Changing your foods and increasing your physical activity level are the easiest and fastest ways to treat and prevent constipation.
You can try the following techniques as well:
Every day, drink 1.5 to 2 quarts of unsweetened fluids, like water, to hydrate the body สมัคร ufabet
Limit consumption of alcohol and caffeinated drinks, which cause dehydration.
Add fiber-rich foods to your diet. Such as raw fruits and vegetables, whole grains, beans, prunes, or bran cereal. Your daily intake of fiber should be between 20 and 35 grams.
Cut down on low fiber foods, such as meat, milk, cheese, and processed foods.
Aim for about 150 minutes of moderate exercise every week, with a goal of 30 minutes per day at least five times per week. Try walking, swimming, or biking.
If you feel the urge to have a bowel movement, don’t delay. The longer you wait, the harder your stool can become.
Ask your doctor about bowel training to get your body used to passing stool 15 to 45 minutes after breakfast each day.
Raise your knees by putting your feet on a footstool when having a bowel movement.
When using the bathroom, allow yourself plenty of time, and try to relax your muscles.
Use laxatives sparingly. A healthcare professional may prescribe laxatives or enemas for a short period of time to help soften your stools. Never use laxatives for more than 2 weeks without talking with a healthcare professional. Your body can develop a dependence on them.
Ask a healthcare professional if any of your medications might be causing constipation.