Constipation is a common issue that can affect anyone at any age. It involves difficulty in passing droppings or having occasional bowel movements, frequently smaller than three times a week. While it can be uncomfortable and occasionally painful, the good news is that it’s frequently preventable and manageable with many lifestyle changes and habits. Here are some effective tips Dr. Arun Nair suggests to help you manage and prevent constipation

• Stay Hydrated: One of the simplest ways to prevent constipation is to ensure you’re drinking enough water. Dehydration can conduct to hard droppings, making them delicate to pass. Aim for at least 8 glasses of water a day, and consider boosting your input if you reside in a hot climate or exercise constantly. Carry a water bottle with you to make staying doused more accessible.
• Eat a High-Fiber Diet: Fiber is essential for healthy bowel movements. It adds weight to the coprolite and helps it pass more easily through the bowel. Carry plenty of fruits, vegetables, entire granules, and legumes in your diet. Foods like apples, berries, carrots, broccoli, whole wheat bread, brown rice, and beans are excellent sources of fiber. Gradually increase your fiber input to prevent bloating and gas.
• Exercise Regularly: Physical exercise stimulates the muscles in your intestines, which helps remove excreta through your digestive system. Aim for at least 30 minutes of moderate exercise, similar to walking, jogging, or cycling, on most days of the week. Indeed simple activities like taking the stairs preferably of the elevator can make a difference.
• Don’t Ignore the Urge When you feel the need to go, do not delay. Ignoring the appetite to have a bowel motion can lead to constipation. Try to set aside time each day, perhaps after a meal, to sit on the toilet and allow your body to try to have a bowel motion. Creating a comfortable and stress-free environment in the bathroom can also support.
• Establish a Routine: Having a regular bathroom schedule can support and train your body to have regular bowel motions. Try to go to the toilet at the same time each day, ideally after meals, to take advantage of your body’s natural digestion measures. Consistency is pivotal to establishing a successful routine.
• Consider Probiotics: Probiotics are salutary bacteria that can upgrade gut health and promote regular bowel movements. Foods like yogurt, kefir, sauerkraut, and other fermented victuals contain probiotics. You can also take probiotic supplements, but it’s best to consult with your doctor before starting any new supplement regimen. unlike strains of probiotics may have varying effects, consequently discover the one that works best for you.
• Limit Processed Foods: Processed foods are constantly low in fiber and high in unhealthy fats and sugars, which can contribute to constipation. Try to limit your input of fast food, packaged snacks, and sticky sweets, and choose whole, natural foods. Reading food labels can help you make better selections.
• Use Laxatives Sparingly: Over-the-counter laxatives can be helpful for irregular constipation, but they should not be used regularly without a doctor’s supervision. Overuse of laxatives can cause dependency and worsen constipation over time. However, it’s important to seek medical guidance, If you detect yourself depending on laxatives constantly. Natural alternatives, similar to fiber supplements, may be a safer option.
• Manage Stress: Stress can impact your digestive system and contribute to constipation. Find healthy ways to take pressure, such as rehearsing mindfulness, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Regular relaxation methods can support keeping up a healthy gut.

Effectively handle constipation with simple lifestyle adaptations like hydration, a fiber-rich diet, exercise, and stress control. For expert constipation treatment in Thrissur, consult Dr. Arun Nair, a top gastroenterologist specializing in digestive diseases. With over 13+ years of experience, Dr. Arun Nair offers personalized treatment plans. Book your appointment now for optimal digestive health.