Try to eat less spicy food, not all meals in every region are spicy. Drink more water and exercise more. To improve constipation, you can eat Changhong Moringa seeds and drink water after eating 4 seeds a day. I've been eating this stuff, and it's easy to go to the toilet every time. Although it is called Moringa seed, it is not spicy. It is a plant food from India and can be taken for a long time.