Lack of Physical Activity
We all know exercise is important for staying healthy and helps prevent constipation. Instead of intense exercise right after eating, wait an hour and add 10 to 15 minutes of light exercise to your daily routine. This simple habit can improve your digestion.
Not Eating Enough Fiber
Fiber is important for maintaining a healthy digestive system. When eaten with enough water, it helps move food through the gut and prevents constipation. Incorporate nuts, oatmeal, and chia seeds into your meals to aim for 25 to 28 grams of fiber daily.
Eating Foods That Irritate the Gut
Some foods can worsen constipation. Spicy foods, alcohol, carbonated drinks, dairy, caffeine, and gluten are common culprits. Try eating less of these and see if it helps. You might also benefit from a low-FODMAP diet, which is easier on your gut.
Not Drinking Enough Water
Water is one of the most important things for your body. Drinking about 2 liters of water a day helps keep stools soft and makes bowel movements easier. If you don’t like plain water, eat fruits with high water content, like watermelon, grapes, oranges, or grapefruit. Coconut water is another excellent option.
Stress Overload
Stress affects more than your mind—it can also cause constipation. When stressed, your brain sends signals to your gut that can cause constipation. Try relaxation techniques like meditation, yoga, deep breathing, or spending time with pets to reduce stress.
Underlying Health Issues
If you still have constipation after making lifestyle changes, it could be caused by a health issue. Conditions like irritable bowel syndrome (IBS) or an underactive thyroid might be the reason. If the problem continues, visit a doctor to find out what’s wrong and get the proper treatment.
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