How to Avoid Constipation

During these days of confinement, constipation can become a reality for people who don't normally have problems going to the bathroom. We'll help you avoid it in nine steps.

1- Drink enough water: the recommendation is around 2L per day for adults, although this depends on each person's individual situation.

2- Get moving: walk around the house as much as you can, take online exercise classes. Basically, try not to sit around all day.

3- Do yoga and exercises for constipation. The "passing gas" pose in yoga is especially beneficial.

4- It's very tempting to buy cookies and spend the day snacking, whether out of anxiety, boredom, or a thousand other reasons. Now more than ever, try to eat a varied diet high in fiber—whole grains, fruits, and vegetables.

5- Keep your gut microbiota healthy with prebiotics and probiotics . You can take a supplement, but also consume foods that naturally contain probiotics and prebiotics, such as natural pickles, miso, etc.

6. Use a stool to promote good posture. Having your legs elevated when sitting on the toilet helps with proper bowel movements.

7- Create a routine - for example, go to the bathroom 20 minutes after breakfast.

8- Avoid overdoing it with dairy products, as these can cause constipation.

9. Take a fiber supplement if needed. If you take it, do so every day with plenty of water.

This content is for guidance only, and in no case is it intended to replace the advice of a doctor or medical professional.