First, consider engaging in physical activity. Studies have shown that exercise can reduce constipation. Sport helps strengthen abdominal muscles and massage the intestines through the movements involved, which contributes to more frequent bowel movements and thus helps combat constipation more effectively. So, don’t hesitate any longer, choose a physical activity that suits you: walking, running, swimming, yoga—and as an added bonus, it’s good for your mood.
Continued on the next page. Next, we’ll discuss diet, which is closely linked to chronic constipation. Diet is one of the essential pillars for restoring a healthy digestive system, which is why we’ll start by focusing on a balanced diet rich in fiber, low in sugar and fat, and increasing our water intake. Adapt your diet by prioritizing fiber-rich foods; soluble fiber transforms into a gel in the intestines, which is beneficial for bowel movements. However, be sure to increase your fiber intake gradually to avoid bloating.
