From Walking to Warm Tea: 7 Revolutionary Tips for Constipation Relief After 60

1. Eat a Balanced Diet: A healthy diet can play a big role in relieving and preventing constipation. Increasing fiber, adding probiotic foods, and drinking more water-based fluids can all help support digestion and regularity.
   1. Increase Fiber Intake: Fiber supplements are an easy way to increase fiber intake and relieve constipation, along with boosting your intake of high-fiber fruits and vegetables like broccoli, strawberries, spinach, etc. Whole grains are a great source of insoluble fiber, specifically brown rice, quinoa, and oatmeal.
   2. Try probiotics: Foods high in probiotics, like yogurt, kefir, or fermented foods, support gut health and can assist with constipation relief.
   3. Try certain drinks: Liquids, like prune juice or warm drinks like tea, water with lemon, or broth, can all help stimulate digestion.
      
2. Stay Active: Increasing your physical activity can help relieve constipation by stimulating muscles in your digestive tract. Exercises that may help prevent and alleviate constipation include cardio, such as brisk walking, running, dancing, and more. Think of physical activity as an added push to the digestive process. When possible, exercise at least three days a week or more.
   
3. Hydrate: Because dehydration can cause constipation, it's important to stay hydrated and drink plenty of water. If you struggle to drink enough throughout the day, try keeping a reusable water bottle nearby, drinking a glass of water with each meal, or increasing your intake of water-rich foods like soups, fruits, and vegetables.
   
4. Build a Bathroom Routine: Going to the bathroom at the same time each day (especially after meals) can help train your body to be more regular. Try not to ignore the urge to go, since waiting can worsen constipation. Using a small footstool to raise your knees while sitting on the toilet may also reduce straining, making bowel movements easier.
   
5. Try Laxatives or Stool Softeners: While laxatives can both prevent and help with constipation relief, these should be used with caution and under the guidance of a healthcare professional. Some types of laxatives include:
   1. Osmotic Laxatives: An osmotic laxative is a type of laxative that draws water into the colon and makes stools easier to pass. Examples of osmotic laxatives include Phillips' Milk of Magnesia and MiraLAX.
   2. Stool Softeners: A stool softener adds moisture to the stool, which in turn softens the stool and makes it easier to pass. Examples of stool softeners include Colace and Surfak.
   3. Stimulant Laxatives: A stimulant laxative helps trigger contractions of the intestinal muscles, aiding the digestion process. Examples of stimulant laxatives include Dulcolax and Senokot.
   4. Mineral Oil: Some people use mineral oil as a natural laxative, but anyone should discuss this option with a healthcare provider to learn about any other effects it may have on body functions.
      
6. Address & Treat Underlying Conditions: If you have an underlying medical condition, such as celiac disease or irritable bowel syndrome (IBS), that could be the cause of your constipation, you must first treat that condition before addressing other potential causes. This might mean adhering to a specific diet (i.e., gluten-free for celiac disease or trying a low FODMAP diet (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) for IBS) or taking medications.
7. Manage Stress: Stress can affect digestion and make constipation worse. Taking time to relax through deep breathing, light stretching, meditation, or calming activities can help support your body's natural digestive rhythm.

Occasional constipation is common, but talking to a healthcare provider at any stage can be helpful. A doctor can help determine what may be triggering your constipation and guide you toward the best treatment options for your specific needs. You should also seek medical care if your constipation is:

• Persistent, severe, or doesn't improve with lifestyle changes
• Causes symptoms such as:
  • Intense abdominal pain
  • Blood in your stool
  • Unexplained weight loss
  • Vomiting