Say goodbye to constipation with this easy solution.

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Constipation is a common symptom that can be found in everyday life from childhood to old age. Although it may not seem like a big deal, it can cause suffering when you can’t defecate for a long time. It can also have negative effects on your body. It’s best to eliminate this problem from the beginning before it becomes a big problem.

In addition, most people often think that not having a bowel movement every day may be a sign of constipation. In general, the number of bowel movements decreases with age. Healthy adults have a bowel movement of 3-21 times per week, which is considered normal. Therefore, if you do not have a bowel movement every day, ยูฟ่าเบท, you may not be constipated, as long as you are healthy and have regular checkups.

Share tips to quickly relieve constipation.

Drink water after waking up. Drinking a glass of water after waking up is a good way to detoxify your intestines because it is when your stomach is empty. Drinking water at this time will cleanse your intestines and stimulate them naturally, which helps stimulate bowel movements in the morning very well.

Another method that can quickly relieve constipation is to twist your body while sitting to defecate. This is because exercising while sitting to defecate can stimulate the contractions of the colon to work better. Importantly, it also helps the muscles in the anal sphincter area to move, resulting in better defecation. Twisting while defecation can be done according to these steps.

  • Twist your body and touch your right ankle with your left hand.
  • Right hand touches left ankle
  • While twisting, tighten your stomach slightly.

You should exercise regularly for at least 30 minutes a day, such as walking or jogging. Also, try to move your body frequently in your daily life to help increase intestinal contractions, allowing your muscles and digestive system to function more normally.

Eat foods that are high in fiber. Problems with bowel movements can come from many causes, but most often they come from the food you eat. Because if food doesn’t have enough fiber, it will easily result in constipation.  Therefore, we should choose to eat foods that have more fiber, such as vegetables, fruits, grains, brown rice, etc., which will help prevent constipation and make it easier to defecate.

Taking probiotics found in foods or taking probiotic supplements may be another option to help relieve constipation. They are relatively safe and have few side effects.