The key to preventing constipation is to maintain a balanced diet rich in fibre. Foods such as fruits, vegetables, whole grains and legumes are an excellent source of fibre that promotes regular bowel movements. Drinking enough water is also essential, as adequate hydration helps soften the stool and makes it easier to pass.
A sedentary lifestyle can contribute to constipation, so it is important to stay active. Regular exercise stimulates the functioning of the digestive system and helps relieve constipation. In addition, setting regular times to go to the toilet can help train the body to evacuate more efficiently.
Stress and anxiety can also influence constipation. Practising relaxation techniques, such as meditation or yoga, can help reduce these factors and improve bowel regularity. Avoiding the overuse of laxatives is essential, as they can create dependency and worsen the situation in the long term.
In summary, preventing and relieving constipation involves a healthy lifestyle that includes a fibre-rich diet, regular exercise, managing stress and anxiety, and avoiding dependence on laxatives.