不要太用力排便。 保持水分充足。 从饮食中摄取更多纤维。 别吃泻药。 经常运动（可以是有氧运动、耐力运动、心肺运动，或者只是散散步也行）。 留意自然的呼唤。 培养固定的作息。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Allow gravity to help, but let your bowels do most of the work. If nothing happens, put it off for an hour or so, and try again but most importantly, don’t strain and force a bowel movement that isn’t happening naturally. Increase your water consumption to at least 8-10 8 oz glasses each day. Stool (feces) contain significant amounts of water—and the more water a stool contains, the softer it will be, which makes it easier to pass. Fiber helps keep water in the stool and bulks it up so that it p