Constipation tends to be more of a problem as we age. The term constipation represents difficult, incomplete, or infrequent evacuation of dry, hardened feces. However, it's not only because of age itself. It is usually due to lifestyle. What are the usual culprits?

• Lack of fluid intake. The older you get, the less able your body is to tell you when to drink. You should drink a minimum of 8, 8 ounce glasses a day of fluids, water or juice. Liquids containing caffeine do not count!
• Ignoring nature's call. Go to the bathroom whenever you feel you need to. This goes for urination, too.
• Lack of exercise. Mild exercise, like walking for twenty minutes three times a week, will help you keep your bowels moving. If you have joints that hurt, mild exercise in swimming pools will keep you healthy while the water helps support you.
• A diet low in fiber. Dietary fiber is found in plant foods. This includes whole grain breads and cereals, fruits and vegetables, grain products such as brown rice and whole grain pasta, and beans and lentils. Your fiber goal is 25 to 30 grams each day. Most of us only eat about one third this amount. When increasing the fiber in your diet, it is best to do so slowly. Fiber may cause gas and bloating. Start with small changes, and add a new source of fiber each week or two. Your body will adjust in time. The benefits of fiber far outweigh the initial discomfort.
• Medications. Some drugs may slow down the speed of your bowels. If you are on long term pain medications, be sure to talk to your healthcare provider about how to avoid constipation.

Contact your healthcare provider if:

• you have not moved your bowels in three or more days, and you have stomach cramps, pain or bloating,
• you have a sustained change in your normal bowel habits, or
• you find yourself depending on over-the-counter laxatives.

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