Hello and welcome to e health forum.
Here are a few tips to overcome your problems due to constipation.
â1. Pain and irritation during bowel movements - can be reduced by application of Preparation H cream. â
â2. Correction of Constipation, with measures like dietary and lifestyle changes will help in the long âterm. Some steps include :- â
âa. Eating more fruits, vegetables and grains, which are high in fiberâ
â Foods Rich in SOLUBLE Fiber: Oatmeal or oat bran; Brown rice; Orange, grapefruit, green plantain
â Foods that can act as laxatives: Prunes, figs, Psyllium husk, shredded wheat, flaxseed (oil), Senna, ââCascara sagrada, Aloe vera juice, Dandelion root, Molasses, Liquorice, etc. â
âb. Drinking plenty of water and other liquidsâ
âc. Getting enough exercise, abdominal exercises are best to improve gut motility.â
âd. Taking time to have a bowel movement when you need to. Visit the toilet for 15 minutes in the ââmorning, even if you are unable to have a bowel movement. This relaxes and stimulates your digestive ââsystem.â
âe. Relaxation and stress management techniques. â
âf. Proper dietary habits, regular meals, not missing meals and breakfast,etc. Sit quietly for 15 minutes ââafter eating a meal to aid in digestion.â
âg. Cessation of smoking and tobacco use, excess dependence on sodas, colas and caffiene.â
I hope this helps.