While we often brush off the topic of constipation, it can be quite discomforting to many. Constipation is often accompanied by gas and abdominal pain and can affect people of all age groups and genders. It is often caused by dehydration, lack of physical activity, stress and sometimes even in a change of environment. In this article, we are going to discuss some early-morning activities that can help relieve constipation effectively.  

1. Stay Hydrated

A dehydrated body is one of the primary factors that lead to constipation. If you feel constipated then drinking water after waking up in the morning can help soften the stool and ease the motion. Also, you must replace sugary drinks such as carbonated beverages, and soda with water & fresh juices to prevent indigestion.

2. Have A Workout Regime

People who tend to spend a lot of time seated are more likely to get constipated. Introducing a workout session to your daily routine would improve your bowel movements and digestion. Try going on walks, jogs, or cycling every morning and reap the benefits.

3. Try Abdominal Massage

Research reveals abdominal massage can help reduce stool transit time in individuals who are experiencing chronic constipation. If you experience an upset stomach in the morning, try applying moderate pressure on your abdomen by massaging it in a clockwise direction. Doing this colonic massage in the morning will help you move your bowels and relieve constipation.

4. Consume Probiotics And Prebiotics

Probiotics are live, beneficial bacteria that occur naturally in your stomach. People suffering from chronic constipation often have an imbalance of healthy bacteria in the gut, which can be improved by increased consumption of probiotics. Some of the commonly consumed probiotic foods include yoghurt, kimchi, and sauerkraut. 

On the other hand, prebiotics are indigestible fibres that improve gut health by balancing the number of good bacteria. Consuming a prebiotic-rich breakfast can also help increase the frequency of bowel movements. Some of the prebiotic foods include leeks, bananas, chickpeas, and chicory.

5. Try Magnesium Citrate

Magnesium citrate is a popular over-the-counter available osmotic laxative. An early morning practice of consuming magnesium citrate supplements before breakfast can help relieve constipation. Furthermore, doctors also prescribe magnesium citrate before any gastrointestinal procedure to clear out the bowel. It is advisable to consult a doctor before taking any supplement as an overdose may lead to serious consequences. 

Though most cases of constipation can be managed with lifestyle changes, constipation can also be a sign of an underlying issue which may require medical attention. Hence, if you do not notice any improvement in your condition even after adopting the above measures, you should consider visiting a doctor. If you still have any questions,

Consult Apollo's Expert Gastroenterologist

Medically reviewed by Dr Sonia Bhatt.