Constipation prevention 06 techniques Exercise

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Constipation is a digestive illness in the globe affecting billions of people; It defined as having hard, dry bowel action, or going fewer than three times a week. For this illness, the easiest & fastest ways like changing diet, increasing physical activity levels, and some constipation prevention techniques are used to prevent constipation.

Try the following techniques as well:

Some constipation prevention techniques are


Exercise plays a very important role in constipation prevention. Just getting up and walking can help constipation. If you make it a habit to walk for 10 t0 15 minutes a day, it can help your digestive system to function better. If you are so far fit, you might go for exercise under given:

  • running,
  • jogging,
  • swimming, or
  • swing dancing, etc.

Or aim for about one hundred & fifty minutes of moderate exercise every week, with a goal of thirty minutes per day at least five times per week. Try walking, swimming, or biking.

If you feel the urge to have a bowel movement, don’t delay. The longer you wait, the harder your feces can become.



Add fiber supplements to diet if needed. Just remember to drink plenty of liquids because fluids help fiber work more efficiently. Add fiber-rich foods to diets, such as raw fruits & vegetables, whole grains, beans, prunes, or bran cereal. Daily intake of fiber should be between 20 & 35 grams.

Cut down on low-fiber foods, such as milk, meat, cheese, & processed foods.

stool softener foods Prunes

Water for constipation prevention

Every day, drink one to two quarts of unsweetened, decaffeinated fluids, like water, to hydrate the body.

Less amount of water in the intestine cause constipation. Water is essential for staying hydrated as well as maintaining regularity & constipation prevention. Study shows that staying hydrated will help constipation prevention by improving the consistency of stool, making it much easier to pass. It may also amplify the effects of other natural laxatives, just like fiber.

In one study, one hundred & seventeen participants with chronic constipation given a diet consisting of 25 grams of fiber per day. In addition to the increased thread, half of the participants also instructed to drink two liters of water per day.

After two months, both groups had an increase in stool frequency & less dependence on laxatives, but the effect was even higher for the group drinking more water.

Constipation prevention techniques Exercise


Use laxatives sparingly. Your physician may advise enemas or laxatives for a short period to help soften your stools. Never use laxatives for more than two weeks without talking to your physician. The body can become dependent upon them for proper colon function.


Consider adding probiotics to your diet, like those found in yogurt & kefir with live active cultures. Research has shown that this dietary change can be helpful for those with chronic constipation.

stool softener-probiotics 

Avoid alcohol

Limit consumption of alcohol & caffeinated drinks, which cause dehydration.


If you still have trouble with constipation, your physician may advise medications to help.

According to research
, linaclotide is recommended for patients with IBS-related constipation.

These medications work by increasing the secretions in the intestines, making the feces easier to pass.

Your physician may also advise that you stop taking certain medications that may cause constipation.

More severe colon problems may require manual methods to clear the colon of impacted feces, therapy to retrain slow muscles, or surgery to remove the problem part of your colon.

See a doctor if

Some cases of constipation are mild & easily treated with changes in diet & exercise. If you’re experiencing chronic constipation or constipation along with other bowel changes, you must talk to your physician.

Please note: This content (constipation prevention), including tips, provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your physician for more information.

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