Adjusting lifestyle habits such as diet, bowel movements, or exercise are ways that may help relieve mild constipation. You may follow the instructions below.
Drink more clean water about 1.5-2 liters per day to avoid dehydration.
Consistently eat 20-35 grams of dietary fiber per day, especially vegetables, fruits, prunes, whole grains and beans, which will help soften stools and ease excretion. Patients should gradually increase the amount of high-fiber foods. little by little in each meal to reduce bloating and gas in the stomach UFABET
Get moderate-intensity exercise, such as walking, swimming, or cycling, for about 30 minutes a day, at least 5 times a week. to strengthen the function of the intestinal muscles
Should practice excretion for a time until it becomes a routine. If you feel pain in your stool, you should not hold your stool or finish defecation quickly. The best time to defecate is in the morning after waking up or after any meal.
Common causes of constipation include:
Modifications to daily routines such as traveling, being on vacation temporary change of address. Therefore may affect the nature of the food eaten causing the body to be hindered from normal functioning the intestines work less.
Changes in diet or lifestyle habits, such as eating foods that are low in fiber, drinking less water, sitting for long periods of time and moving less, holding stools, etc.
Physical conditions such as stress, anxiety, depression, or side effects from taking certain medications, etc.