Prevention Tips

How constipation can be avoided
with the right habits?

Good Nutrition

Small adjustments to your diet can help keep your digestion in good shape. Avoid food that are too much in fat, sugar, and white-flour products. Food with too little fiber can cause constipation too.

Sufficient Liquid

Two liters of liquid can aid a healthy digestion: water, tea and juices on their own or mixed with fizzy water all have a positive influence on your balance of liquids. Alcohol, sugary drinks, and shakes, on the other hand, should be taken in moderation.

Exercises

Regular exercise can help relax, reduce your stress levels, and improve your digestion. Just 30 minutes of light exercise a day is enough.

Note: You shouldn’t take part in any strenuous sport when suffering from painful constipation. Feel free to start off gently: do some stretches by an open window, go for a walk or take a short bike ride.

Fiber Boosters

Foods that are particularly rich in fiber include prunes, peaches, pears, carrots, beans and broccoli. Linseed also contains additional healthy omega-3 fatty acids and supports healthy digestion.

Eating Habits

Stable eating habits and fixed mealtimes help you develop positive habits and support your digestion.1

Toilet Habits

If possible, visit the toilet at a fixed time, for example straight after breakfast. This way it becomes a habit. And if you need to go, avoid holding it off.

Relaxation

Constipation can be caused by stress. If you often find yourself under a lot of pressure, consider learning one or more relaxation techniques such as meditation, yoga or autogenic training.2

Sources:

1 13 home remedies to relieve constipation naturally. (2019).
Retrieved 7 August 2019, from
https://www.medicalnewstoday.com/articles/318694.php

2 Constipation - Symptoms and causes. (2019). Retrieved 7 August 2019, from
https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253