How to cure constipation by adjusting behavior?

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Adjusting your daily habits such as foods, bowel movement, or exercise is one way that may help relieve mild constipation. You may follow the following instructions.

  • Drink more clean water, about 1.5-2 liters per day, to keep your body from becoming dehydrated.
  • Regularly eat foods containing 20-35 grams of dietary fiber per day, especially vegetables, fruits, prunes, whole grains, and beans, which will help soften the stool and make it easier to pass out. Patients should gradually increase the amount of foods that are high in fiber. Little by little at each meal. To reduce bloating and gas in the stomach
  • Exercise at a moderate intensity, such as walking, swimming, or cycling, for 30 minutes a day, at least 5 times a week. To strengthen the function of the intestinal muscles 
  • You should practice excretion at regular intervals until it becomes a routine. If you feel pain in defecating, you should not hold back your faeces or rush to finish defecating quickly. The appropriate time to defecate is in the morning after waking up or after any meal. ทางเข้า ufabet

Common causes of constipation include:

  • Changing the daily routine, such as traveling while on vacation Temporary change of address Therefore, it may affect the characteristics of the food eaten. This causes the body to be prevented from functioning normally. The intestines work less.
  • Changes in diet or lifestyle habits, such as eating foods with little dietary fiber, drinking less water, sitting for long periods of time and moving less, holding back stool, etc.
  • Physical conditions such as stress, anxiety, depression, or side effects from certain medications, etc.