Constipation | Natural Remedies, Prevention | Holisticishita

Generally speaking, constipation is defined as having less than three bowel motions per week. Even if it happens frequently, some people have chronic constipation which makes it difficult for them to carry out their everyday activities.

Having a bowel movement every morning is one of the best things you can do to enhance your health, according to Ayurveda. Having a bowel movement each morning has a significant impact on both your physical and mental health, as well as how you feel the rest of the day.

Symptoms

The core definition of constipation varies from person to person. For some, a bowel movement every other day is absolutely fine whereas for some one day without a bowel movement is a sure sign of constipation. However, there are some symptoms that can be noted if there is a constipation

• Strain during a bowel movement. Stools are difficult to eliminate
• Unable to have a bowel movement
• Sensing or feeling that bowel movement was incomplete
• A sense of being blocked up
• The stool is dry hard and palette like

Causes of Constipation

Causes of constipation depend on the physical and mental health condition of a person. In general certain factors aggravates the condition.

• Deficiency of fiber in the diet (lack of fruits, vegetables)
• Sudden change in lifestyle and eating habits
• Holding on to the stool when you need to pass it out.
• Side effects of certain medications
• Lack of enough fluid in the body
• Mental disturbances like anxiety and stress

According to Ayurveda, When the cold and dry characteristics of Vata interfere with the colon, constipation happens. Adding warmth, lubrication, and hydration to the digestive system and elimination system of our body can counter these effects of Vata.

Treatment of Constipation

For adding warmth to the digestive and elimination system it is recommended to have foods that increase the heat component of the body. It includes Ginger,Clove, Black pepper to name some. Use little quantities as spices in your food and it should work. Another helpful thing is to have lukewarm water or fluids like green tea, herbal tea, etc. The liquids should be lukewarm, not hot. Hot drinks can damage the muscles of the esophagus in long run.

Lubrication is best provided by pure fats as olive oil, clarified butter, coconut oil, or any other oil that is organically derived and not factory-made. These oils help in the assimilation of many vitamins and minerals to the body. Factory-made oils generally lose all their quality and goodness in the process of manufacture and in turn cause inflammation and bloating. So better to avoid it. In case it is difficult to get organic oils, use fresh nuts like peanuts, sesame seeds, almonds, and walnuts. Coconut is also a great source of healthy fat.

When we talk about hydration, consider consuming lots of fresh fruits and vegetables. They have lots of water in them and it helps in hydrating the body and providing the fibers that we need for good bowel movement. Resorting to water and liquids only will result in a lot f urination which in turn will cause mineral loss from the body. Whereas getting hydration through fruits and vegetables will help in a better way.

Preventing Constipation

To prevent constipation, lifestyle and dietary changes can help a lot. 

• Get enough rest at night. 
• Don’t nap in the afternoon. 
• Except before night, drink plenty of water throughout the day. 
• Eat foods high in fiber. 
• Get some exercise every day, or at the very least do some simple yoga positions with mild movements. 
• To increase your metabolism, sip ginger tea. Include herbs and spices in your meals. For instance, cumin, turmeric, and garlic.
•  Avoid consuming hot foods and cold liquids together. 
• Fresh fruits and nuts should take the place of chemical and artificial munchies.

Natural Remedies For Constipation

Some remedies to regularise bowel movements are available naturally. You can try them out at your convenience and see what works best for you.

• Coconut oil: Having 1-2 tea spoons of coconut oil is very effective. It soothes the intestine and helps in smooth elimination. Pure coconut oil can be consumed raw. No need to cook it or heat it. Drizzle it over your food or you can just consume it as it is.
• Figs: Very high in fiber content. Soak it in warm water and then consume. It is very high it fiber and hence improves digestion and helps in elimination.
• Liquorice root: This is available in powder form. Consume this with lukewarm water. It treats constipation and keeps the digestive system in good condition.
• Ghee: Clarified butter is very effective in treating constipation. You can drizzle it over your food. In case of severe constipation. Take 200 ml of lukewarm water and add 1 Tablespoon of ghee to it. Drink this first thing in the morning and it should work well.
• Ginger: Ginger is a very common household spice with magical properties. You can make a decoction by boiling it in water and steep for 10 mins. Add 1 tsp of honey and drink this. You should feel better with a couple of uses.
• Raisins and Prunes: Very high in fiber and known for their laxative properties. Soak a handful of raisins in water overnight. Eat this raisin in the morning. Prunes can be consumed as it is.

Healthy Elimination

Healthy elimination happens one to two times each day, according to Ayurveda. The first bowel movement of the day should ideally happen shortly after waking up, ideally before sunrise. Later in the day, if there is a second bowel movement, it frequently happens after a meal, in the afternoon or evening.

The balanced stool is generally:

• Well formed
• Retain their shape after elimination
• Light brown-yellow in color
• Floaty or lightweight
• Slightly oily
• Non-sticky, It does not stick to the toilet bowl and you can clean yourself easily too.
• Has a very mild odor

The Inside-Out  Story

Before coming to any conclusion, it is worth analyzing the type of disorder that you may have. Simple Changes in lifestyle and dietary habits can give you relief.

This categorization is based on Ayurveda. Based on your elimination type you can find out what is the root cause of your problem and then can get that pacified.