Let us be honest for one moment, who among us has never suffered from constipation or diarrhea or other bowel movement issues? Constipation is a symptom anyone can encounter in daily life. Constipation is a difficult passage of stools that persists for 2-3 weeks or longer. You have to push extremely hard and go to the bathroom for a long time or many days to go once. Constipation often can be a warning sign of colon disease, hypothyroidism, hypercalcemia, lead poisoning, weakness, etc.
Our modern lifestyle makes this phenomenon more acute. Some of the most common reasons for constipation are junk food, alcohol, beer, smoking, and overeating. Most people who experience constipation feel bloated and upset with their inability to pee easily. Ayurveda treatments offer some remedies to relieve constipation and help keep bowel movements smooth and uninterrupted. However, that does not mean that you neglect hygienic, safe eating and exercise regularly,
Drink Warm Water or Herbal Tea
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3/4 of your body is water. Sufficient hydration of the body is essential when constipated. Because the fluid helps to lubricate the intestines, soften the stools, making it easier for the stools to be ejected. Not only provides more body fluids, but the tea's warmth also stimulates the digestive system, helping reduce the symptoms of the disease.
If you know how to choose and drink the right type of tea, your constipation will quickly improve. Peppermint, Senna tea, Licorice root tea, Chamomile tea has laxative and analgesic effects for people with constipation. However, tea will not work for cases of chronic constipation or severe constipation. Therefore, in these cases, it is advisable to seek medical attention and be treated early.
Eat Plenty Of Fruit
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Adding fiber to a meal is an essential treatment for constipation. The fact that you eat a lot of fiber will help bowel movements work better. However, overeating is not good because it will cause flatulence, so split up the fiber at each meal to ease bowel movements. These fruits contain lots of fiber suitable for constipation safely as follows:
· Banana: Bananas are considered the most popular "remedy" for constipation. Because of its fiber component, bananas' laxative properties make it easy to overcome the problem of defecation. Just eat one banana after a meal to help support the digestive system.
· Avocado: Avocados are very high-fiber food. Eating one avocado / 1 day to be both healthy and beautiful and useful for constipation treatment. Besides, avocados also contain many nutrients that are good for your health. You need to add butter with salad during the meal, or use butter to make smooth and enjoy it.
· Apple: Apples contain both soluble and inexplicable fiber, and eating apples every day is a safe way to treat constipation. Apples are excellent laxative for the digestive system
· Kiwi: Each kiwi has about 2.5 g of fiber and contains many vitamins and minerals like vitamin K, vitamin C, and vitamin E, potassium, and folate. Its high fiber and water content make it an excellent fruit that helps relieve constipation quickly
· Pear: Pears contains many nutrients like vitamin C, potassium, folic, and lots of fiber. Like bananas, pears have a laxative effect, which can effectively help the digestive system and relieve constipation.
Drink Juice
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If you don't like eating fruit, drinking juice is an appropriate choice for you. You can just put those fruit in a blender and mix with little sugar, milk, and ice. Tada, healthy, fresh fruit juice is served for you.
Meditation
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Common causes of constipation are flatulence and stomach problems. An unhealthy lifestyle, low intake of vegetables, and prolonged stress can stiffen our waste and accumulate in the colon. Meditation can help you relieve stress and can thus reduce your constipation.
Practice Pranayama & Yoga Everyday
Source: https://www.webmd.com/fitness-exercise/ss/slideshow-yoga-pose-basics
Like meditation, Pranayama supports balance in the nervous system and starts to unwind the chronic stress cycle that causes imbalances in the digestive tract. Pranayama helps your body rebuild the structures and absorb cosmic energy into the body. Practicing Pranayama enables you to relax patterns of stress that can reduce constipation.
Yoga is another therapy that can help reduce stress, strengthen the digestive system. Through the twisted and folded poses of Yoga, the digestive system's organs will be massaged from the outside. It helps enhance blood circulation, stimulate peristalsis, support detoxification, and makes the bowel movement easier.
Sitting in the right posture
If sitting in the toilet, the best posture to defecate is to use a small stool under the feet so that the abdomen and thighs form an angle of 45 degrees. According to Jacqueline, a gastroenterology professor at Harvard University, this posture helps straighten the intestinal tract, making bowel movements easy and limiting constipation.
Allow Adequate Time Between Meals
The digestive and metabolic function works best when the stomach completely digests one meal before starting at another meal. Usually, you should take 3 and 4 hours between meals, although this period may vary based on your meals and personal preferences. If you feel hungry after 3 or 4 hours, it is a good sign that your digestive system is working normally.
Eat Appropriate Quantities of Food
In Western countries, especially in the US, we are used to eating substantial meals with lots of food. Ayurveda encourages you should eat with a small amount of food for each meal. You can fill in your stomach with warm water to pretend that your stomach is full so that you can eat less without being hungry. The best advice is that you should never eat to the entire stomach.
Try avoiding dairy
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In some cases, the human body does not tolerate cow's milk protein and milk sugar, which can lead to constipation. If you think you have constipation due to your intolerance to milk, you can temporarily remove it from your diet to see if it improves your symptoms.
Work cited:
"An Ayurvedic Approach to Constipation Relief." Banyan Botanicals, www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/cleansing/an-ayurvedic-guide-to-healthy-elimination/an-ayurvedic-approach-to-constipation-relief/.
"An Ayurvedic Guide to Healthy Elimination." Agni - An Ayurvedic Guide to Healthy Elimination | Banyan Botanicals, www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/cleansing/an-ayurvedic-guide-to-healthy-elimination/.
Mandl, Elise. "The 17 Best Foods to Relieve Constipation." Healthline, Healthline Media, www.healthline.com/nutrition/best-foods-for-constipation.
"Yoga for Constipation: 8 Poses for Quick Relief." Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/327086.
"13 Home Remedies to Relieve Constipation Naturally." Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/318694.
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