Constipation Relief Tips: Sitting in the toilet for hours but not getting a bowel movement, these home remedies will help in just 2 minutes.:

News Topical, Digital Desk : Natural Remedies for Constipation: People often spend hours sitting on the toilet, but their bowels don't clear. They even take a lot of medicine for this, but the problem persists. Do you also often suffer from constipation? Gastroenterologist Dr. Saurabh Sethi, trained at institutions like AIIMS, Harvard, and Stanford, shared four easy and effective ways to relieve constipation in an Instagram post on September 19. He wrote, "Small daily changes in your diet can significantly improve your intestinal health and keep your stomach regular."

What did the expert say?

In his video, he first advised changing your sitting position on the toilet. He said that while sitting on the toilet seat, one should place a small stool under the feet and raise the knees above the hips. This straightens the anorectal angle and makes bowel movements easier. His second advice was to drink more water. He said that one should try to drink at least eight glasses of water daily, as this keeps the stool soft and easy to pass.

Exercise improves habits

In his third tip, he advocated increasing regular exercise activity. According to him, daily walking or light exercise helps food move through the large intestine, reducing constipation. Finally, he clearly advised that if all these dietary and lifestyle measures fail, then only resort to laxatives. These medications facilitate bowel cleansing, but they should only be used as a last resort.

massage options

Many experts recommend that if you suffer from chronic constipation, a gentle massage of the lower abdomen can provide relief. Gently massaging the lower abdomen increases bowel movement and helps move stool. If you can, slightly lift your knees toward your chest and hold this position for 1 to 2 minutes. This posture loosens tightness around the abdomen, reducing pressure and making bowel movements easier.

Avoid these things in case of constipation

Certain foods can worsen constipation. If you're having trouble emptying your bowels, it's best to avoid them.

Highly processed foods, such as
packaged snacks, fried foods, or fast food, are low in fiber. These slow down bowel movements and can increase constipation.

Sitting
for long periods of time slows digestion and reduces bowel movements. It's helpful to take a short walk, stand up, or do some light stretching.

Holding back stool even when you feel the need
can often complicate constipation. Try to go to the bathroom as soon as you feel the urge.

Certain medications or supplements
can worsen constipation. Consult your doctor and make changes to your medication if needed.