How to prevent constipation?

How to prevent constipation?

Constipation is a common problem in every one from a child to an adult. You can prevent this by including or making diet and life style changes like taking enough of fiber, fluids….

Fiber
Choose lots of high-fiber foods, including fruits, vegetables, beans, and whole-grain cereals and breads. Aim to consume 20 to 35 grams of fiber daily. Eating more fiber will keep your bowel movements regular because it helps food pass through your digestive system more easily. Foods high in fiber also make you feel fuller for longer.

Move around
Walk twice a day, for up to 15 to 20 minutes at a time, if you’re physically able.

Fluids
Drink eight 8-ounce glasses of fluids every day to avoid dehydration and steadily increase your intake when you are exercising or when it is hot. Try to cut back on the amount of caffeine, alcohol and fizzy drinks that you consume.
And drink 8 ounces of warm or hot liquid about 30 minutes before your normal time for a bowel movement.

Exercise
Engage in regular physical exercise, such as walking, biking or swimming, to help stimulate intestinal function. Do at least 150 minutes of physical activity every week it not only will reduce your risk of becoming constipated, but it will also leave you feeling healthier

Home remedies to treat constipation

Lemon juice
A warm glass of water with lemon and salt, first thing in the morning not only acts as a cleansing agent for the intestines, the salt content helps in quick and easy passage of stool. All you need to do is mix one teaspoon of lemon juice in a glass of warm water. Add a pinch of salt to the solution. Drink this juice on an empty stomach to relieve constipation.

Flax seeds
Flax seeds are known for their fiber content, and can very well help you when it comes to constipation. You can mix flax seeds in your cereal every morning or just have a handful with warm water early in the morning.

Olive oil
In the morning consume one tablespoon of olive oil. It works best on an empty stomach, so have it before you eat anything else. If you forget, wait until later when you haven’t eaten for a while. You can mix it with a little bit of lemon juice if you like to lighten the flavor.

Orange
Oranges are not only a great source of Vitamin C but also have a large amount of fiber content. Eating two oranges every day, once in the morning and once in the evening can provide great relief from constipation.

Fennel seed powder
Take 1 glass warm water and Add ½ tsp fennel seed powder mix well.Drink at bedtime.