We write about products and services that we use. This page may contain affiliate links for which we receive a commission.
It’s no joke. Constipation makes it difficult and painful to pass stools.
Constipation affects most of us at some stage of our lives. It commonly strikes during the chilly winter season, when it’s too cold to exercise outdoors.
These tips can help you become regular and pass stools without discomfort every day.
#1 – Elevate your knees.
Stated in simpler terms: we should squat to poop.
Although it may seem strange to you, this is the way the human body was designed to function.
#2 – Eat lots of fiber.
To avoid constipation, it is essential to consume plenty of fiber-rich foods every day. Start your day with a bowl full of raisin bran, or bran flakes, soaked in milk.
Fiber helps to make the stool bulky and soft, and stimulates bowel movement. Foods that pack plenty of fiber include peas, lentils, whole-grain bread, apples, raspberries, bananas, cauliflower, and carrots.
When you first increase your fiber intake, you will likely experience symptoms like bloating and gas. These side effects go away after a few days.
Apart from fiber-rich foods, you can also try supplements like Metamucil for constipation relief. Increase your water intake to maximize the benefits of increasing fiber intake.
#3 – Drink lots of water.
Health experts recommend drinking 8-10 glasses of water every day. Liquids help to make the stool softer and bulkier, enabling you to pass it out easily.
#4 – Exercise more.
If you’re injured, bed-ridden, or unable to walk, you may experience constipation — because a lack of exercise can cause this condition.
As long as you’re healthy, you should allot time for regular exercise because this facilitates bowel movements. Practice simple aerobic exercises like swimming or jogging for about half an hour, 3 times a week.
Again, make sure you drink plenty of water to prevent dehydration.
Other Ways To Get Constipation Relief
- Avoid Using Laxatives For a Prolonged Period Of Time
- Try The Thunderbolt Yoga Posture After Meals
- Limit Your Intake Of Foods High In Fats And Sugar
- Relaxation Techniques To Beat Stress
- Do Not Force Stools To Avoid Piles (Hemorrhoids)
- Browse Constipation Remedies on Amazon
Professionally, I pursued my Masters Degree in Family Therapy at Texas Tech — where I obtained invaluable expertise and experience helping people with a wide variety of physical and emotional health issues. Personally, I think it's useful when people realize that they're not the only one going through a difficult time. So any time that I think my personal health experiences would be helpful to someone else going through the same thing, I will share my story here. With health issues that I've personally experienced (like Endometriosis, Lyme Disease, Hysterectomy, Skin Cancer, Ganglion Cysts, Autism, and other topics that very few people enjoy talking about) and health products that I've found beneficial (like sleep aids, essential oils, and medications)… I do my best to provide my own raw and honest firsthand experiences that I think others would appreciate hearing about and (hopefully) find helpful. I'm grateful that I have a number of friends who have also been willing to share their very personal stories here — regarding their own physical and emotional health. When I'm not writing about health topics, you will find me sharing Good News & Fun Times as publisher of The Fun Times Guide (32 fun & helpful websites).