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  Tingling hands? Memory fog? These could be signs of Vitamin B12 deficiency — and ignoring them could lead to nerve damage. Watch this short to learn the early warning signs and protect your health. watch full video here https://fb.watch/AoddEFcTud/ <script type="text/javascript"> atOptions = { 'key' : '2f923ab4719a0cb01ad73ae1dda6bc6a', 'format' : 'iframe', 'height' : 250, 'width' : 300, 'params' : {} }; </script> <script type="text/javascript" src="//www.highperformanceformat.com/2f923ab4719a0cb01ad73ae1dda6bc6a/invoke.js"></script>

How do I get rid of Constipation?

How do I get rid of Constipation?



Constipation can be uncomfortable and affect daily life. Here are some effective ways to help alleviate constipation:


*Dietary Changes:*


1. Increase fiber intake: 

Eat foods rich in fiber like whole grains, legumes, fruits (berries, apples, bananas), and vegetables (leafy greens, broccoli, carrots).


2. Stay hydrated: 

Drink plenty of water (at least 8-10 glasses/day) and limit sugary drinks.


3. Prune-rich foods: 

Include prunes (dried plums), apricots, and pears in your diet.


4. Omega-3 rich foods: 

Fatty fish, flaxseeds, and chia seeds can help.


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*Lifestyle Modifications:*


1. Exercise regularly: 

Aim for 30 minutes of moderate-intensity exercise/day.


2. Establish a bowel routine: 

Try to go to the bathroom at the same time each day.


3. Manage stress: 

Practice relaxation techniques like meditation, yoga, or deep breathing.


4. Get enough sleep:

 Aim for 7-8 hours of sleep/night.


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*Natural Remedies:*


1. Psyllium husk:

 A natural fiber supplement.


2. Probiotics: 

Support gut health with probiotic-rich foods or supplements.


3. Senna tea:

 A herbal laxative.


4. Castor oil: 

Stimulates bowel movements.


*Over-the-Counter (OTC) Medications:*


1. Fiber supplements (Metamucil, Benefiber)


2. Stool softeners (Colace)


3. Laxatives (Dulcolax, Ex-Lax)


4. Osmotic laxatives (MiraLAX)


*Prescription Medications (if severe):*


Consult your doctor for prescription medications like:


1. Lubiprostone (Amitiza)


2. Linaclotide (Linzess)


3. Methylnaltrexone (Relistor)


*When to Seek Medical Attention:*


1. Severe abdominal pain


2. Blood in stool


3. Persistent constipation (>3 days)


4. Vomiting


5. Fever


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*Additional Tips:*


1. Avoid foods that exacerbate constipation (dairy, gluten, processed foods).


2. Limit caffeine and alcohol.


3. Try biofeedback therapy.


4. Keep a food and bowel diary.


Consult your healthcare provider before starting any new supplements or medications.


Would you like more information on constipation or digestive health? Comment below


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