Pitcher, 70, Seeks Short Professional Play

Ed Menaker would like to show other older adults they can still be active but so far hasn’t found any willing teams so he can prove his point.

Ed Menaker would like to show other older adults they can still be active but so far hasn’t found any willing teams so he can prove his point.

Ed Menaker last played professional baseball in 1968 but that hasn’t stopped the 70-year-old from trying to find a minor league team that will let him pitch for a single inning. That’s it. Just three outs. So far, no one seems to take him seriously.

It’s more than just wanting to reconnect with his younger self who once played for South Dakota’s minor league team, the Aberdeen Pheasants, the farm team for the Baltimore Orioles. Even then, at age 22, he was too old for the Orioles, who wanted players right out of high school.

Instead, Menaker, who lives in the Chicago area, went into journalism—first print and then TV. His search for assignments took him on a two-year backpacking trip all over the world, including Afghanistan, Cambodia and Laos. His journalism career culminated in a PBS documentary series on science adventure called “New Explorers,” which won him a Peabody Award. For CBS, he also produced a highly praised film on the black slave trade.

More recently, when he went to work for Terra Nova Films in Chicago, he wanted to focus on aging issues and inspire other seniors to stay active. He thought he could do this by pitching for a professional team, for just three outs, but, as he says, he hasn’t been able to make it to first base in that regard. He wonders if people don’t want to deal with older adults.

Recently, Menaker tried out for the Gary (Ind.) SouthShore RailCats independent minor league team, which has an open tryout. He surprised himself by doing very well. Even though he hadn’t pitched professionally for 50 years, he struck out two “young guys” and broke the bat of another. He enjoyed the camaraderie of being among fellow ballplayers, young men a third of his age who treated him like he was just another ballplayer. Still, no offers to play were forthcoming.

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Lodging Websites Offer Great Deals

But be cautious when using these sites to make reservations; you could get stuck with a vacation rental you don’t want.

But be cautious when using these sites to make reservations; you could get stuck with a vacation rental you don’t want.

While the Internet has broadened your lodging choices, make sure you know what you’re getting into. Many lodging websites require advance payment, and cancellation policies can be strict, so you need to make sure your plans are definite. If you’re not sure of your plans, you can buy travel insurance, but it only covers certain situations (having to finish a work project or deal with a sick dog doesn’t qualify).

The sites present various choices, provide plenty of pictures from every angle (including the toilet) and make it easy to book. They have similar procedures for searching and reserving, although some offer more options than others.

Airbnb.com

This popular platform for individuals to rent out all or part of their home first asks for your desired location and dates. Next, it asks for your price range and if you prefer the entire home or a room. Additional filters include pool, wireless internet and how many bedrooms, bathrooms and beds you need. Based on your selections, the site shows options that meet your requirements. Often the places listed are not necessarily in the town you chose as your destination but in the general area, so be careful to note the location.

Each listing includes the owner’s description of the dwelling. One of the best features of travel websites is the reviews section, which provides additional, or even contradictory, information to the host’s description. For example, you can find details that the owner might not divulge, such as the advertised ocean view is only visible from a corner of the bathroom. Conversely, the review can validate the owner’s “cozy, charming and quiet” description. Be cautious if there is only one review. This could mean that the rental just opened (in which case it’s hard to tell if it’s a decent place) or that guests are declining to review it because of unpleasant experiences.

The owner might provide a general description of the location—close to downtown, the ski area or beach—but it’s wise to confirm the distance. What if you’re considering walking downtown, and it turns out to be a 5-mile drive? “Close” is a relative term. Or it might only be a 10-minute walk to the city core, but your lodging is on a busy, noisy street. You can use Google Maps to see exactly where the property is.

The host can choose from several Airbnb cancellation policies, ranging from flexible (full refund one day prior to arrival, except fees) to moderate (full refund five days prior to arrival, except fees), strict (50 percent refund up until one week prior to arrival, except fees) to super strict (50 percent refund up until 30 days prior to arrival, except fees) and beyond for long-term rentals.

Make sure you check the cleaning fee. What may seem like a great bargain can be less so when adding on a $200 cleaning fee. Sometimes, by changing your dates by a day or two, you can get a better deal (Sunday through Thursday will likely be cheaper than busy weekend dates).

Booking.com

This site lets you choose hotels and resorts and works similarly to Airbnb, with the addition of a star-rating system, based on previous reviews (which can number in the hundreds). Besides choosing the amount you want to spend, you can filter for the star-level rating (two to four), whether breakfast is included and your preference for a particular chain hotel.

When you choose a hotel, you’ll get a list of the room types (two double beds, one king bed, etc.) and whether there is a cancellation fee. Even though the large print might say “no cancellation fee,” the small print gives you a date by which to cancel without penalty. Hotels have different cancellation policies for different rooms. When reserving, you must provide a credit card number to “hold your booking.”

Priceline.com

This website offers lodging options similar to those on Booking.com (as well as flights and rental cars). However, Priceline’s claim to fame is its popular “Name Your Own Price” feature, in which you select where you want to stay and then propose a price. Priceline can cheaply sell airline seats, hotel rooms and cars that dealers don’t think they can. When booking a room, select the hotel star rating you’re seeking, name your price and enter your credit card number. Once you provide the information and click “Buy my hotel now,” the purchase automatically goes through, and only then do you find out where you’ll be staying. Your reservation is not refundable or changeable.
Priceline works particularly well when you’re booking at the last minute, and affordable options are few. You might not get the best place, but it’s better than paying through the nose.

Happy travel surfing!

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How to Make Travel Stress Free, Fun and Safe

Trains offer a more relaxing trip, but you can make flying easier by planning ahead and packing lightly.

Trains offer a more relaxing trip, but you can make flying easier by planning ahead and packing lightly.

While travel can be exciting, fulfilling and life-enhancing, it can also become more problematic as we age. Even though we may have more time and money, we may also have more ailments, medications, physical limitations and fearfulness—and less tolerance, stamina and patience for travel’s expanding challenges and frustrations. These days, just getting through the airport to the plane can be the worst part of any trip—not to mention increasingly cramped, claustrophobic planes with disappearing service and rapidly growing fees for formerly free amenities.

Older adults who have physical issues can find navigating the long airport walkways, trains, escalators and crowds daunting. Fortunately,the Air Carrier Access Act and Department of Transportation and assistance with boarding, deplaning, in-flight needs and making connections. If you need help with any of those tasks, contact your airline at least 48 hours in advance for special travel needs.

But how can we make getting to our destination more pleasant and less painful? Various experts offer helpful advice:

Take the Train!

For those with the time and money, train travel avoids much of the vexation, indignity and stress of airports and air travel. Avoid hassles with security lines, the Transportation Security Administration(TSA) and having your toothpaste, wine bottle or Swiss Army knife confiscated.“All aboard!” means just step on the train with help from the porter, who also stows your luggage.

Trains put leisure and enjoyment back into travel and can be the highlight of your trip. Relaxing in a comfortable observation or dining car, sipping a drink, enjoying a meal or watching the scenery stream past . . . well, “. . .nothing can be finer,” as the “Chattanooga Choo-Choo” song goes. Western U.S. and Canada, particularly, afford some of the best scenery. In contrast to the airlines’ shrinking seats and space, trains allow you to stretch out,stroll the cars, meet new people, have a civilized meal, take a shower or nap and sleep overnight in a private “roomette.” Trains even have free Wi-Fi.

Amtrak travelers 62 years of age and over can get a 15 percent discount on the lowest available rail fare on most Amtrak trains. On cross-border services operated jointly by Amtrak and VIA Rail Canada, a 10 percent senior discount is available.

Amtrak also offers credit cards similar to airline mileage credit cards with award-travel points. Seasoned rail traveler and train aficionado Curt Fettinger of Seattle spends his vacations riding Amtrak coast to coast and remarks on the conviviality of longer train trips: “This little community spontaneously forms—this little town going across the country.” Cunard cruise line’s former slogan, “Getting there is half the fun,” can again become a reality.

Tips for Flying

If flying is the best choice, here’s how to ease the process.

• Book well in advance for better airfares.
• Prepare for the security check and review TSA rules. Limit liquids and gels to 3.4-ounce containers in a quart-sized plastic bag. Medications are exempt from this rule and can be placed in a separate labeled bag.
• Pack valuables (camera, jewelry, electronics) and medications in your carry-on bag. Also include a change of clothes, underwear and a toothbrush (in case of lost checked luggage).
• Use a wheeled carry-on, preferably a more maneuverable spinner with four wheels, which can roll sideways down narrow aircraft aisles. Plus, it’s more stable when standing alone.
• Check baggage to avoid having to lug it through the airport and lift onto the overhead compartments.
• Stow laptops in your carry-on bag for easy removal during the security inspection. Sometimes TSA officials will ask you to turn on your computer, so make sure batteries are charged.

To get through the airport faster, you can apply for the TSA’s expedited security screening program, which means passengers considered low risk do not have to remove their shoes, belts, light jackets, laptops or 3-1-1 liquids. The program, which generally translates to shorter and faster lines, is available at more than 160 airports with 16 participating airlines. The $85 fee is well worth it if you travel frequently.

What to Pack

Pack light to avoid lugging large, heavy bags. Plan on laundering your clothes rather than bringing many changes of clothing. To make navigating the airport easier, bring stackable bags, such as a smaller bag that can sit atop a larger wheeled bag. Most airlines allow one carry-on suitcase and a personal item such as a handbag, briefcase or backpack that will fit under the seat.

Bring all medications needed for the trip because it can be difficult or time-consuming to fill prescriptions at your destination. Ditto for vitamins and supplements. However, if you must refill prescriptions abroad, ask your doctor for a list of generic names of your medications rather than brand names, because drugs often have different names in other countries. Make sure you carry your prescription with you too. Bring extra hearing-aid batteries and a spare pair of glasses. A magnifying glass and small flashlight help with small-print schedules, intricate maps and menus in dark restaurants.

Smartphone owners can install a free magnifying light app and use the GPS or Google Maps to find your way around.You can use your phone’s calculator, or pack one, to convert foreign exchange rates. Also, bring a small notebook to keep track of hotel room numbers, train/bus schedules or museum hours.

Consider Insurance

For seniors with health issues, travel insurance can avert possible medical and/or financial disaster. Read the fine print for evacuation coverage, which can be extremely costly if a severe illness prevents you from flying commercially. Medical transportation is not a paid expense from insurance carriers. Companies such as Emergency Assistance Plus, which is affiliated with United Airlines, will provide medical evacuation and other such emergency transportation for a small membership fee per year (call toll-free 855-516-4341). Travel insurance covers lost luggage, delayed or canceled flights, layover hotels and meals, and last-minute trip cancellations for certain situations. Allianz and Travel Guard are reputable companies, and some credit cards provide travel coverage.

Although Medicare has no foreign travel coverage, some Medicare supplemental insurance policies provide a foreign travel benefit designed to pay for medical expenses until you can get back home.

When to Go

To avoid the crowds, travel during the “shoulder season,” which is April through mid-June or September and October, especially in popular European destinations.

Safety Tips

Former flight attendant Wendy Sue Knecht offers expert tips for traveling abroad. For example, don’t chew gum or spit on the sidewalk in Singapore (there’s a $700 fine!), don’t have open alcoholic containers in public areas in Canada (it’s illegal) and don’t eat while you’re walking on the streets in France or Japan (it’s considered rude). Knecht penned her experiences in her book, Life, Love, and a Hijacking. In a Next Avenue article, she advises:

• Blend in. Wear inconspicuous, logo-free clothing that won’t label you a foreigner or show disrespect for the country’s culture. Research what’s appropriate for your destination. For instance, in Muslim countries, modest clothing is a must.
• Store copies of your passport in your pocket, suitcase and carry-on bag—not in your wallet, in case it’s stolen. Include a list of any medical conditions, such as diabetes.
• Bring a minimal number of credit cards, and call your credit card company before the trip to alert them of your travel plans. Never store a wallet in your back pocket, where pickpockets have easy access. Use a money belt or neck holder inside of clothing. Carry handbags with straps across the body, rather than dangling on the shoulder.
• Speak quietly in public so as not to draw attention, and discreetly ask directions, preferably to a shop owner or your hotel’s concierge.
• Never go anywhere with strangers who offer to be a tour guide. Don’t ride in gypsy cabs.
• Buddy up, especially if traveling alone. Sit next to other people and pretend you’re with them. Sit near aisles and doors in crowded spaces like subways or trains.
• Trust your instincts; if something doesn’t feel right, leave. Report anything suspicious to local police.
• Stay alert. Be aware of your surroundings. Don’t talk on your cell phone while walking and don’t get distracted. Thieves look for distracted people as easy targets.
• Register for STEP—Smart Traveler Enrollment Program. This free service from the U.S. State Department provides alerts (on your smartphone) from the U.S. Embassy about emergencies or natural disasters and can help if your passport is lost or stolen. It provides safety information for your destination and any pertinent warnings.

Also, bring along a contact list of family or friends in case something does happen to you. In an emergency, names and phone numbers can be helpful—and necessary—if medical information is needed.

Where to Go

AARP recommends 10 top international travel destinations for 2016:

Where to Go in the U.S.

For travelers on a budget, senior travel expert Nancy Parode in About Travelrecommends seven U.S. destinations:

1. Las Vegas, Nev.: bargain food and accommodations, elaborate hotels, people-watching, casinos, extravagant sights and sounds of the Strip, plus the free Fountains of Bellagio light, music and water show.
2. Branson, Mo.: shows, shopping, golf, museums, concerts, comedy clubs and festivals such as the Branson Elvis Festival each July or the Old Time Christmas Festival from November through January.
3. Washington, D.C.: free major museums, monuments, memorials, easy public transportation.
4. Baltimore, Md.: Inner Harbor, historic ships, shops, museums, restaurants, National Aquarium.
5. New Orleans, La.: culinary delights, French Quarter, plantations, National World War II Museum.
6. Orlando, Fla.: Disney World, Universal Studios, SeaWorld, 300-plus lakes, springs, rivers, beaches.
7. Philadelphia, Pa.: Liberty Bell, Independence Hall, top museums, restaurants, New Year’s Day Mummer’s Parade, Cherry Blossom Festival, world’s largest flower show.

1. Stratford-Upon-Avon, England: bucolic birthplace of Shakespeare, the Royal Shakespeare Theatre, British ambience.
2. Rio de Janeiro: Copacabana Beach, samba music,Carnival in February.
3. Cuba: colonial splendor, vintage American cars, mountains, beaches, music, cuisine.
4. Republic of Botswana: safaris with lions, leopards, elephants, rhinos and buffalo.
5. Wroclaw, Poland (no, not Warsaw): named 2016 European Capital of Culture; medieval, baroque and gothic architecture; museums; magnificent market square.
6. Cuenca, Ecuador: colorful colonial town with cobblestone streets, fountains and plazas;named best place to retire in 2015 by International Living magazine.
7. Singapore: vibrant, multicultural island nation, dragon dances, shopping, sanitary street food,fabulous hotels.
8. Cabo San Lucas, Mexico: Hollywood playground, whale watching, deep-sea fishing, desert tours.
9. Baltic States: pedestrian-friendly old towns in Estonia, Latvia and Lithuania; medieval architecture; museums; local color.
10. Martinique: lush Caribbean island, Josephine Bonaparte’s birthplace, French/Creole cuisine,Mt. Peleevolcano, white-sand beaches, boutique hotels, plantation guest houses.

For top U.S. budget travel, see the sidebar.

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Save Money for Your Next Vacation

Use the internet to find the best prices for flying and lodging. Plus, your choices for where to stay feel almost endless.

Use the internet to find the best prices for flying and lodging. Plus, your choices for where to stay feel almost endless.

Before the internet came along, you planned your vacation by visiting your favorite travel agent, who would recommend flights, hotels and places to see, and then make all the arrangements. All you had to do was follow the itinerary. These days, thanks to the internet, you can spend as much time as the trip itself researching flights, local transportation options, hotels and attractions. The wealth of choices found on travel websites can mean saving big bucks.

In addition, if you belong to organizations such as AAA or AARP, you may be able to find discounts for lodging, rental cars, restaurants, cruises and more.

Getting There

If driving, websites such as GasBuddy.com will give you gas prices along your route and plot them so you can adjust your travel accordingly.

If flying, an almost overwhelming number of independent websites, in addition to airlines’ sites, will provide flight prices, times and durations, as well as let you book your flight. You might start with some of the traditional sites such as Travelocity, Expedia, Kayak andOrbitz. Newer air travel websites include Routehappy, Hipmunk, Google Flights and Airfare Watch Dog. Each has strengths and weaknesses, as well as ease (or difficulty) in navigating, so doing a multi-layered search will help you zero in on the best deal for you.

If you’re not in a hurry, domestic train travel is often a less expensive way to travel. In Europe, however, it can be more expensive than local airlines. Plus, seniors can get a discount on Amtrak. For more information, see the Lifestyle article, “How to Make Travel Stress Free, Fun and Safe” in the July issue of Senior Spirit.

Most travel websites also provide rental-car booking options. Before you make a reservation, however, compare these prices to the companies’ own sites for the best deal. However, it can be cheaper and less stressful to get around big cities by mass transit (or even taxi or Uber) than to rent a car and navigate unfamiliar streets.

Places to Stay

Although chain hotels are ubiquitous, they might not always be the best deal, unless you have reward points. Many chain hotels cater to businesspeople and provide amenities, such as computers and printers, that you might not need or want if you’re on vacation. However, you can find deals if you call a chain hotel on the day you arrive and ask if they can offer you a lower price, dependent on whether the hotel has empty rooms they need to fill.

If you can’t afford big cities’ hotel prices, check outlying areas that are connected to the main tourist areas by mass transit. San Francisco, for example, has become an expensive place to stay, as well as live, but with its good mass transit system, you could stay in a town along its edge, and take the train to the city.

Several websites let you compare prices for lodging (and amenities):

• Booking.com. One of the biggest sites for finding hotels and motels, Booking.com has over 900,000 properties globally under contract and deals with more than 900,000 room reservations each day. In addition to listing the big chain hotels, Booking.com also provides information on small, independently owned hotels.
• Hotels.com. The company lists over 325,000 hotels in approximately 19,000 locations. Its inventory includes hotels, bed-and-breakfasts (B&Bs), condos and other types of commercial lodging.
• Priceline.com. This website lets you name the price you’re willing to pay for a hotel in a place for the dates you choose. It finds a hotel that meets your requirements but doesn’t give you the name of the hotel until after you’ve booked.

Many travelers find that renting a house or condo, and cooking in, is less expensive than paying a hotel’s daily prices. Several websites provide rental homes’ general descriptions, prices, photos and reviews:

• Airbnb.com. This business connects people wanting to rent their home (house, apartment or just a room) with those looking for something more intimate than a hotel or motel. It has over 1,500,000 listings in 34,000 cities and 191 countries.
• HomeAway.com. This marketplace has more than 1,000,000 vacation rental listings in 190 countries. It offers a comprehensive selection of rentals for families and groups to find accommodations such as cabins, condos, castles, villas, barns and farmhouses.
• VRBO.com. Vacation Rentals by Owner connects homeowners with those who want to rent.

Where to Find Senior Travel Discounts

Retired Brains offers a list of businesses that offer discounts to seniors. Here are a few:

• Alamo: up to 25% off for AARP members.
• American Airlines: various discounts for 65 and up.
• Avis: up to 25% off for AARP members.
• Best Western: 10% off (55+).
• Budget Rental Cars: 10% off; up to 20% off for AARP members (50+).
• Clarion: 20%-30% off (60+).
• Comfort Inn: 20%-30% off (60+).
• Comfort Suites: 20%-30% off (60+).
• Dollar Rent-A-Car: 10% off (50+).
• Econo Lodge: 20%-30% off (60+).
• Hampton Inns & Suites: 10% off when booked 72 hours in advance.
• Hertz: up to 25% off for AARP members.
• Holiday Inn: 10%-30% off, depending on location (62+).
• Hyatt Hotels: 25%-50% off (62+).
• Marriott Hotels: 15% off (62+).
• National Rent-a-Car: up to 30% off for AARP members.
• Quality Inn: 20%-30% off (60+).
• Rodeway Inn: 20%-30% off (60+).
• Sleep Inn: 20%-30% off (60+).
• United Airlines: various discounts for ages 65 and up (call before booking for discount)
• U.S. Airways: various discounts for ages 65 and up (call before booking for discount)

Other Lodging Options

In Europe, B&Bs are less expensive than hotels, and you have the advantage of being able to talk to a local and learn about their culture. Many B&B owners are only too happy to give you tips on where to go and what to see. On top of that, you get a good breakfast with which to start the day. BedandBreakfast.com is one place to start looking, although many B&Bs in Europe are owned by families renting out a few rooms and aren’t listed on websites.

You might think of hostels as noisy places meant only for young people, but not all hostels are equal. In fact, some provide more private accommodations these days. Hostelz.com offers nearly 50,000 listings in about 9,000 cities, and includes reviews from professional and real travelers.

Perhaps the cheapest lodging option is swapping houses with someone who lives in the place you want to visit while they desire to visit your hometown.HomeExchange.com brings the two parties together, and has more than 55,000 listings—about one-quarter in the United States and the rest spread throughout Australia, Britain, Canada, France and Italy.

Generally, when reading homeowners’ descriptions of their rental properties, be skeptical. Does “10 minutes from beach” mean driving or walking? And is it the main beach or something else? How far is “close to town,” and which town? Don’t be afraid to ask questions, either through the website or by phone.

For more information on how these websites work, see Tech 101, “Lodging Websites Offer Great Deals” in this issue of Senior Spirit.

A non-electronic way to find the best places and amenities is to ask friends and family members who have traveled to the same destination for suggestions.

Activities

Before you head out for your vacation, research the attractions you want to visit. Museums and zoos often provide a free day once a month, and many places offer a cultural pass that will get you into several attractions for less than paying for them individually. Some attractions offer online deals for buying tickets ahead of time.

Many attractions—museums, historic parks and amusement parks—offer discounts for seniors. Always ask. The best bargain around for older adults is the National Park Service’s $10 card that gets you into any national park for free. Similarly, many state and county parks offer lower fees for seniors.

Restaurant dining can take a big bite out of your travel budget. Take advantage of complimentary breakfasts at hotels or at your B&B. Make one daily meal a picnic, stocking up at the local grocery store with easy to eat and carry portable foods such as cheese, crackers and fruit. You’ll probably pay extra to eat at famous tourist destinations, such as Times Square, so look around the block or elsewhere.

For those who are on gluten-free diets, check out the website Glutenfreetravelsite.com(also available for your phone), which reviews dining options around the world It’s a good idea to pack some food in your suitcase in baggies for when you arrive until you can find gluten-free food.

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Most Effective Ways to Ease Constipation

While most people turn to laxatives at the first sign of trouble, medical experts recommend you change your diet first.

While most people turn to laxatives at the first sign of trouble, medical experts recommend you change your diet first.

If you’re like many older adults, your medicine cabinet is lined with various laxatives to ease constipation. Constipation is one of the most common gastrointestinal problems, affecting about 42 million people in the United States (National Institute of Diabetes and Digestive and Kidney Diseases). But doctors say laxatives should be a measure of last resort, not least because people can become overly dependent on them and they lose their effectiveness.

Constipation is a symptom, not a disease, and it differs for each person. There is no right number of daily or weekly bowel movements. For some, “being regular” can mean bowel movements twice a day. For others, having movements three times a week is normal. To determine if you suffer from constipation, ask yourself these questions (from the National Institute on Aging):

• Do you often have fewer than three bowel movements a week?
• Do you usually have a difficult time passing stools?
• Are stools often lumpy or hard?
• Do feel blocked or as if you haven’t fully emptied your bowels?

If you answered “yes” to one or more of these questions, you may have a constipation problem. Otherwise, you probably don’t.

The elderly are five times more likely than younger adults to develop problems related to constipation, according to the California State University-San Marcos Medical News. The reasons include:

Poor diet. Many older adults, especially those who are single, rely on convenience foods that tend to be low in fiber. Tooth loss may also make eating regular meals difficult. Many older adults thus choose soft, processed foods that lack roughage.

Inadequate fluids. Because many older adults suffer from urinary and stress incontinence, they often try to avoid urinating. Therefore, they may not drink enough liquid. In addition, if elderly people do not eat regular or balanced meals, they may not be getting enough fluids in their diet.

Lack of exercise. Inactivity or long periods in bed due to illness or following surgery may cause constipation.

Medications. Prescription drugs may lead to constipation. Common culprits include antidepressants, antacids containing aluminum or calcium, antihistamines, diuretics, painkillers and anti-Parkinson drugs.

How to Treat Constipation

While many people grab a laxative or suppository at the first sign of constipation, medical experts say that you should first change your diet and get more exercise.

The National Institute on Aging suggests that you:

• Add fiber to your diet by eating more fresh fruits and vegetables, either cooked or raw, and more whole-grain cereals and breads. Dried fruits, such as apricots, prunes and figs, are high in fiber. Avoid eating a lot of high-fat meats, dairy products and eggs, or rich desserts and sugary sweets, all of which may cause constipation.
• Add a small amount of bran to baked goods, cereal and fruit if your diet does not include natural fiber. This may cause some bloating and gas in the beginning. Make diet changes slowly to allow your system to adapt. Look for high-fiber products such as psyllium seed in the grocery store.
• Drink plenty of water and juice. The intestines absorb fluid, and people who don’t drink adequate amounts of water may not pass enough water into the colon to keep their stools soft. Most experts recommend six to eight glasses of water daily. Minimize milk and milk products if these prove constipating.
• Avoid alcohol and caffeine. Beer, wine, liquor, coffee, tea and cola drinks increase urination, which leads to (relative) dehydration because of an increase in the intestine’s water absorption. This can lead to constipation when the stool does not retain enough fluid. In general, it is a good idea to have an extra glass of water for every cup of coffee, tea or alcoholic drink.
• Stay active. Even brisk walking may help stimulate bowel motility.
• Maintain regular bowel habits. Set aside time before or after breakfast to use the toilet. During the rest of the day, don’t ignore nature’s call, because that can lead to constipation.

Help from Medications

If drinking more liquids and eating more fiber doesn’t work, you may have to turn to supplements and medications to ease the situation.

If you can’t get enough fiber in your diet from foods, add a fiber supplement such as psyllium (Metamucil) and methylcellulose (Citrucel). In general, these fiber supplements are safe and effective if taken with sufficient water. They are not laxatives and must be taken regularly (whether you are constipated or not) in order for them to help you avoid future constipation. Start with one daily dosage, increase to twice daily after a week and then to three times daily after another week.

If this doesn’t work, doctors may suggest laxatives on a short-term basis. The Mayo Cliniclists the most common over-the-counter laxatives:

Drugs Target Constipation Caused by Painkillers

For adults who take painkillers such as morphine, codeine, oxycodone and methadone (brand names Kadian, Avinza, OxyContin, Percodan, Darvon, Demerol, Vicodin, Percocet and Lomotil), easing constipation can be difficult. Although patients taking opioids can experience a variety of gastrointestinal complaints, constipation is the most common, debilitating side effect of this drug therapy.

While doctors urge lifestyle changes, they might not be enough to combat what is referred to as opioid-induced constipation (OIC), which is unlikely to respond to increased dietary fiber, fluid intake or physical activity levels. To prevent OIC, doctors suggest scheduled laxative regimens. The most commonly used laxatives to treat OIC are stimulant laxatives (such as brands Ex-Lax Senokot and Dulcolax), which stimulate the lining of the intestine. Prescription medications specifically made to fight OIC include Amitiza, Relistor and Movantik. Your doctor can help find a regimen and drug that is best for you.

Sources:
“Treatment for OIC,” Medical News Today
“Managing Opioid- Induced Constipation,” Sept. 15, 2009, Pharmacy Times

• Oral osmotic (brand names Milk of Magnesia and Miralax): They draw water into the colon from surrounding body tissues to allow easier stool passage. Side effects include bloating, cramping, diarrhea, nausea, gas and increased thirst.
• Oral bulk formers (Benefiber, Citrucel, FiberCon, Metamucil). These absorb water to form soft, bulky stool, prompting normal contraction of intestinal muscles. Side effects include bloating, gas, cramping or increased constipation if not taken with enough water.
• Oral stool softeners (Colace, Surfak): These add moisture to stool to allow strain-free bowel movements. Side effects include electrolyte imbalance with prolonged use.
• Oral stimulants (Dulcolax, Senokot): They trigger contractions of intestinal muscles to eliminate stool. Side effects include belching, cramping, diarrhea, nausea and urine discoloration.
• Rectal stimulants (Bisacodyl, Pedia-Lax, Dulcolax): These trigger rhythmic contractions of intestinal muscles to eliminate stool. Side effects include rectal irritation, stomach discomfort and cramping.

One problem with oral laxatives is that they can interfere with your body’s absorption of some medications and nutrients. They can interact with blood thinners such as warfarin (Coumadin), some antibiotics and certain heart and bone medications.

In January 2014, the Food and Drug Administration issued a warning that exceeding one dosage of sodium phosphate (such as laxatives Phospho-Soda and Fleet enema) is potentially associated with serious side effects, such as dehydration and/or abnormal levels of electrolytes in the blood. These side effects can lead to serious complications, such as kidney damage and sometimes death. The agency recommends taking no more than a single dosage of the laxative once a day and to not use the product for more than three days. Patients older than 55 are at higher risk.