Constipation majorly will b the result of irregular metobolic activities, daily activities & mostly depends on the diet n habits.Here all the reasons were found in ur Question itself.Here to get rid of constipation u mainly need to quit those addictions u have mentioned.Srart taking more water(as anyway ur throat also feels like to have more water)minimun3-4 litres/day.If u take 1 or 1/2litre if water in morning with empty stomach itself;its great cleanser n activates ur Bowel movement.Tske more fruits with pulp,wherever possible with layer also,as that contains fibre which softens the stool.Take lot of green leafy veg,salads,&avoid spicy, oily,junk food.;r atleast mininize gradually.Last imp.thing u need to do is regular exercises..for yhat u need not to go Gym,but try to walk r jog daily 3-4km/day which will not only help in reduving the intensity of constipation but also make u fit.TC.
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