Focus on water supplementation
One of the most effective ways to prevent and control constipation is to ensure the body is adequately hydrated. In many cases, constipation symptoms can be significantly improved just by drinking enough water every day.
You can add cucumbers, lemons, oranges or other fruits to your drinking water to create a natural flavor without adding sugar.
Avoid skipping meals
Eating regularly helps activate gastrointestinal reflexes, i.e., natural signals that promote bowel activity, especially after meals. Conversely, skipping meals can slow down the digestion process and make constipation more serious.
Eat more plant-based foods
Vegetable foods are rich in soluble and insoluble fiber, which helps soften stools and increase stool volume, thereby facilitating digestion. You should combine a variety of fiber sources from fruits, vegetables, beans, whole grains and nuts. Note to increase fiber intake gradually to avoid bloating or bloating.
Regular exercise
Physical activity brings many benefits to the digestive system, including preventing constipation. Maintaining exercise for about 150 minutes per week with moderate to strong intensity can help reduce the risk of chronic constipation and improve overall health.
