Constipation means having painful or difficult bowel movements. It is a common problem for older adults.

Here are some things you can do to stay regular:

• Try to go to the bathroom as soon as you feel the urge to have a bowel movement.
• If you have been constipated, take time for a bowel movement at a regular time each day. Soon after a meal is usually the best time.
• Keep in mind that regularity varies from person to person. Having anywhere from three bowel movements per day to two per week can be normal, as long as passing stool is not difficult.
  

• Fluids add bulk to waste making bowel movements easier.
• Water, juice, milk and soups are good choices.
• Regular coffee, tea, and cola-type soft drinks are not as good. The caffeine in these drinks makes the body lose more fluid.
• Some people like to flavor their water with a little fruit juice (eg. lemon, orange, or cranberry juice).
• During hot weather, add an extra glass of fluid each day.
• If you have heart, blood vessel, or kidney problems, talk to your doctor before changing the amount of fluid you drink.
  

• Follow Canada's Food Guide to Healthy Eating.
• Eat plenty of wholegrain breads and cereals, along with fruits and vegetables. The fibre in these foods helps wastes move through the digestive system.
• Prunes and prune juice contain a natural laxative as well as fibre.
• Bran is an excellent source of fibre. It can be sprinkled on soups, casseroles, yogurt or hot cereal. This is an easy way to eat more fibre, especially if you have difficulty chewing.
• Increase the amount of fibre you eat slowly (over a two to three week period) to prevent bloating and gas.
• The following foods are good sources of fibre:
• Natural bran
• Bran cereals
• Bran muffins
• Whole wheat flour
• Whole wheat, rye or multigrain bread
• Baked beans, split peas and lentils
• Whole grain cereals (eg. Red River, Sunny boy, Shredded Wheat, Grapenut Flakes)
• Nuts
• Seeds
• Vegetables
• Fruit
  

• All forms of exercise (walking, stretching, housework, swimming, bicycling, etc.) help to prevent constipation.
• Stay active by participating in activities that you enjoy.
  

• Long-term laxative use can cause constipation or make it worse.
• Bowels can become dependant on laxatives
• Laxatives should be used on a short-term basis, only when necessary. If you have been using laxatives regularly for a long time, you may want to discuss this with your doctor.

It may take several days for your body to become used to the changes you make to improve regularity. Give yourself time to adjust.

Constipation can be more than just uncomfortable. Serious cases can lead to stay in hospital. Healthy habits are well worth the effort in helping you to stay regular.