Constipation is one body ailment that will never be baby talk. You can talk about your hair loss, your heartburn, or even your hernia, but nobody likes to talk about going to the bathroom.

Here are six simple steps to staying regular.

Plan some bathroom time

Set aside 30 to 45 minutes after breakfast, either at the home or at the office to allow time for your natural gastro-colic reflexes to work. Sit there for 10-15 minutes and relax. If nothing happens without straining, get up and leave. Try again a highfibre lunch.

Get moving

Doctors aren’t sure why, but aerobic exercise [walking, swimming, jogging] seems to stimulate the colon. At the least take a short walk first thing in the morning.

Drink plenty of fluids

A cup of coffee or tea in the morning can act as a cathartic to get the colon moving. Furthermore, fluids and fibre combine to form soft, bulky stools that put nonstop through the colon. Water and fruit juices work well too.

Bulk up

Aim for 25 to 30 g fibre a day. Try whole grain breads, salads filled with raw vegetables, dark leafy greens. Remember the “P foods” that are high in fibre: plums, peaches, pears, peas, papayas, prunes, and pinto [as well as other dried] beans.

Start the morning with a fibre-packed breakfast of cereal and fresh fruit. Increase high-fibre foods gradually, so you don’t feel suddenly bloated.

Take the time to do what comes naturally

When you’re working, you may tend to ignore the urge to have a bowel movement. Instead of making your colon conform to your work schedule, try scheduling your time for your body’s natural functions.

Take a powder

The first line of defense against constipation is diet and exercise. But if you have been there, done that, and nothing happened, you can try over-the-counter fibre products.

Start with a smaller amount; so you won’t become bloated, then slowly work your way up to the full dose if you need it. While a very occasional laxative is okay, long-term use can damage the nerve cells in the colon and interfere with its ability to contract.

When to see a doctor

If none of these natural steps can cure your constipation, or if you have noticed a sudden major change in your bathroom habits, you should see a doctor, especially if you experience more than occasional constipation and you have any of these risk factors for colon cancer: blood in the stool, anemia, sudden and unexplained weight loss.

Also read: Home Remedise for Constipation