Constipation is a common digestive problem that affects people of all ages, but women are more likely to experience constipation than men. It can cause discomfort, bloating, and pain, making it hard to go about your day-to-day activities.

If you’re experiencing constipation, here are eight natural ways for women to get relief:.

1. Increase Your Fiber Intake

Fiber is essential for maintaining regular bowel movements. It adds bulk to your stool, making it easier to pass. Women should aim to consume at least 25 grams of fiber per day to prevent constipation.

You can increase your fiber intake by eating more fruits, vegetables, beans, and whole grains. If you’re not used to eating a lot of fiber, increase your intake slowly to avoid bloating and gas.

2. Drink More Water

Dehydration can cause constipation, so it’s important to drink enough water throughout the day. Women should aim to drink about 2.7 liters of water per day to prevent constipation.

If you don’t like drinking plain water, try adding some lemon or cucumber slices for flavor. You can also drink herbal tea or eat high-water-content fruits like watermelon and cantaloupe.

3. Exercise Regularly

Regular exercise can help keep your digestive system working properly. It stimulates the muscles in your intestines, helping to move waste through your system. Women should aim for at least 30 minutes of moderate exercise per day to prevent constipation.

You don’t have to do a strenuous workout to get the benefits of exercise. Walking, yoga, and cycling are all great options that can help keep your bowels moving.

4. Try Probiotics

Probiotics are live bacteria that can help promote good gut health. They can help regulate your digestive system, preventing constipation. Women can consume probiotics through natural sources like yogurt, kefir, and sauerkraut.

If you don’t like these foods or want to try a supplement, make sure to talk to your doctor first. They can recommend the best probiotic for your needs.

5. Take Your Time When Going to the Bathroom

Rushing to the bathroom and not taking your time can contribute to constipation. Give yourself enough time to relax and let your body do its thing. Try to use the bathroom at the same time every day to establish a routine.

It’s also important to make sure your posture is correct. Sit with your feet on a stool and lean forward slightly to make bowel movements easier.

6. Massage Your Stomach

Gentle stomach massage can help stimulate your digestive system, encouraging bowel movements. Massage your stomach in a clockwise direction, starting at your lower right side and moving up and across to your lower left side.

You can do this sitting or lying down, and it only takes a few minutes. You can also use a warm towel or heating pad to help relax your muscles.

7. Use Natural Laxatives

If natural methods aren’t working, you may want to try a natural laxative. These can help soften your stool and make it easier to pass. Women can try natural laxatives like prunes, aloe vera juice, and psyllium husk.

It’s important to remember that while these are natural, they can still have side effects. Talk to your doctor before using any natural laxative.

8. Reduce Stress

Stress can have a negative impact on your digestive system, contributing to constipation. Women should try to reduce their stress levels through relaxation techniques like meditation, deep breathing, and yoga.

You can also try to identify the cause of your stress and make changes to your life to reduce it. This can include cutting out toxic relationships or simplifying your schedule.