Constipation occurs most often because people don’t have enough fiber and/or water in their diet. Constipation can also occur as a result of too little exercise, or it can be a side effect of a number of different drugs. Everyone experiences this phenomenon from time to time ,there are a number of safe, gentle and natural remedies to both relieve and prevent constipation. With some minor adjustments to your daily routine, you can deal with this problem .lifestyle changes can help you deal with constipation now and prevent it from reoccurring later
1.Drink more water. Hard, dry stools are a common cause of constipation, so the more water you add, the easier will be to pass the stool. It’s especially important to drink more water when you increase the fiber in your diet.
2.Eat more fiber. Fiber is a natural laxative: It increases the water content of your stool and helps bulk it up. This will help your bowel movement move more quickly and smoothly through your colon ,gradually increase your dietary fiber intake over a few meals,get at least 20 to 35 grams of dietary fiber each day.
3.Avoid cheese and dairy products: Cheese and dairy products usually contain lactose, which many people are very sensitive to. This lactose can cause gas, bloating, and constipation for some people. If you’re having trouble with constipation, cut cheese, milk, and most other dairy products out of your diet until you’re feeling better
4.Get more exercise: A lack of exercise may cause weakness in your intestines, making it hard to pass waste regularly. Sedentary lifestyles can affect digestion and cause constipation. Get moderate exercise at least 3-4 times a week.