Fiber daily (Google fruits and vegetables high in fiber) and add chia seeds to yogurt or smoothies, drink water but with electrolytes added twice a day ( drink at least 8 glasses of fluid every day (for every cup of coffee, drink a glass of water, for every alcoholic drink, drink a glass of water (coffee and alcohol are dehydrating), take magnesium - I take 4 pills at bedtime plus it helps with sleep. And EXERCISE if you don’t at all - even if it’s just walking. Sitting most of the day is a killer. We were not meant to sit all day. Walk 2-3 miles a day ( you don’t have to do it all at once. You can break it up to 1.5 two times a day or 1 mile 3 times a day.) And if you are not used to walking, just start and start small- go around the block and keep adding a block every couple of days until you’ve worked your way up to 2-3 miles. Your body will thank you!