Today’s lifestyle has made constipation a common problem for many people. But in fact, it is a health problem that we should not overlook. There are many ways to solve constipation, such as changing your eating habits or bowel movements, as well as taking medication to relieve constipation. If you don’t know where to start, this article may help you.

Normally, if the stool is hard, difficult to pass stool, or if there is no stool for more than 3 days, it is considered constipation. เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง Each person will have different causes of constipation. 

Common causes of constipation include:

• Changing your daily routine, such as traveling, going on vacation, or changing your address temporarily, can affect the type of food you eat, causing your body to be prevented from functioning normally and your intestines to work less.
• Changes in diet or lifestyle habits, such as eating foods low in fiber, drinking less water, sitting for long periods of time and moving little, or holding in stool.
• Physical conditions such as stress, anxiety, depression, or side effects from taking certain medications, etc. 

How to solve constipation by changing your behavior

Changing your daily habits such as eating, bowel movements, or exercising is one way that may help relieve mild constipation. You can follow the following recommendations:

• Drink more clean water, about 1.5-2 liters per day, to prevent dehydration.
• Eat foods that contain 20-35 grams of fiber each day, especially vegetables, fruits, prunes, grains, and beans, which will help soften stool and make it easier to pass. Patients should gradually increase the amount of high-fiber foods in each meal to reduce bloating and gas in the stomach.
• Do moderate-intensity exercise, such as walking, swimming, or cycling, for about 30 minutes a day, at least 5 times a week, to strengthen your intestinal muscles. 
• You should practice having a bowel movement on time until it becomes a routine. If you feel the urge to defecate, you should not hold your bowel movement or rush to defecate quickly. The appropriate time to defecate is in the morning after waking up or after a meal. 

Laxatives: Another way to relieve constipation that hits the spot

Sometimes, behavioral modification can give results that are too slow. Anti-constipation drugs or laxatives are an option that can help relieve symptoms and discomfort faster in a short period of time. However, patients must use the drugs with caution and in the correct way. They should always read the drug label or ask for advice from a pharmacist, especially those with chronic diseases and pregnant women.