Constipation means having hard, dry bowel movements or passing stool fewer than three times a week. It can be caused by things like your food, medications. Whether you are pregnant, or just a change in your routine.
Symptoms
Each person’s bowel habits are different. Some people go three times a day, while others go three times a week ทางเข้า UFABET
However, you may be constipated if you experience the following symptoms:
- fewer than three bowel movements a week
- passing lumpy, hard, or dry stools
- straining or pain during bowel movements
- a feeling of fullness, even after having a bowel movement
Tips for preventing constipation are similar to those for relieving it.
Try the following:
- Eat plenty of fruits, vegetables, and whole grains.
- Eat high fiber foods and ask a healthcare professional about using fiber supplements.
- Include prunes or bran cereal in your diet.
- Drink plenty of water.
- Avoid alcohol and caffeine, as they can lead to dehydration.
- Get regular exercise.
- Consider adding probiotics to your diet, like those found in yogurt and kefir with live active cultures.
- Train your muscles to have a bowel movement at the same time each day.
Some studies have shown that adding probiotics can be helpful for people with chronic constipation. If you add fiber supplements, remember to drink plenty of fluids. Fluids help fiber work more efficiently.