Constipation is one of those uncomfortable commonalties that many of us go through sometimes. Whether due to chaotic lifestyles, poor food choices, or lack of regular physical activity, struggling for regular bowel movements can become a real burden in our daily lives. Imagine waking up light, feeling full of energy, and being free of the agony of constipation. It doesn't concern just physical relief; it's improving your mood and productivity too. Fortunately, you do not have to rely on heavy-duty laxatives or medicines. Making a few changes in what you eat can make a whole load of difference. Here are some tips and hacks from Nutrition & Wellness Consultant Neha Sahaya to fight constipation the natural way so that you can kick off each day right.
Understanding Constipation
As such, constipation can be caused by a low-fibre diet, dehydration, lack of physical activity, ignoring the urge to have a bowel movement, certain medications, changes in routine or lifestyle, medical conditions, pregnancy, age-related factors, or even ignoring the need for a bowel movement, according to Neha Sahaya. If you haven't passed stool for more than three days, then you might be experiencing constipation. It can thus lead to toxin accumulation, with processes ending up in excess estrogen, gut malfunction, low immunity, and even hemorrhoids. Taking regular bowel movements makes one feel light and fresh; thus, a necessity for health.
Easy Food Hacks to Relieve Constipation
Morning Ghee Remedy
Take a tablespoon of ghee on an empty stomach in the morning. If it's really bad, mix 1 or ½ teaspoon of triphala in warm water and take it with your ghee. Ghee lubricates the intestines, therefore allowing waste to move out of your body system more easily.
Chia Seed Water
Soak chia seeds in one liter of water and sip throughout the day. Chia seeds are rich in soluble fiber, which absorbs water to form gel-like substance that aids in smooth movements of the bowels.
Black Raisins
Soak 10-15 black raisins overnight and consume them on an empty stomach in the morning. Raisins are high in fibre and act as a natural laxative, hence helps smoothen constipation and promoting regularity.
Warm Water Routine
Another simplest solution is to drink two glasses of warm water in the morning. Warm water helps stimulate bowel movements and flushes out your digestive system. Additionally, continue to drink warm water throughout the day to stay hydrated and regular with bowel movements.
Stay Active
Exercise is important when you have long-term constipation. Regular physical activity helps trigger muscle contractions in your intestines and helps move stool through your digestive system. Aim for at least 30 minutes of moderate physical activity, such as brisk walking, each day.