9 Tips for Overcoming Constipation so you can have the Best Bowel Health

Singapore has emerged as a global leader in medical research, driven by a strong emphasis on innovation and collaboration. The nation's commitment to precision medicine is exemplified by the National Precision Medicine Programme (NPM), which aims to understand how individual factors contribute to health outcomes.

On top of top tier clinical research, Singapore also publishes actionable insights and tips through private and public partnerships. www.crazybadman.com aims to highlight these useful recommendations to everyone so we can all lead, healthier, happier, and fitter lives. Some sources we draw information from are:

• Prime Magazine, Singapore's premier publication on all things health
• Singhealth, Singapore's public network for medical care 
• Health Promotion Board (Singapore), Singapore's public agency for health promotion
• and more...

(Disclaimer) The resources highlighted in the article are in the public domain and www.crazybadman.com claims no copyright over them. The publisher does not endorse or is affiliated to us. 

Here are some of the lifestyle changes that could reduce constipation:

• Eat a high-fiber diet: Aim for at least three servings of vegetables and one serving of fruit per day. Choose whole grains over refined grains.
• Drink plenty of fluids: Drink at least eight glasses of water per day.
• Get regular exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

• Maintain a healthy weight: If you are overweight or obese, losing weight can help improve your bowel health.  
• Manage stress: Stress can worsen constipation. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
• Establish a regular bowel routine: Try to go to the bathroom at the same time each day, even if you don't feel the urge.
• Don't ignore the urge to defecate: When you feel the urge to go, go as soon as possible.
• Practice good toilet posture: Sit on the toilet with your knees higher than your hips. Lean forward and support your elbows on your knees.
• Avoid straining: Straining can worsen constipation and lead to hemorrhoids.

Lifestyle changes are the most important thing you can do to overcome constipation. If you are still constipated after making lifestyle changes, talk to your doctor. They may be able to recommend other treatments, such as medication or surgery.

(Source: Prime Magazine YouTube)

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