The average adult has between three bowel movements per day to around three bowel movements per week. For some people, regular bowel movements become an issue due to poor diet, lack of exercise, stress and other implications of lifestyle.

Here are five things you can do to help ease the symptoms of constipation and prevent it from impacting your life.  

1. Make sure you exercise regularly for at least 30 minutes every day

Moving your body daily ensures your body’s muscles contract, which helps move food through the digestive tract, increasing the ability for faecal matter to move through the body quickly, leaving it less time to harden.  

2. Increase your fluid intake

Drink six to eight glasses (1.5 – 2 litres) of non-caffeinated fluids daily. Keeping your body hydrated helps the stool remain moist and soft, allowing it to move more efficiently through the bowels.  

3. Increase your fibre intake

Increasing your fibre intake to 25-30 grams daily helps bulk up stools and encourage bowel movement. Fibre also helps soften the stool making it easier to pass through the bowel. Surprisingly, it also helps reduce the odour of your stool.  

4. Ensure you’re sitting on the toilet in the right position

Maintaining the correct position on the toilet helps to pass the stool more conveniently & effectively. Place your elbows on your knees, lean forward & open your bowels. The spine should be kept straight, and the knees should be higher and wider than the hips. Do not hold your breath while passing a stool. Get a footstool to help with the position if problems persist.  

5.Use laxatives

A laxative such as Laxettes loosens stools, increases bowel movements, and is a great way to treat & prevent constipation.

Laxettes is made of natural senna, making it safe to take during pregnancy and with other medications. Laxettes is available in four formats to make them suitable for any situation.

Laxettes tablets are small and easy to consume. There is a liquid option for those with trouble swallowing tablets or capsules. Laxettes Extra Strength is for fast relief, while Laxettes Chocolates is a more flavourful way to consume your laxative. 

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Sources

• https://www.independenceaustralia.com.au/health-articles/nutrition/maintaining-healthy-bowel-habits/?gclid=CjwKCAiAp7GcBhA0EiwA9U0mtvdHmH8lRQPHd1rxxalixsmUlR-WiNzEKSI8btLbPFfObvsDK5HEgxoCIzsQAvD_BwE 
•  https://www.medicalnewstoday.com/articles/318694#avoid-dairy 
•  https://www.healthdirect.gov.au/constipation 

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