Changing your food 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: สมัคร UFABET
- Every day, drink 1.5 to 2 quarts of unsweetened fluids, like water, to hydrate the body.
- 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.