Chronic constipation and acidity can be quite troublesome, and it’s important to address both with a comprehensive approach. One of the first steps is to closely examine your diet, as fiber plays a crucial role in maintaining bowel regularity. Increase your intake of fruits, vegetables, whole grains, and legumes. Aim for around 20-35 grams of fiber daily, but increase fiber gradually to avoid bloating and gas. Adequate hydration is equally necessary, so ensure you’re drinking enough fluids – around 2–3 liters per day can be beneficial, but adjust according to your daily activities and climate conditions.
Physical activity is another key factor that can help alleviate constipation. Regular exercise stimulates muscle activity in the intestines, so aim for at least 30 minutes of moderate physical activity like brisk walking every day. For the acidity, it can be helpful to avoid triggers such as spicy foods, alcohol, caffeinated drinks, and large meals, especially late at night. Small, frequent meals can sometimes ease the symptoms. Additionally, avoid lying down directly after eating and try to elevate the head of your bed slightly if night-time acid reflux is a problem.
Medication use should be under supervision; daily use of laxatives or other OTC products without professional guidance isn’t advisable. Sometimes, these can lead to dependency or mask other underlying issues. If your symptoms persist despite dietary and lifestyle changes, it’s important to consult a healthcare provider who might recommend further investigations or tests to determine any underlying conditions like IBS or other gastrointestinal disorders. They may also consider adjusting your current medications, if they contribute to your symptoms.
Moreover, if you’re taking any other medications or supplements, review these with your doctor as certain drugs can cause constipation. If constipation is coupled with red-flag symptoms such as significant weight loss, bleeding, or severe persistent pain, seek immediate medical attention to rule out serious conditions. A good blend of diet, lifestyle adjustments, and appropriate medical oversight should help manage your symptoms better.
