please do try the many varieties of low-sodium soups available now.   Why not spend some time cooking up a batch of your own?  If that seems a bit overwhelming, perhaps you could enlist the help of a friend, neighbor, or family member to give you a hand.  Many seniors have treasured, time-tested soup recipes that have been passed down through the years. Soup freezes well, and can be put into smaller containers ready to take out and heat when needed.   Nothing beats the taste of home-made soup in my book, and eating a bowl often brings back happy memories of a pleasant day spent in the kitchen, chopping, blending, and stirring, as well as thoughts of that special person who first made it for you.

Overuse and dependence on laxatives and enemas can only spell trouble for your bowels. Rather than being a cure for constipation, their frequent use will cause your bowels to “forget” they can work on their own.   Eventually this will lead to your body no longer having any natural bowel movements.   Frequent diarrhea is usually the end result, with resultant loss of even more liquid from the body, not to mention the discomfort, unsanitary conditions, and difficult clean-up that diarrhea brings.

We’ve all been lectured to the nth degree about the importance of exercise, but it is so very true, especially in regulating bowel movements.  Too much sitting around by couch potato types makes for too little bowel activity!   If you’ve been ill or otherwise confined to bed, you will probably suffer from constipation until you’re back on your feet and moving around.  Keeping active, even if it’s just walking around the house or yard is always the best bet.

Try not to hold in your bowels on a regular basis — if you wait too long to go, or practice this on a regular basis, it may result in constipation.  Most of us prefer to use our own bathroom at home.  Make a visit to the bathroom before going out.  Perhaps you can schedule your excursions well before or after a visit to the bathroom is expected.

There are certain serious medical conditions that can lead to constipation.  Among them are stroke, diabetes, intestinal blockage, and irritable bowel syndrome.  These conditions can cause a malfunction in the nerves and muscles that your body uses for moving the bowels.   Speaking with your doctor about this is a good first step in determining if this is a problem for you.

Quite a number of commonly used medications may cause constipation. Antidepressants, antihistamines, antacids containing aluminium or calcium, and medicines to treat high blood pressure and Parkinson’s disease are often offenders.  Speak with your doctor if this seems to be the case.

Let’s put a positive spin on all this and discuss what we can do to help keep constipation at bay as much as possible.  As we mentioned, first rule out that a medical condition or medicine is the root cause by speaking to your doctor.  If that is not the case, here are some time-tested ways to help get things moving again.

The number one remedy is to simply add some fiber to your diet!  Try fresh fruit or vegetables, whatever kind you like.  Bear in mind that corn and potatoes should not be your first choice — they’re not particularly helpful.  Dried fruits such as prunes, figs, apricots and dates are tasty and full of fiber.  They make a wonderful sweet dessert or snack.   Small doses will work fine — dried fruits are concentrated sources of fiber.  Be aware that you can get too much of a good thing!

Try incorporating some whole grains into your diet.  Eating oatmeal (rolled oats, not the instant kind in a little envelope) is a great way to start your day, especially with some fruit on top!  Make your toast and sandwiches with whole grain breads or English muffins. Brown rice is better than white rice.   Eat your potato baked, with the skin on — try a sweet potato rather than your usual russet, and you’ll get a leg up on healthy beta-carotene, so necessary for healthy vision and immune system.  Have you tried barley in your soup instead of noodles, rice or potatoes?

Take some beans, please! They’re inexpensive, loaded with fiber, easy to keep and store. You should always have a can or two in your pantry.  Try them in a salad instead of croutons (you are eating fresh salad greens, aren’t you?) or in chili (make it with ground turkey instead of beef to reduce artery-clogging fat).  Need a quick, healthy, fiber-rich snack?  Scoop up a small handful of nuts (unsalted if you please) or pop some corn — both have plenty of fiber.  Once you get on the bandwagon of fiber-rich foods, you’ll find there are many more you like than you realized — they’re everywhere you look!

Yes, you can use fiber-rich additives — the kind you mix with a glass of water.  But nothing beats eating healthful, fiber-rich foods at every meal.  It’s easy to get in the habit once you educate yourself and become aware of the nutrition value in what you eat every day.

Don’t forget to drink enough liquids to keep yourself hydrated.  As we age, our tastebuds and thirst indicator don’t function as effectively.  Don’t rely on feeling thirsty — you may not be.  Drink something at regular intervals during the day to keep yourself properly hydrated, and this will also help regulate your bowels.  And do keep as active as you can. Couch potatoes do not have healthy elimination, especially as they age.  Walk around the house or the block, go out and get your mail, do some yardwork if you’re up to it physically.

If you follow these tips and still have problems, talk to your doctor.  Perhaps there is an underlying condition that you’re unaware of.   But take heart, this is not rocket science! Some simple changes in diet and exercise may be just what you need to feel better, and they’re all simple steps you can take on your own.  Give it a try — what have you got to lose but that awful constipation?

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