Hello there. Welcome back. Hope you are doing fine. Have you ever suffered from constipation? Constipation is generally described as having fewer than three bowel movements a week.

Constipation has a variety of causes, but it’s often the result of the slow movement of food through the digestive system. This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.

So, to relieve constipation, 

  • Eat more fiber- Fiber makes stool bulkier and softer so it's easier to pass. Good sources include whole grains found in cereals, breads, and brown rice, beans, vegetables and fresh or dried fruits. 
  • Stay hydrated- Water is important for preventing constipation, too. Try to drink at least 8 glasses of water a day.
  • Limit high fat/low fiber food- Cheese and other dairy products, processed foods, and meat can make constipation worse.
  • Exercise regularly- Moving your body will keep your bowels moving, too.
  • Adjust your toilet posture- It may be easier to poop if you squat, raise your legs, or lean back.
  • Check your meds- Many prescription drugs can cause constipation. Ask your doctor if this might be the problem and if there’s an alternative.   
  • Biofeedback- Some people get constipated because they unconsciously clench their muscles when they try to poop. A therapist can help you train your pelvic floor muscles to relax.
  • Massage- Massaging your own abdomen in a certain pattern can help encourage bowel movements.
  • Prebiotics and probiotics- Constipation can happen because of digestive issue which is an imbalance in the bacteria that live naturally in your intestines. Supplements or foods containing prebiotics, like bananas and oatmeal, and probiotics, like yogurt and fermented foods, may help.

Hope this helps you and have a great time.