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.