Originally Posted by kevinla
Strain and force, large and dried out.
Try doing this routine every day.
Drink at least 64 oz. a day of water.
Increase your dietary fiber slowly over a two week period to 25-30 grams a day.
Take either Citrucel or Metamucil 3 times a day.
Have a set time schedule every day to sit on the toilet to move your bowels. Allow 30 minutes for this. You may need to use a glycerin suppository for the first 3-4 days to get your body use to moving your bowels on a regular basis and to help soften the stool in your rectum to make it easier to pass. I have found that doing slow deep breathing exercises while sitting on the toilet makes it a lot easier to move my bowels without straining or forcing yourself to push the bowel movement out. I listen to relaxing music while doing the slow deep breathing,it helps to relax my mind and body quicker. It takes about 1-2 weeks to establish a regular schedule for moving your bowels daily.
If you follow this schedule every day then you won't have anymore constipation problems. I have been doing this routine since March 2,2011 and I move my bowels daily and sometimes 2-3 times in one day. Before I started doing this program, I was always constipated and in so much pain just trying to go after 2-3 days in a row of not going. I have had this constipation problem since very early childhood and I am 51 years old. I can tell you from my own personal experience that if I get lazy about not doing this routine for more than 2days in a row then I suffer the awful painful consequences on the third day !
I have read that people who are always constipated have a higher risk for developing colon and rectal cancer later on in life. I have had 2 uncles on my dad's side of the family die from colon cancer and my aunt on my mom's side of the family died from colon cancer in December of 2010.
I sure hope you will give this routine a try for at least 2 weeks to see if it works for you as well as it has for me. "An ounce of prevention is better than a pound of cure." This is so true !