An unhealthy and sedentary lifestyle is a major risk factor for causing constipation, a condition in which a person has less than three bowel movements every week. Those who go through the pain can vouch for how difficult it can get but the fact is that with some simple diet and lifestyle changes, it is possible to avoid/prevent constipation. Here are some things you should consider.

Get regular physical activity

This not only helps in maintaining overall health and well-being but also normalizes bowel movement by increasing muscle activity in the intestines. Those who get exercise also sleep better and have reduced stress, both of which also help in better bowel activity. If you are not someone who wishes to exercise alone, try joining a gym or ask your friends to join you. This is more important for people who travel a lot or have jobs that require them to sit for long hours.

Eat a balanced diet

It is best to avoid processed and fried food as far as possible. Make sure that your diet has a good mix of high-fibre food such as fresh fruits, vegetables, whole grains and nuts. Opt for foods without too many empty calories or fats.

Drink adequate water

Water is one of the most important ingredients for healthy bowel movement. This is more so for those who take a fibre supplement. Do not forget to drink at least 6 to 8 glasses of water a day and carry a bottle with you anywhere you go. This is more important for people who are always on the go or at their desk for a long time.

Reduce stress

Yes, stress can worsen constipation and its symptoms. Go for activities that help you relax including yoga and meditation. A relaxed and calm mind is as important for good bowel activity as water.

Establish a routine

With on-the-go lifestyles today, it can become difficult to keep a track of what you are eating and how. Not eating healthy or on time can have a negative impact on your body’s ability to have a regular bowel activity. Make sure you follow a routine even if you are outside. Some tips include:

• Eating your meals at the same time daily.
• Empty your bowel when you get the urge to and do not put it off for later.
• Get good sleep and make sure you go to bed around the same time every night, unless unavoidable.
• Drink a glass of water as soon as you wake up.

Despite all this, constipation woes can come occasionally. In such a case, it is advisable to consume medications that are not harsh on the body, such as Cremaffin.

Cremaffin is a No.1 doctor-prescribed laxative and contains Milk of Magnesia. It works by drawing water into the intestine through osmosis to provide gentle relief from constipation. It is available in the syrup form and as fresh tablets.

While these are tips you can refer to, they should not be taken as medical advice. It is advisable to consult a specialist in case you have any questions.