Preventing constipation.

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Constipation is a symptom of having fewer bowel movements than normal or not having a bowel movement for a long time. The normal bowel movement behavior and frequency of bowel movements of each person are different body.

Constipation problems can be easily prevented by yourself as follows:UFABET  

  • Drink enough water each day to prevent dehydration.
  • Avoid drinking too much caffeine, alcohol, and carbonated drinks , as these can increase dehydration.
  • Eat foods high in fiber, such as vegetables and fruits. Your body should get about 18–30 grams of fiber per day.
  • People who experience constipation from consuming dairy products should avoid these products or consume them in small amounts.
  • Exercise regularly for about 30 minutes a day or try to move your body frequently in your daily life to help exercise your muscles so they can work better.
  • Change your bowel movement behavior  by defecating on time and not holding in feces unnecessarily. 
  • If you experience any abnormalities in your bowel movements, you should see a doctor to prevent chronic or more severe constipation.

Symptoms of constipation

In general, constipation often presents with the following noticeable symptoms:

  • Passing stools less than 3 times per week or less than usual 
  • The stool is hard or lumpy. 
  • Feeling unable to defecate or unable to completely defecate
  • It requires a lot of force to push out the stool or use your hands to help reach in.
  • There is also pain during defecation.
  • Have symptoms of bloating  , stomach pain, or cramps in the abdomen.

In addition, if other abnormal symptoms occur. Such as fatigue, easy fatigue, weight loss, and bloody stools. You should see a doctor to find the exact cause of constipation. Because in some cases, constipation can be a sign of other serious health problems as well.