Effective lifestyle changes and habits to prevent and manage chronic constipation.
Aim for 30 minutes of moderate activity daily. Walking, swimming, or cycling stimulate intestinal muscles and improve bowel function.
Set aside time each day for bowel movements, preferably after meals when bowel activity is naturally higher.
Use a footstool to elevate feet, creating a squatting position that straightens the rectum and makes elimination easier.
Practice relaxation techniques like deep breathing or meditation. Stress can slow digestive function and worsen constipation.
Maintain healthy weight through diet and exercise. Obesity increases pressure on the abdomen and can impair bowel function.
Don't force bowel movements. Straining can weaken pelvic floor muscles and lead to hemorrhoids or prolapse.
Reduce time spent sitting. Prolonged sitting slows intestinal movement. Take breaks to stand and stretch regularly.
