Na experience ko yan, more water intake lang, tapoz avoid kumain ng mga nakakatigas ng poop. Papaya daw sabi ng iba. I have my night regime, like i sat on a warm water for 15min. Tapoz i always put petroleum jelly before ako mag poop. I dont know if its advisable, pero effective sa akin. Nawala na yong akin . And one more thing! Wag po pilitin umire. Hayaan lang na lumabas xa. Para hindi na pressure.