5 Ways to Prevent Constipation
Both conventional and innovative approaches to preventing constipation are outlined below. This guide explains five evidence-based ways to help prevent constipation. However, if you experience severe, persistent, or recurring constipation, consult a healthcare professional for medical advice.
1. Increase dietary fiber and more fresh fruits and vegetables
Fiber and fresh fruits and vegetables add bulk and softness to stool, making it easier to pass.
- Fibrous food: Oatmeal, Brown Rice, sweet potatoes, etc.
- Fruits: Prunes, kiwi fruits, dragon fruits, apples, pears, etc.
- Vegetables: Beans, Lentils, Broccoli, etc.
Meanwhile limit consuming the following foods: highly processed foods, low-fiber snack foods, unripe banana, unripe grapes, unripe persimmon, pobegranate, etc.
2. Drink More Water and fruit juice
Adequate hydration helps keep stools soft. Drink enough water every day.
- On the average, an adult people needs 50-70 ounce of water.
- It’s suitable to drink before each meal, and between meals. Sipping is better than gulping.
- Prune juice, Kiwi fruit juice, pear juice are better than other juice for constipation relief.
Drinking too much sugary, alcoholic and energy beverages can be harmful.
3. Do more exercise
Exercise is helpful to health all the way. It increases blood flow and improves overall body circulation. Physical exercise stimulates intestinal movement and supports bowel evacuation.
- Medium intensive physical exercise like running, cycling, swimming etc. can be more effective, which make you somewhat sweat and feel more active than other times.
- Medium intensive physical exercise like running, cycling, swimming etc. can be more effective, which make you somewhat sweat and feel more active than other times.
- Certain yoga poses gently massage the intestines and can encourage bowel movements, like Wind-Relieving Pose, Child's Pose , Cat-Cow Stretch, Supine Twist and Knees-to-Chest Pose.
- Deep squats strengthen the pelvic floor and abdominal muscles while placing the body in a position that naturally supports bowel evecuation. Recommendation: 10–20 repetitions ; 2–3 sets daily ; Use support if needed for safety and easier movement
Be sure to avoid sitting too long time, which may result in slower intestinal movement that could lead to constipation issues.
4. Don't Ignore the urge, Establish a daily routine and Relieve stress
- When you feel the need to have a bowel movement, go as soon as practical. Repeatedly delaying can contribute to constipation.
- Try to schedule bathroom time at the same time window every day, ideally 15 to 45 minutes after a meal, as digestion naturally helps push stool through the colon
- Relieve stress. Stress can affect digestion and bowel habits. Helpful strategies:
o Regular exercise
o Adequate sleep
o Relaxation activities
o Deep breaththing for 5 minutes before lunch everyday. And do it whenever you feel somewhat drpressed.
5. Enema wash
- An enema wash is a specialized bidet function designed to deliver a narrow stream of water toward the rectal area for constipation prevention and constipation relief.
- The targeted water flow enters the rectum to help soften and loosen hardened stool, stimulate natural bowel movements, and support easier bowel evacuation.
- The enema wash function is perfected in Lotus bidets through PureStream™ technology. PureStream is Lotus Hygiene's signature technoloty developed specially to optimize the enema wash function. By combining a patented nozzle design with a high-pressure pump system, PureStream creates a swirling, vortex-style stream of water that is more powerful and concentrated than a conventional wash.
- Tens of thousands users have trusted Lotus bidets for constipation relief and personal hygiene. Models ATS-1000 and ATS-909 are currently the most popular lotus bidets featuring enema wash function.
Key Takeaways
Most cases of constipation can be prevented through healthy daily habits, including regular exercise, a high-fiber diet, adequate hydration, stress management, consistent bathroom routines, and regular deep cleansing to empty the retained stool.
An enema wash for specialized fresh-water deep cleansing, is an innovative natural way to keep constipation away. Models ATS-1000 and ATS-909 are currently the most popular lotus bidets featuring enema wash function. You may experience an instant, premium at-home enema wash with just the press of the PureStream button.
If constipation becomes severe, persistent, or is accompanied by warning signs such as bleeding, severe pain, seek medical evaluation promptly.