The Simple Method That Helped Me Overcome Chronic Constipation – And Why I’m Happier Than Ever
Constipation. It sounds like a minor issue, but for anyone who has struggled with it for years, it’s more than just discomfort—it’s a constant source of stress, pain, and frustration.
As someone who works as an economist in an office, I spend nearly the entire day sitting at a desk. This sedentary lifestyle, combined with my lifelong tendency toward sluggish digestion, created the perfect storm: chronic constipation that got worse with time.
I knew one thing for sure—laxatives were not the answer. They can provide temporary relief, but using them continuously can damage your digestive system and even make constipation worse. That’s why I was thrilled when I discovered a combination of simple exercises and natural remedies that completely transformed my life.
Today, I want to share these methods with you because constipation has become an everyday problem for millions of people worldwide. Modern lifestyles—lack of movement, processed food, stress—are fueling this epidemic. Fortunately, there are natural, effective solutions that work.
Why Does Constipation Happen?
Before we dive into the remedies, let’s understand the causes. Constipation occurs when bowel movements become infrequent or difficult. The most common triggers include:
Sedentary lifestyle – sitting all day slows down intestinal motility
Low fiber intake – processed foods lack the fiber that keeps the gut moving
Dehydration – insufficient water makes stools hard and difficult to pass
Stress and irregular schedules – emotional stress and late meals disrupt digestion
Overuse of laxatives – ironically, relying on them can weaken bowel function
The good news? Constipation is preventable and reversible with the right approach.
Step One: Morning Exercises to Wake Up Your Intestines
Movement is medicine—especially for your digestive tract. The first step to fighting constipation is to activate the abdominal muscles and improve blood flow to the intestines. Here’s the exact routine I used every morning before even getting out of bed:
1. Sit-Up Without Hands
Lie on your back in bed
Raise your upper body and sit up without using your hands for support
Repeat 20–30 times
This strengthens the core and stimulates peristalsis (the natural wave-like movement of the intestines).
2. Standing Squats
After getting up, stand with feet shoulder-width apart
Place your hands on your hips
Perform 30 squats, going as low as is comfortable
Squats work the pelvic and abdominal muscles, which play a key role in bowel function.
Tip: Start slowly if you’re out of shape—do 10 squats and build up gradually.
Step Two: Fiber and Hydration – Nature’s Cleansers
If you want to end constipation for good, your diet must change. Fiber acts like a broom inside your intestines—it adds bulk, absorbs water, and helps move waste along.
One of the most effective fiber-rich remedies I’ve tried is wheat bran with milk.
Recipe for Wheat Bran Breakfast
Take 2 tablespoons of wheat bran
Pour 1 cup of hot milk over it
Cover and let it sit for 30–40 minutes until it becomes soft and porridge-like
Eat it every morning on an empty stomach for one month
This simple dish works like magic. Wheat bran is insoluble fiber, which means it stays intact as it moves through your gut, gently stimulating bowel movement.
Step Three: Herbal Support for Digestion
Nature offers some incredible herbs for relieving constipation and supporting liver and gallbladder function (which also affects digestion).
1. Dandelion Root Decoction
Dandelion is not just a weed—it’s a powerhouse for digestion and liver health.
How to prepare:
Take 2 tablespoons of dandelion root
Pour 1 liter of water
Boil for 20 minutes
Strain and cool slightly
How to use:
Drink ½ cup 3–4 times a day, before meals.
Dandelion stimulates bile production, which aids in fat digestion and bowel movement.
2. Fresh Juice Combination
Raw juices provide enzymes and nutrients that cleanse the digestive system and improve gut motility. My favorite blend is:
Carrot juice (50%)
Spinach juice
Beet juice
Mix these in equal parts so that half the glass is carrot juice and the other half is a combination of spinach and beet juice.
Drink:
1 glass, 2–3 times a day, at least 1 hour before meals
Always prepare fresh juice, never store it for long
Carrot nourishes, spinach provides magnesium for muscle relaxation, and beetroot acts as a natural mild laxative.
Why This Approach Works
This method doesn’t rely on quick fixes like laxatives. Instead, it addresses the root causes of constipation:
✔ Exercise activates the abdominal muscles and improves circulation.
✔ Fiber and fluids keep the stool soft and easy to pass.
✔ Herbal teas and juices detoxify the body and regulate digestion naturally.
After a few weeks, my digestion became regular and effortless. No pain, no bloating, no dependence on pills.
Other Helpful Tips for Beating Constipation
Drink plenty of water – aim for at least 2 liters a day
Eat whole foods – fruits, vegetables, legumes, and whole grains
Avoid processed and fried foods – they slow down digestion
Establish a routine – go to the bathroom at the same time each day
Manage stress – meditation, breathing exercises, or a short walk can help
When to See a Doctor
Constipation is usually harmless, but sometimes it can signal a more serious condition. Seek medical help if you have:
Severe abdominal pain
Blood in the stool
Unexplained weight loss
Constipation lasting more than two weeks despite lifestyle changes
Final Thoughts
Constipation may be common, but it doesn’t have to control your life. With a little movement, the right diet, and natural remedies, you can restore balance to your digestive system—just like I did.
Today, I feel lighter, healthier, and yes—happier. If you’re struggling, give these methods a try. Your body will thank you.
