DO YOU HAVE CONSTIPATION?
Eat food rich in fibre
Increase the amount of high-fiber foods in your diet These include fruits, vegetables, whole grains, cereals and beans
Avoid junk food
Increase the amount of high-fiber foods in your diet These include fruits, vegetables, whole grains, cereals and beans
Don't delay the urge to pass stools
If you feel the urge to pass stools, do not delay it. The longer you take to pass stools, the harder your stool can become
Gap between dinner and bedtime
Make sure you maintain enough gap between dinner and bedtime (ie., 1½ to 2 hours)
Drink plenty of fluids
Drink plenty of fluids to keep yourself well hydrated if no contraindication's like renal (or) cardiac related issues
Avoid alcohol and caffeinated drinks
Limit consumption of alcohol and caffeinated drinks as they may cause dehydration.
Exercise regularly
Stay active and exercise regularly. You can include exercises like walking, jogging, cycling, swimming or yoga. Get an Echo, ECG, Blood sugar level and If any issues consult your cardiologist before starting to exercise for the first time.
Get enough sleep
Poor quality of sleep affects the gastrointestinal health. Make sure you get good quality sleep atleast 7 - 8 hours at night, depending on your age.
Limit stress
Stress could be the triggering factor for improper digestion and constipation. Adopt methods to limit stress like meditation, pursue hobbies. Spend quality time with family and friends. Avoid using mobile phones in excess.
Follow your doctor's advice
Follow advice given by your doctor and take the prescribed medications to relieve habitual constipation. You may require a colonoscopy to rule out other causes for constipation.