{"id":177815,"date":"2026-04-23T16:29:23","date_gmt":"2026-04-23T10:59:23","guid":{"rendered":"https:\/\/www.1mg.com\/articles\/?p=177815"},"modified":"2026-05-06T12:01:40","modified_gmt":"2026-05-06T06:31:40","slug":"doctor-recommended-exercises-and-foods-to-deal-with-constipation-in-summer","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/doctor-recommended-exercises-and-foods-to-deal-with-constipation-in-summer\/","title":{"rendered":"Doctor-recommended Exercises and Foods to Deal with Constipation in Summer\u00a0"},"content":{"rendered":"

\"Title="Doctor-recommended\"<\/p>\n

Summer can quietly mess with your digestion. You sweat more, drink less water than you think, skip meals, or rely on cold drinks and junk food. All this slows your gut. Then comes that uncomfortable feeling\u2026 hard stools, bloating, and the constant urge that doesn\u2019t quite happen. If you\u2019ve been dealing with constipation in summer, you\u2019re not alone. The good news is, your body usually just needs a few simple changes. The right foods and a bit of movement can make a big difference.<\/span><\/p>\n

According to Dr. Sarthak Chakravarty, Medical Specialist at Tata 1mg, Gurugram, <\/i><\/b>many people reach for over-the-counter churans or stimulant laxatives the moment they feel bloated. While they may give quick relief, regular use can make your gut dependent and slower over time.<\/span><\/p>\n

He explains that in the heat of North India, what feels like chronic constipation is often just dehydration of the colon. Before trying any laxative, a simple change can help. Increase your water intake and eat a bowl of papaya daily for three days. In many cases, this alone helps your system reset.<\/span><\/p>\n

Let\u2019s talk about what doctors usually suggest. Nothing fancy. Just practical things you can actually follow.<\/span><\/p>\n

Take a quick self-assessment to understand your gut health better.<\/a><\/strong><\/p>\n

Understanding Why Constipation Worsens in Summer<\/b><\/h3>\n

Your body loses more water through sweat. If you don\u2019t replace it, your colon absorbs extra water from waste. That makes stools dry and hard. You may also feel less hungry in heat and eat less fiber. Less food means less bulk to push things forward. Add low activity and irregular routine, and your gut slows down even more.<\/span><\/p>\n

The goal is simple. Keep your body hydrated. Add fiber. Move your body daily.<\/span><\/p>\n

Doctor-Recommended Exercises to Get Your Bowels Moving<\/b><\/h3>\n

\"Walking<\/p>\n

Walking After Meals<\/b><\/h3>\n

This sounds basic, but it works. A 10 to 15-minute walk after meals can stimulate digestion. It helps your intestines contract and move waste along. You don\u2019t need a gym. Just step out after lunch or dinner. Even a slow walk helps.<\/span><\/p>\n

Knee to Chest Stretch<\/b><\/h3>\n

Lie on your back. Pull your knees toward your chest and hold for 20\u201330 seconds. This puts gentle pressure on your abdomen and supports bowel movement. It also eases gas and bloating.<\/span><\/p>\n

Squat Position Practice<\/b><\/h3>\n

Your body is designed to pass stools in a squatting position. Sitting on a western toilet changes that angle. Try placing a small stool under your feet while using the toilet. This simple adjustment can make passing stool easier and more complete.<\/span><\/p>\n

Yoga Poses that Support Digestion<\/b><\/h3>\n

You don\u2019t need a long session. Just a few poses can help:<\/span><\/p>\n

\"Yoga<\/p>\n

Pavanamuktasana (wind-relieving pose)<\/b>
\n<\/b>This one is often suggested for gas and constipation. It puts pressure on your abdomen and supports movement in the intestines.<\/span><\/p>\n

Malasana (deep squat)<\/b>
\n<\/b>This mimics the natural position for bowel movement. It opens up your pelvic area and reduces strain.<\/span><\/p>\n

Bhujangasana (cobra pose)<\/b>
\n<\/b>It gently stretches your abdomen and stimulates digestive organs.<\/span><\/p>\n

Try doing these in the morning or evening. Even 10 minutes is enough.<\/span><\/p>\n

Core strengthening<\/b>
\n<\/b>Strong abdominal muscles support bowel movement. Simple exercises like leg raises or light planks can help. Don\u2019t overdo it in summer heat. Keep it light and consistent.<\/span><\/p>\n

Deep breathing<\/b>
\n<\/b>Slow breathing relaxes your body and reduces stress. Stress can slow digestion. Sit comfortably. Inhale deeply through your nose, exhale slowly. Do this for a few minutes daily.<\/span><\/p>\n

Doctor-recommended Foods to Relieve Constipation in the Summer<\/b><\/h3>\n

\"Warm<\/p>\n

Start your day with warm water<\/b>
\n<\/b>It may sound old school, but it works. Warm water in the morning helps kickstart your digestive system. You can add a few drops of lemon if you like.<\/span><\/p>\n

Eat water-rich fruits<\/b>
\n<\/span>Summer gives you the best options. These hydrate you and add fiber.<\/span><\/p>\n