Diet adjustment:
Increase dietary fiber intake: fiber in food can increase intestinal movement and help soften feces. Vegetables, fruits, whole wheat bread, oats and other foods are rich in fiber.
Drink plenty of water: maintaining adequate water intake helps to keep feces moist and easier to excrete.
Increase sports activities:
Moderate physical exercise can stimulate intestinal movement and help promote defecation. Walking, jogging or other aerobic exercise every day can help relieve constipation.
Establish regular defecation habits:
Try to defecate at the same time every day, which is helpful to train the intestines to exercise more regularly.
Avoid the behavior of inhibiting defecation:
Holding urine or defecating for a long time may lead to constipation, so try to avoid this situation.
Consider drugs:
If constipation is serious or lasts for a long time, you can consider using some over-the-counter or prescription drugs, such as laxatives or saline enema, at the doctor's suggestion.
Try natural decompression:
Some people will use natural methods to relieve constipation, such as drinking a mixture of warm water and lemon juice, honey and olive oil, but please consult a doctor before using it.
Please note that if constipation lasts for a long time or is accompanied by serious symptoms, such as abdominal pain, bloody stool, weight loss, etc. You should consult a doctor because it may be a symptom of other health problems. Doctors can provide you with more professional advice and treatment plans according to the specific situation.