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Don’t delay going to the bathroom. It could cause your stool to harden, making it harder to poop and therefore causing more strain when you do go.
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Drink plenty of water to avoid dehydration.
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Eat plenty of fiber from green vegetables, fruit, and 100% whole grains.
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Keep moving. Exercise and walking may improve digestive health and your bowel movements.
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Elevate your feet on a stool to create better alignment in the rectum.
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Don’t “push it out”. Instead, perform diaphragmatic breathing and imagine your pelvic floor opening.
