Fiber Up
Increase your intake of fiber-rich foods like fruits, vegetables, whole grains, and legumes. Fiber adds bulk to your stool, making it softer and easier to pass.
Hydrate
Drinking plenty of fluids, especially water, helps soften stool and keeps things moving smoothly through your digestive system.
Get Moving
Regular exercise stimulates your bowels and helps prevent constipation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Listen to Your Body
Don't ignore the urge to have a bowel movement. When you gotta go, go! Delaying can make constipation worse.
Posture Power
The right posture can make a big difference. Try squatting or propping your feet up on a stool while using the restroom. This relaxes your pelvic muscles and eases elimination.
Laxatives
Over-the-counter laxatives can provide temporary relief, but use them sparingly and according to the package instructions. Don't rely on them for long-term constipation relief.
Manage Stress
Stress can wreak havoc on your digestion, including causing constipation. Practice relaxation techniques like yoga, meditation, or deep breathing to manage stress levels.