a range of factors contribute to the number of bowel movements you have every week, including your age, weight, sex and level of regular exercise. while there’s no “ideal” number to aim for, though, if you’re having fewer than two or three bowel movements in a week there may be an underlying problem.
causes of constipation range from excess stress to side effects from prescription medication to serious illnesses such as cancer. chronic constipation unsolved by home remedies should mean a visit to a doctor.
here are a few things you can do to help you loosen up.
fibre
constipation is often the result of a low-fibre diet. incorporate foods such as oats, whole-grain bread, rice and beans into your meals as well as vegetables like carrots, beets and broccoli — or for maximum impact, a medium-sized artichoke has 10 grams of fibre. fibre supplement like metamucil or citrucel can also add volume to your stool and help to push it through your intestine.
drink water
another common cause of constipation is dehydration. this one’s pretty simple, but proper hydration is considered about eight cups of water (eight ounces each) a day.
laxatives
there are many over-the-counter laxatives. stimulant laxatives are designed to force a bowel movement by squeezing the intestines. osmotic laxatives help fluids move easier through the colon. lubricant laxatives such as mineral oil grease up the walls of your intestines, giving your stool a smoother passage to freedom.