🧻 Understanding Constipation: What You Need to Know

^{❓ What is Constipation?}

^{Constipation means you’re not able to pass stool (poop) easily, regularly, or fully. It’s a common problem and can happen to anyone.}

^{🚩 Signs You May Be Constipated:}

• ^{You go to the toilet less than 3 times a week}

• ^{Hard, dry, or small stool that is difficult to push out}

• ^{You need to strain or sit for a long time to pass stool}

• ^{A feeling that your stomach is still not empty}

• ^{Bloating, gas, or discomfort in your belly}

^{🔍 What Causes Constipation?}

• ^{Not drinking enough water}

• ^{Low fiber in your diet (fruits, veggies, whole grains)}

• ^{Lack of physical activity}

• ^{Ignoring the urge to go to the toilet}

• ^{Certain medications}

• ^{After surgery or illness}

• ^{Underlying health issues (thyroid, diabetes, etc.)}

^{✅ Simple Tips to Prevent or Relieve Constipation:}

1. ^{Drink more water – aim for 8–10 glasses a day}

2. ^{Eat more fiber – like papaya, banana, spinach, dalia, oats, and salads}

3. ^{Stay physically active – even light walking helps}

4. ^{Go to the toilet when you feel the urge}

5. ^{Avoid too much tea, coffee, or fried food}

6. ^{Take medications as prescribed – especially if recovering from surgery}

^{🩺 When to See a Doctor:}

• ^{If constipation lasts more than a week}

• ^{If you have severe pain, vomiting, or blood in stool}

• ^{If you're taking medications that may slow your bowel}

• ^{If it comes with weight loss or loss of appetite}

^{🧘‍♂️ Final Note:}

^{Constipation is common—and it can be managed with small changes to your food, water, and routine. Don’t ignore it. Talk to your doctor if you’re struggling.}