Here’s a simple guide on self-care for chronic constipation and preventing piles (hemorrhoids):

1. Dietary Changes

   • Increase fiber intake by including fruits like bananas, apples, and pears; vegetables such as spinach, broccoli, and green peas; whole grains like brown rice, oats, and millets; and legumes like lentils and chickpeas. Fiber softens stool and promotes regular bowel movements.
   • Drink plenty of water throughout the day to help fiber work effectively and keep stools soft.

2. Physical Activity

   • Engage in regular exercise such as walking, yoga, or light aerobic activities to stimulate bowel function and prevent constipation.

3. Bowel Habits

   • Establish a regular bowel routine and respond promptly to the urge to defecate to avoid stool hardening.
   • Use a proper posture during bowel movements—sitting with feet slightly elevated on a small stool can ease stool passage.

4. Avoiding Straining

   • Avoid excessive straining during bowel movements as it increases pressure on rectal veins, contributing to piles.

5. Weight Management

   • Maintain a healthy weight to reduce pressure on pelvic veins and lower the risk of hemorrhoids.

6. Hygiene and Care

   • Clean the anal area gently after bowel movements to prevent irritation and discomfort.

7. When to Seek Medical Advice

   • Consult a gastroenterologist or proctologist if constipation or piles symptoms persist, worsen, or cause significant discomfort.

8. Relevant Medical Specialties and Treatments

   • Specialists like gastroenterologists and proctologists can provide further evaluation. Treatments may include stool softeners, fiber supplements, or topical creams for piles if self-care is insufficient.

Following these steps can greatly help manage chronic constipation and prevent piles. For personalized advice and treatment, please consult a specialist doctor.