Introduction: The Real Problem
Behind Constipation
Constipation is a problem that affects millions of people, yet most don't understand why it happens or how to fix it properly. In this article, I will explain in simple terms what constipation really is, why it occurs, and most importantly, how you can get natural and lasting relief.
The biggest mistake people make is running after quick home remedies. They try something, get temporary relief, and then the problem returns. Some people I know have to take medicines every single day just to go to the bathroom. This is not a solution—it's a dependency.
What Exactly Is Constipation?
First, let's understand what constipation means. Many people don't even know if they have constipation or not.
Here's the simple definition: If you go to the bathroom to pass stool less than three times in a week, you have constipation.
Ideally, the food you eat should leave your body as waste on a daily basis. When this happens regularly, you stay healthy. But when it doesn't happen daily, and you go only three times or fewer per week, that is constipation.
If this problem continues for a long time, it can lead to serious health issues. Do not ignore it.
Why Is Constipation So Dangerous?
Here's something many people don't realize: 85% of our immune system is located in our digestive system.
If you have constipation, it means your digestion is not working properly. This weakens your immune system and increases your risk of many diseases.
Let me give you an example:
Consider two individuals who both have diabetes and identical blood sugar readings. One of them suffers from constipation while the other does not. The one with constipation faces a much higher risk of their blood sugar becoming uncontrolled. The same applies to blood pressure patients—if they have constipation along with high BP, their condition becomes harder to manage. In this way, constipation makes every existing health problem worse.
Similarly, if you have pain-related issues, constipation will increase your pain and make you more sensitive to it.
That is why getting rid of constipation is absolutely necessary.
The Science: What Happens Inside Your Body?
To fix a problem, you must understand it. So let me explain what happens inside your body.
When you eat food, it goes through these steps:
Food enters your stomach.
Your stomach has a powerful acid called HCL. This acid has two important jobs:
It helps digest the food
It kills harmful bacteria and pesticides present in the food
After the stomach, food moves to the small intestine, where nutrients are absorbed.
Then it moves to the large intestine and finally to the rectum.
Near the rectum, salt and water are absorbed from the food.
Your brain gets a signal that it's time to pass stool.
You go to the bathroom, muscles relax, and stool passes out.
This is a natural mechanism created by nature.
What Goes Wrong?
The root of the issue lies in your stomach not producing enough digestive acid. This condition is very common. When the acid is weak:
Food moves slowly from the stomach to the rectum
More water and salt get absorbed from the food
The stool becomes hard and dry
Bacteria in the food don't get killed properly
These bacteria multiply and make the environment more alkaline
This slows down the food even further
The result? Constipation.
The 6 Essential Tips
to Cure Constipation Naturally
Now that you understand why constipation happens, let's look at six practical tips that will help you get rid of it forever.
Tip #1: Strengthen Your Stomach Acid
The first and most important step is to improve your stomach's acidity. Here's how:
A. Drink Lemon Water with Every Meal
Squeeze the juice of half a lemon into one glass of drinking water. Drink this with your meals. If you have throat issues, use lukewarm water instead of cold water.
B. Eat Pickles with Your Meals
Pickles—whether traditional desi pickles or vinegar-based ones like kimchi—are excellent for your stomach. They help boost stomach acid, kill harmful bacteria, and are a great source of prebiotics.
By doing these two things, your stomach acid will improve, and your constipation will gradually get better.
Tip #2: Always Respond to Nature's Call Immediately
This is a very common mistake. Many people feel the urge to go but delay it because:
They are in a meeting
They are driving
They are at a dinner party
They feel embarrassed to go in front of others
Do not do this.
When you delay, the stool sits in your large intestine for longer. More water and salt get absorbed from it. The stool becomes harder and more difficult to pass. The next time, you struggle even more, and constipation becomes a cycle.
The rule is simple: Always respond to nature's call as soon as you feel the urge. Excuse yourself and go to the bathroom immediately. Let those toxins leave your body. If you don't, you are increasing your risk of diseases.
Tip #3: Fix Your Circadian Rhythm (Sleep-Wake Cycle)
Your body has an internal clock—a natural rhythm that controls many functions, including digestion. This clock is set by nature.
Here's how it works:
During the day (when there is light), your body is in a "catabolic state." In this state, it produces energy and converts food into fuel.
In the evening, your body shifts to an "anabolic state." In this state, it focuses on rest, recovery, and digestion.
The problem: When you sleep late and wake up late, your internal clock gets disturbed. Many constipation patients are stuck in the catabolic state. In this state, the water you drink goes to your bladder instead of softening your stool. No matter how much water you drink, it doesn't help—it just becomes urine.
How to Reset Your Internal Clock:
1. Eat Only Twice a Day
Have breakfast and dinner only
Skip lunch
Eat breakfast early in the morning, around Fajr time
Eat dinner before Maghrib (before sunset, while there is still light)
Do not eat anything after dinner
2. Sleep and Wake Up Early
Go to bed early at night
Wake up at Fajr time
Do NOT sleep after Fajr—no napping at all
3. Get Early Morning Sunlight
After Fajr, go out and let the fresh morning sunlight fall on your body
This light helps your body produce natural melatonin
Melatonin resets your internal clock and improves your circadian rhythm
By following this routine, your body will come out of the catabolic state, and your constipation will improve.
Tip #4: Stay Physically Active
A sedentary lifestyle—sitting for long hours—is extremely harmful. In modern terms, "sitting is the new smoking." The side effects of sitting all day are as bad as smoking.
What you should do:
Keep moving throughout the day
Walk regularly—especially after Fajr in the morning and before sleeping at night
Join a gym or do any physical activity
Make sure you sweat
Why this helps: Physical activity moves your tissues and organs. It helps your bowel movements become smoother and more regular. Exercise plays a major role in curing constipation.
Tip #5: Use the Right Bathroom Posture
Your sitting posture in the bathroom affects whether you can pass stool easily or not. Most people sit incorrectly and make their constipation worse.
If you use a Western-style toilet (commode):
Do not sit straight or lean forward—these positions are harmful
Here's what you should do instead: keep a small stool or a similar item beneath your feet, allowing your knees to sit higher than your hips
This creates a natural squatting position
Sit in this position with your knees elevated
Extra tip for better results:
Your left side is where the descending colon is located
Apply gentle pressure on your left side by:
Resting your hand on your left side, or
Resting your hand on your face and lifting your left area slightly
This pressure makes passing stool much easier
And most importantly: Do NOT use your mobile phone in the bathroom. Sit mindfully for a few minutes. People waste half an hour on their phones, which is very harmful.
Tip #6: Add Natural Fiber to Your Diet
Fiber is essential for good digestion. But remember: natural fiber is good, artificial fiber is harmful.
Many people take fiber syrups or fiber supplements from the pharmacy. These are not good for you. Instead, get fiber from natural sources.
Where to Get Natural Fiber:
Vegetables: Eat a plate of salad with every meal. Any vegetable you like. Eat the salad first, then eat your meal.
Fruits: Eat fruit once a day. You don't need expensive fruits—even a simple fruit like guava is excellent. One single fruit is enough.
Fiber helps in two ways:
It softens your stool
It makes digestion easier
Make sure you include natural fiber in your daily diet.
Important: What to Do for Immediate Relief
These six tips are based on changing your lifestyle. They will fix your problem permanently, but they take time to show results.
If you have chronic constipation and need immediate relief, here's what you should do:
Do NOT take allopathic (chemical) laxatives. They have side effects.
Instead, use herbal medicines. Herbal options have very minimal or no side effects.
Visit any herbal store and ask for medicine for constipation.
Take this medicine to clear the waste that is currently stuck in your body.
Once the toxins are out, then follow the six lifestyle tips to ensure the problem does not return.
Conclusion: Take Constipation Seriously
Constipation is not a small problem. It is called "Mother of diseases". It can cause many diseases. If you stop it at the start, you can prevent many health issues from developing.
