Constipation can be an uncomfortable and frustrating condition that affects people of all ages. It occurs when bowel movements become infrequent or difficult to pass, often resulting in discomfort and bloating. While occasional constipation is common and usually not a cause for concern, chronic constipation can be more problematic. Instead of relying on over-the-counter medications, consider trying these three simple yet effective tips for quick relief from constipation.

Jaggery and ghee after lunch:
For a post-lunch digestive boost, combine equal portions of powdered jaggery and ghee. Jaggery is rich in iron, while ghee provides essential fats. This powerful duo promotes smoother digestion, enhances nutrient absorption, and aids in the efficient elimination of toxins from the body. Incorporating this simple ritual into your daily routine can work wonders for your digestive health.

Any melon for an evening snack:
Dehydration often contributes to constipation. Melons, with their high water content, are the perfect remedy. They not only hydrate your body but also provide essential nutrients and help restore your electrolyte balance. Enjoy a refreshing serving of melon as an evening snack around 3-4 PM. If melons aren't in season, a ripe banana is a suitable alternative to keep your hydration levels in check.

Sesame seeds at dinner:
Enhance your dinner with the inclusion of sesame seeds. These tiny powerhouses are packed with fibre, vitamin E, and essential fatty acids, all of which facilitate the digestive process. To incorporate them into your meal, simply add a teaspoon of sesame seeds to your dough when making roti. Whether you opt for jawar roti, ragi roti, or whole wheat roti, this small addition can go a long way in relieving constipation and promoting overall gut health.

Physical activity can be a game-changer when it comes to relieving constipation. Exercise stimulates the muscles in your digestive tract, promoting the natural movement of stool through the intestines. Even a moderate amount of daily physical activity, such as a brisk walk or light yoga, can help prevent and alleviate constipation. Incorporate regular exercise into your routine, and try to maintain a consistent schedule. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Remember that any form of movement, from dancing to gardening, can contribute to improved digestion.

Additional Tips:
• Don't ignore the urge to have a bowel movement. When you feel the need to go, make time to do so.

• Avoid holding your breath or straining during bowel movements, as this can make constipation worse.

• Limit the consumption of processed foods, which are often low in fiber and high in sugar and unhealthy fats.

• Consider incorporating probiotics into your diet to promote healthy gut flora.

• If constipation persists despite trying these remedies, or if you experience severe pain, blood in your stool, or other concerning symptoms, consult a healthcare professional for further evaluation.

Constipation is a common issue that can disrupt your daily life, but it's often manageable with simple lifestyle changes. By increasing your fiber intake, staying well-hydrated, and incorporating regular exercise into your routine, you can promote healthy digestion and find quick relief from constipation. Remember that consistency in these habits is key to maintaining regular bowel movements and preventing future bouts of constipation. If problems persist, don't hesitate to seek medical advice for a more comprehensive evaluation and treatment plan.