apki tabiyat hamari zimmedaari!
"Shit Happens" But what to do if it doesn't?
If you’ve ever found yourself sitting on the toilet, phone in hand, praying for “something to happen” - you’re not alone. Constipation is one of the most common complaints I hear as a general surgeon. Whether you’re a busy professional surviving on coffee and sandwiches or a grandparent who just started new medication, sluggish bowels can make life miserable. The good news? Most cases of chronic constipation can be improved or even fixed with small, consistent changes to your daily routine. Let me share with you five tried-and-tested lifestyle tips I give to my patients (and yes, I practice what I preach!).
Dr. Shashank Shourabh
10/2/20252 min read
One of my patients, a 35-year-old teacher, came in complaining of painful, hard stools. She drank plenty of tea but barely any water. After simply increasing her water intake to 2.5–3 liters a day, she returned a month later grinning — her problem had practically disappeared.
💡 Tip: Aim for enough water so that your urine is light yellow. Carry a water bottle and sip through the day — not just when you feel thirsty.
1. Hydration Is Your Secret Weapon
Fiber is the broom of your gut. Whole grains, fruits, vegetables, and legumes bulk up the stool and make it easier to pass.
A 50-year-old gentleman I treated started adding a bowl of papaya to his breakfast and a handful of soaked raisins before bed. Within a week, his bowel habits were back to normal.
💡 Tip: Target 25–30 grams of fiber daily — but increase gradually to avoid gas and bloating.
2. Eat Your Fiber Like You Mean It
Our intestines love movement — and hate prolonged sitting. I once had a software engineer patient who spent 12+ hours at his desk daily. His gut became as sluggish as his step count! After incorporating 30 minutes of brisk walking post-dinner, his bowel movements became regular within weeks.
💡 Tip: A short walk after meals or even light yoga can stimulate peristalsis (that natural wave-like motion of your intestines
3. Move More, Sit Less
Your colon loves routine. If you constantly ignore the urge to go, you “train” your body to hold stool longer — making constipation worse.
💡 Tip: Sit on the toilet at the same time every morning, ideally after breakfast. Give yourself 10 minutes without rushing. Over time, your body will learn the schedule
4. Train Your Bowel Like a Habit
Some patients don’t realize that painkillers, iron supplements, or even stress can contribute to constipation. I remember a young mother who struggled with constipation for months after her C-section — until we discovered her iron tablets were the culprit.
💡 Tip: Never stop medications on your own, but talk to your doctor. They may suggest alternatives or stool softeners. And don’t underestimate the gut-brain connection — managing stress can help your digestion too.
5. Rethink Medications and Lifestyle Stressors
Constipation isn’t just an inconvenience — it affects your quality of life and, if ignored, can lead to piles, fissures, or even hernias. The good news is that with a few consistent changes — drinking more water, eating fiber, staying active, establishing a routine, and reviewing your medications — most people can enjoy healthy, regular bowel movements without relying on laxatives.
Remember: your gut loves routine and balance. Treat it kindly, and it will treat you kindly back.