Constipation is a common problem worldwide, affecting around 10% of the global population. Shockingly, in India, 14% of people suffer from chronic constipation, which is higher than the global average. It's unfortunate that we spend a lot of money on constipation remedies when there are cheaper and more natural alternatives available. Today, we'll share four effective ways to cure constipation and regulate bowel movements so you can have an easier time when you need to go.

1. Make Dietary Changes To help with Constipation

Dietary changes can help you manage and even get rid of constipation! Try these methods out:

• Drink Water

Indeed, constipation and dehydration of the colon are closely connected, with dehydration being a cause of constipation. By drinking an ample amount of water, you can hydrate the colon and effectively treat and prevent constipation. Increasing your water intake also helps soften the stool, making it easier to pass without straining. Aim to drink about eight glasses of water per day to keep your metabolism functioning properly.






• Yogurt

Yogurt is a food that contains a good amount of probiotics. Probiotics are beneficial bacteria that support gut health and can help address various digestive problems, including constipation. Including a serving of yogurt in your daily diet is often recommended by experts for its potential to promote regular bowel movements and alleviate constipation.

It's worth noting that while yogurt can be beneficial for some individuals, results may vary depending on the person and the specific cause of constipation. It's always a good idea to consult with a healthcare professional for personalised advice and to determine the most suitable approach for your digestive health.

• Blackstrap Molasses

Including an adequate amount of magnesium, vitamins, and minerals in your diet can be beneficial for treating constipation. One natural remedy that contains high levels of magnesium and vitamins is blackstrap molasses. Blackstrap molasses is produced by boiling sugar syrup three times, resulting in a concentrated form of the syrup.

Consuming one spoonful of blackstrap molasses before bedtime is often recommended as an effective remedy for constipation. The high magnesium and vitamin content in blackstrap molasses can help promote regular bowel movements and alleviate constipation.

• Sesame Seeds

Sesame seeds can be helpful in alleviating constipation. Sprinkling them on your smoothies or salads for a few days can have a positive impact. Sesame seeds are a good source of fiber, which can provide relief from constipation. Another option to consider is pumpkin seeds, as they are also rich in fiber and can assist in promoting regular bowel movements. Including these seeds in your diet can contribute to improving digestive health and easing constipation.

Remember that while sesame seeds and pumpkin seeds can be beneficial for many individuals, it's important to listen to your body and make adjustments as needed. If constipation persists or worsens, it's advisable to consult with a healthcare professional for further evaluation and guidance.

• Bananas

Bananas are indeed a good source of fiber. However, when it comes to using bananas as a remedy for constipation, it's important to choose the right kind of banana. Unripe bananas can potentially contribute to constipation, while ripe bananas can help alleviate it. If you're aiming to treat constipation, consuming two ripe bananas a day can be beneficial. Ripe bananas have a higher sugar content and are softer, making them easier to digest and promoting regular bowel movements.

• Prunes

Another effective natural remedy for constipation is prunes. Prunes, which are dried plums, are well-known for their ability to relieve constipation. They contain a natural sugar alcohol called sorbitol, which acts as a mild laxative and helps soften the stool, making it easier to pass.

Including prunes in your diet can be beneficial for regulating bowel movements and alleviating constipation. You can eat prunes as a snack or incorporate them into your meals by chopping them and adding them to cereal, yogurt, or salads. It's generally recommended to start with a few prunes a day and gradually increase the amount as needed until you find relief from constipation.

2. Acupressure As A Cure

For individuals who find it challenging to make dietary changes due to flexible work schedules, acupressure can be an alternative approach to alleviate constipation and its symptoms.

To utilize acupressure for constipation relief, focus on applying pressure to CV 6, also known as Conception Vessel 6, This point is located approximately three fingers below your navel. By firmly pressing on CV 6 with your fingers for around 30 seconds, you can stimulate bowel movements. Remember to breathe deeply and close your eyes while practicing this technique.

3. Repair Constipation With Aromatherapy

4. Exercise For Constipation

A sedentary lifestyle can contribute to constipation by hindering bowel movements. To address this, it's important to incorporate exercise into your daily routine. However, exercise doesn't necessarily require gym equipment or memberships. Simply engaging in brisk walking for 10 to 15 minutes each day can improve bowel movements and enhance the function of your digestive system. By making exercise a regular part of your routine, you can lead a constipation-free life.

While constipation may seem like a significant issue, as mentioned above, it can be easily cured. In addition to exercise, dietary adjustments are important. It's essential to avoid foods that you're allergic to. If you experience chronic constipation, it's advisable to consult with your doctor for further evaluation and guidance.