Hi, given that you have chronic constipation
for so long, I would advise you to first meet a gi specialist so that he can examine you properly. Usually, however, constipation is caused owing to a faulty diet
and irregular lifestyle. A couple of generic steps that one may take are as follows: (a) eat a simple and natural diet consisting of whole grain cereals, green leafy vegetables and fruits/ dry fruits e. G mango, grapes, papaya, tomato, pears, guava, gooseberry, fig, raisins et al as suitable. Make sure to chew your food properly and avoid drinking water in between. Although, fibre rich foods are usually recommended, please note that fibrous diet sometimes complicate the problem.
(b) eat less of fatty, oily and strong foods. Restrict tea, coffee and sugary foods including carbonated beverages.
(c) drink at least 6 - 8 glasses of water unless advised otherwise by your doc.
(d) exercise daily - walking outside, in fresh air, is the best exercise. Its also the safest provided you are not having any joint problems or other health restrictions et al. In case you have a sedentary job, make sure you take regular breaks and walk around a little each time.
(f) daily abdominal massage/ exercises also help tone up the abdominal muscles that aid in emptying the bowels. Although, you can safely do the same yourself, I would advise you take help of a massage therapist to intitially train yourself on the process and then you may practise it yourself.
(g) after the meals/ dinner, one may try sitting in vajrasana for a couple of minutes. This aids in digestion, and in turn helps overcome constipation too.
(h) avoid frequent use of purgatives/ laxatives unless advised by your family doc.
(i) reduce mental stress
and strain as much as possible. Hope this helps. You may connect with me in private