Natural Ways to Relieve Mild Constipation Without Medication

When dealing with mild constipation, it is generally not recommended to immediately turn to medication, as most medicines come with potential side effects. Instead, making simple lifestyle and dietary changes can significantly improve bowel regularity and overall digestive health. Here are some effective strategies:

Establish a consistent sleep schedule
Going to bed before 11 p.m. and waking up between 7 and 8 a.m. aligns with natural human rhythms and supports better digestion. Upon waking, drinking a glass of warm water can help stimulate bowel movement and kickstart your metabolism.

Increase fiber intake through diet
Consuming more fruits, vegetables, and whole grains boosts dietary fiber, which adds bulk to the stool and promotes smoother digestion. Additionally, drinking 1 to 2 liters of water daily helps maintain hydration and supports the fiber's effectiveness in the digestive tract.

Stay physically active
Many people today lead sedentary lives due to office work and reduced physical activity. Aim for at least 10,000 steps per day, or incorporate enjoyable exercises like swimming, playing sports, or practicing tai chi. Regular movement encourages healthy intestinal function and can reduce constipation symptoms.

By adopting these natural approaches, you can often manage and prevent mild constipation without relying on drugs.