Incorporate whole grains, fruits, vegetables, beans, seeds, and nuts into your diet to gradually increase your fiber intake. Women should try to eat 21-25 grams of fiber a day, while men should try to eat 30-38 grams of fiber a day. Fiber helps ease constipation and encourages regular bowel movements.  Talk to your doctor about fiber supplements if you have trouble reaching your fiber goals with diet alone. They can cause less gas and bloating than dietary changes for some IBS-C sufferers.  Raspberries, pears, whole grain pasta, barley, lentils, black beans, split peas, and artichokes are all high sources of dietary fiber. Pinpoint your trigger foods by keeping a log of your meals and any IBS-C-related discomfort that follows. Certain foods and drinks, such as peppers, onions, wine, and milk inflame the intestines and commonly activate IBS-C symptoms. Keeping a careful log will help you notice patterns in your symptoms. You can then better avoid foods that cause you intestinal distress. Incorporate walking, yoga, swimming, and other low-impact exercise into your current fitness regimen. If you’re not currently active, try exercising for 20 minutes at a time 1-2 days a week to slowly increase your activity level.  Avoid high-impact exercises, such as running, CrossFit, and jumping rope. These jarring exercises can inflame your intestines and aggravate IBS-C symptoms.  Jumping while constipated can also put excess pressure on your pelvic floor. Take up yoga classes at your local studio or use stress management techniques, such as deep breathing, to calm your mind. Stress can irritate your bowels and cause painful cramping for those with IBS-C. If you’re just learning how to meditate, try a guided meditation app, such as Relax or Don’t Panic, to show you the ropes. Consult your doctor to determine how much sleep they recommend for you based on your age. Sleep promotes good digestion and can help keep your bowel movements regular if you suffer from constipation. School-age children typically need 10-11 hours of sleep a night; teens need 11-17 hours a night, and adults need 7-9 hours a night.  IBS-C symptoms, such as gas and cramping, can keep you awake at night. This can further interrupt your already rocky digestive function. If your IBS-C symptoms are bad enough that you can’t sleep well at night, discuss sleep aids and IBS-C medications with your doctor. Restorative sleep is important for your gut and mental health. Some medical experts recommend drinking around 0.5 ounces of water per pound of body weight, or roughly 0.033 of a liter of water per every kilogram. Making sure you get enough water on a daily basis is one of the easiest ways to help manage constipation. Minimize the caffeine and alcohol in your diet, as these substances inflame your colon and worsen constipation in the long-term. Since these drinks can cause bowel spasms—and may cause a bowel movement—the irritation they cause usually aggravates painful IBS-C symptoms.  Caffeine causes dehydration by pulling water out of your system. This can increase constipation, as well as aggravating other IBS-C symptoms. The “safe” caffeine limit for a healthy adult is approximately 400 milligrams a day. You should strive to drink as little as possible, though.  Men should drink no more than 4 alcoholic drinks in a given day or 14 drinks in a given week. Women should drink no more than 3 alcoholic drinks a day or 7 drinks in a week.
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One-sentence summary -- Add high fiber foods to your diet. Keep a food diary to log your symptoms. Perform regular low-impact exercise to get your bowels moving. Reduce your stress level through meditation or yoga. Get sufficient sleep for your age group. Increase your water intake. Reduce your caffeine and alcohol intake.

Article: One series of the HPV vaccine provides safe, long-lasting protection against many of the HPV strains that cause cancer (but not all). Because the vaccine is much more effective on young people, the Center for Disease Control recommends it for the following men:  All men 21 or younger (ideally at age 11 or 12 before sexual activity) All men who have sex with men at the age of 26 or younger All men with a compromised immune system age 26 or younger (including HIV positive men) Tell the provider about any severe allergies you have before getting the vaccine, especially to latex or yeast. . Genital warts may go away on their own after a few months, and will never lead to cancer. The main reason to treat them is your own comfort. Treatments include creams or ointments (such as Podofilox, Imiquimod, or Sinecatechins) which you can apply at home, or removal at the doctor's office by freezing (cryotherapy), acid, or surgery. A doctor can also apply vinegar to illuminate warts that aren't yet raised or visible.  You can transmit HPV even if you don't have symptoms, but the chances are higher while you have genital warts. Talk to your sexual partners about this risk, and cover the warts with condoms or other barriers if possible. Although the strains of HPV that cause genital warts do not cause cancer, you may have been exposed to more than one strain. You should still talk to your doctor if you have noticed any possible cancer signs or unexplained symptoms. HPV-related anal cancer rates are much higher among men who have sex with men. If you fall into this category, tell your doctor about your sexual orientation, and ask about the anal pap smear test. Your doctor may recommend a test every three years (one year if you are HIV positive) to screen for anal cancer.  Not all doctors agree that a regular screening is necessary or helpful, but they should still educate you about the test and allow you to make your own decision. If your doctor does not offer this service or cannot tell you about it, seek a second opinion. If homosexuality is illegal in your country, you may be able to get treatment and health education resources from an international LGBT or HIV prevention organization. Self-examination can help you detect any HPV signs as early as possible. If it turns out to be cancer, it will be much easier to remove if you catch it early. When in doubt, visit the doctor promptly when you see any unexplained symptom. Regularly examine your penis and genital area for any signs of warts and/or areas that look unusual on the penis. Your doctor should examine the area and ask you questions to help diagnose the problem. If they think HPV-related cancer could be a possibility, they can take a biopsy and let you know the result within a few days.  Your dentist can check for signs of mouth and throat cancer during a routine checkup.  If you are diagnosed with cancer, the treatment will depend on the severity and how early it was discovered. You may be able to remove early cancer with minor surgical procedures or local treatments such as laser removal or freezing. If the cancer has already spread, you may need radiation or chemotherapy.
Question: What is a summary of what this article is about?
Consider a vaccine. Treat genital warts Ask about anal cancer screening if you have sex with men. Examine yourself regularly. Discuss possible cancer symptoms with the doctor.