Ayurvedic medicine offers a holistic approach to managing constipation, focusing on restoring balance within the body rather than merely alleviating symptoms. Incorporating dietary adjustments, herbal remedies, and lifestyle modifications, Ayurvedic treatments aim to address the root causes of constipation, such as poor digestion, imbalanced doshas (energies), and sluggish metabolism. Herbal supplements like triphala, a blend of three fruits, are commonly used to promote bowel regularity and relieve constipation gently. Additionally, Ayurvedic practitioners may recommend specific dietary guidelines tailored to an individual’s constitution (dosha), emphasizing the consumption of fiber-rich foods, warm beverages, and digestive spices like ginger and cumin. Lifestyle recommendations often include practicing yoga, meditation, and abdominal massage to stimulate digestion and encourage bowel movements naturally. By embracing these holistic approaches, Ayurvedic medicine provides comprehensive support for managing constipation while promoting overall well-being and digestive health.
Constipation is a big problem nowadays. One person in almost every house has it. The main reasons are bad eating habits and changes in how we live. Our modern lifestyle is mostly to blame. Eating too much junk food, drinking alcohol, not eating enough foods with fiber, and not drinking enough water can all cause constipation.
Constipation makes your stomach feel swollen and uncomfortable. It’s hard to go to the bathroom. Even if it’s not too bad, constipation can be a serious issue. Not going to the bathroom properly for just one day can make you feel really bad and sometimes even hurt. Eating healthy and exercising regularly can help you go to the bathroom regularly.
Constipation can lead to serious diseases. In Ayurveda, an ancient Indian medical system, it’s believed that if your stomach is healthy, you won’t get sick. So it’s really important to keep your stomach healthy. If you don’t treat constipation in time, it can cause diseases like Piles. It can also cause acne, acid reflux, mouth ulcers, trouble sleeping, and heartburn. Ayurvedic treatment for constipation works on the body from the inside and helps to get rid of toxins. Home remedies for constipation can also work well, but it’s always best to talk to a doctor first.
In Ayurveda, constipation is called Vibandha. It happens when you don’t eat regularly or when you don’t go to the bathroom regularly. Sometimes, feeling stressed can also cause it. In Ayurveda, they believe that Vata is the main reason for constipation. Symptoms of constipation include feeling pain in your lower stomach, having little or painful poops, having dry poop, and feeling headaches or lower back pain.
What is constipation?
Constipation occurs when someone has difficulty passing stool regularly. It’s recognized by infrequent bowel movements, producing hard and dry stool, typically less than three times a week. Normal bowel movement frequency varies among individuals; some may go three times a day, while others three times a week. This condition can cause discomfort and bloating. It may result from various factors like a lack of fiber or water intake, inadequate physical activity, certain medications, or medical conditions like irritable bowel syndrome or hypothyroidism. Managing constipation often involves dietary changes, increased hydration, exercise, and, if needed, medications or medical interventions.
Symptoms of Constipation
Constipation signs could include:
1. Less than three poops a week.
2. Hard, dry, or lumpy poop.
3. Feeling like you need to push hard or feel uncomfortable when pooping.
4. Feeling like you didn’t fully empty your bowels after pooping.
5. Feeling like something’s blocking your bottom.
6. Sometimes needing help to pass poop.
Chronic constipation means having two or more of these signs regularly for three months or longer.
Cause of Constipation
Constipation happens when your body absorbs too much water from food as it passes through your large intestine. This makes your stool hard and dry. Normally, your colon muscles push stool towards your rectum, where most of the water gets absorbed, making the stool solid.
When the colon’s muscles are slow or weak, stool moves too slowly, and too much water gets absorbed. Common causes of constipation include:
1. Taking certain medications
2. Not exercising enough
3. Not drinking enough liquids
4. Not eating enough fiber
5. Having irritable bowel syndrome
6. Ignoring the urge to go to the bathroom
7. Changes in lifestyle, like traveling, being pregnant, or getting older
8. Problems with how your intestines work
9. Overusing laxatives
Ayurvedic Prospective of Constipation
In Ayurveda, constipation happens when there’s a problem with three different energies in the body called doshas. Everyone has these doshas, but usually, one is more dominant and influences their body and health.
The three doshas are:
1. Vata: This one controls movement, space, and air.
2. Pitta: It manages metabolism, fire, and water.
3. Kapha: It directs body structure, earth, and water.
These doshas work together to keep the body working well. But if they get out of balance, it can lead to sickness or health problems.
Ayurveda says that constipation usually comes from an imbalance in the vata dosha, which mostly affects the colon.
How Ayurvedic Medicines Help with Constipation:
1. Laxative Herbs:
2. Ayurvedic medicines often have herbs like Haritaki, Senna, Psyllium Husk (Isabgol), and Aloe Vera. These herbs have stuff in them that make muscles in your intestines move better, helping to push out poop and make it easier to go to the bathroom.
2. Bulk-Forming Agents:
Some Ayurvedic medicines, like Triphala and Psyllium Husk, work as bulk-forming agents. They have a kind of fiber that soaks up water and makes your poop softer and easier to pass. They’re gentle on your tummy and make it less likely for you to strain when you poop.
3. Improved Digestion:
Ayurvedic medicines often include herbs like Ginger, Black Pepper, and Ajwain (Carom seeds) to help your tummy work better. These ingredients make your tummy juices flow better and help you absorb more nutrients. When your tummy works well, it’s less likely you’ll get constipated.
4. Balancing Vata Dosha:
In Ayurveda, constipation often happens when something called Vata dosha is out of balance. Ayurvedic medicines use special herbs to balance Vata dosha, which helps keep your intestines moving well and stops them from getting slow.
5. Soothing Properties: Some Ayurvedic herbs, like Aloe Vera and Licorice, have cooling stuff in them that calms down irritation in your tummy. By reducing irritation, they help you feel better and make it easier to go to the bathroom.
6. Detoxification:
Ayurvedic medicines help clean out toxins and waste in your body. By getting rid of these bad stuff, they keep your tummy healthy, which is important for regular pooping.
Ayurvedic Medicine for Constipation
Certain herbs from Ayurveda can help clean the colon and large intestines. You should take these herbs with plenty of water to make it easier for stool to pass through. Here are four remedies that are safe to use for a long time if needed:
1. Triphala:
Triphala is a fruit that helps with constipation. Make tea by mixing one-fourth teaspoon of Triphala, half a teaspoon of coriander seeds, and cardamom seeds. Drink this tea twice a day to feel better. This is a great Ayurvedic remedy for constipation. You can take half to one teaspoon of Triphala in a cup of hot water for 5 to 10 minutes. If you don’t like the taste, you can take two capsules with warm water instead.
2. Psyllium:
These seed husks soak up water and help clean the colon. You can take one to two teaspoons of Psyllium with a glass of juice or warm water every day.
3. Flaxseed (Linseed):
This natural laxative can be taken one tablespoon two to three times a day, followed by drinking two cups of water.
4. Dandelion Root:
Boil one teaspoon of Dandelion Root in water and drink it three or four times a day. If you don’t like the taste, you can take three to four tablets daily with warm water instead.
5. Senna: Senna is an herb that helps with constipation within 6 to 12 hours. It’s safe for both kids and adults, but not for regular use if constipation is a recurring issue.
6. Roasted Fennel:
Drink a glass of warm water with a teaspoon of roasted fennel before sleeping to aid digestion and promote good gastric enzymes.
7. China Grass:
Cook China grass (agar agar) with milk to make it gelatinous. Consume it with different foods for immediate constipation relief.
8. Bael Fruit:
Eat half a cup of bael fruit pulp with a teaspoon of jaggery before dinner to relieve constipation. Bael fruit sherbet with tamarind water and jaggery can also provide relief.
9. Liquorice Root:
Licorice root, also called Mulethi, can also help with digestion problems. You can make licorice root tea by putting a teaspoon of dried licorice root in boiling water. Let it sit for 10 minutes, then strain it and drink the tea once or twice a day. Mix powdered liquorice root with jaggery in warm water and drink one glass daily to promote bowel activity and digestion.
10. Castor Oil:
Castor oil is a natural medicine that people have used for a long time. It helps you go to the bathroom if you’re having trouble. You can take one or two teaspoons of castor oil mixed with warm milk or water when your stomach is empty to help with constipation. But it’s a good idea to talk to a doctor before you use it.
11. Aloe Vera:
Aloe vera can also help with constipation because it’s soothing and cooling. You can mix two tablespoons of pure aloe vera gel with water or fruit juice and drink it in the morning on an empty stomach. It’s best to start with a small amount and see how your body reacts before increasing the dose.
Food for Constipation
Here are some foods that can help with constipation:
1. Prunes:
Dried plums, known as prunes, have fiber that can help make stools softer and increase their size. This makes them easier to pass. Prunes also contain a sugar alcohol called sorbitol, which can help pull water into the colon and cause a laxative effect.
2. Apples:
Apples have fiber, including a type called pectin, which can help increase the frequency of bowel movements and make stools softer.
3. Pears:
Pears contain sorbitol and fructose, which can also help with constipation. Fructose slowly gets absorbed and may bring water into the intestines, making stools softer.
4. Kiwi:
Kiwis have fiber and enzymes that can improve stool consistency and decrease abdominal discomfort.
5. Figs:
Figs are high in fiber and can help speed up the movement of food through the colon, improving stool consistency and reducing stomach discomfort.
6. Citrus fruits:
Oranges, grapefruits, and mandarins have fiber and compounds that may help with constipation by speeding up the movement of food through the colon.
7. Spinach and other greens:
Greens like spinach, Brussels sprouts, and broccoli have fiber that can add bulk to stools and make them easier to pass.
8. Jerusalem artichoke and chicory:
These foods contain a type of soluble fiber called inulin, which can stimulate the growth of beneficial bacteria in the gut and promote digestive health.
9. Artichoke:
Artichokes contain prebiotics, which feed the good bacteria in the gut and can improve gut health and regularity.
10. Rhubarb:
Rhubarb contains a compound that may have a laxative effect and can make stools softer.
11. Sweet potato:
Sweet potatoes have fiber that can improve symptoms of constipation and make bowel movements easier.
12. Beans, peas, and lentils:
These foods are high in fiber and can add bulk to stools, making them easier to pass.
13. Chia seeds:
Chia seeds are high in fiber and can absorb water, making stools softer and easier to pass.
14. Flaxseeds:
Flaxseeds contain both soluble and insoluble fiber, which can improve digestive health and relieve constipation.
15. Whole grain rye bread:
Rye bread is high in fiber and can help soften stools and increase the frequency of bowel movements.
16. Oat bran:
Oat bran is high in fiber and can improve bowel function, making stools easier to pass.
Home Remedies For constipation
1. Vata Dosha Diet:
To prevent constipation, avoid dried fruits, cold foods, salads, and most beans. Eat warm foods, well-cooked vegetables, and healthy greens instead.
2. Milk & Ghee:
Mix one or two teaspoons of ghee in warm milk before bedtime to relieve constipation and improve digestion.
3. Anjeer (Figs):
Soak figs in warm water and eat a few daily to treat constipation, especially effective for kids due to its sweetness and high fiber content.
4. Ginger Tea:
Drink a cup of ginger tea every morning to treat constipation naturally without side effects.
5. Porridge:
Have a bowl of hot porridge made with milk daily to ease bowel movement and aid digestion.
6. Raisins & Prunes:
Soak raisins overnight and eat them in the morning for their laxative effects. For babies, mash soaked prunes before feeding.
7. Coconut Oil:
Consume a spoonful of coconut oil daily to lubricate the intestines and improve digestion.
8. Fruits & Vegetables:
Eat plenty of healthy fruits and vegetables to promote good bowel movement and avoid constipation caused by junk and processed foods.
9. Drink Water:
Drink 10-12 glasses of water daily to prevent dehydration and constipation. Exercise regularly to manage constipation symptoms.
Lifestyle Tips for Managing Constipation
Here are some simple tips for improving your digestive health:
1. Exercise regularly:
Doing activities like walking, jogging, or yoga can help your digestion. Try to do at least 30 minutes of exercise most days.
2. Manage stress:
Stress can affect your digestion. Techniques like meditation, mindfulness, and relaxation can help. Having a routine, getting enough sleep, and managing stress are important for constipation relief. Stress can mess up your digestion and make constipation worse. Try things like meditation or deep breathing to relax. Taking time for yourself can help too.
3. Go when you need to:
Listen to your body and don’t ignore the urge to go to the bathroom. Keeping a regular schedule for bathroom breaks can help.
4. Massage your belly:
Massaging your belly gently in circles can help your digestion. You can do this before bed or in the morning.
5. Try yoga and breathing exercises:
Certain yoga poses and breathing exercises can also help with digestion. Some good poses are Wind-Relieving Pose, Half Spinal Twist, and Garland Pose. Breathing techniques like Skull Shining Breath and Alternate Nostril Breathing can also be helpful.
6. Eat Right:
Ayurveda says what you eat affects your health a lot. For constipation, it’s good to eat foods that help digestion. Foods with fiber like whole grains, fruits, and veggies are great. Also, using spices like ginger, cumin, and coriander can help.
7. Drink Enough Water:
It’s important to drink lots of water to keep your bowel movements regular. Warm water, especially in the morning, can help your digestion. Avoid drinking too many cold drinks as they can slow down digestion.
8. Try Triphala:
Triphala is a mix of three fruits used in Ayurveda. It’s known to help with constipation. Taking Triphala powder or tablets before bed can help you have regular bowel movements.
9. Self-Massage:
Massaging your belly with warm oil can help your digestion. Use oils like sesame or castor oil and massage in a circular motion.
10. Herbal Teas:
Some teas like ginger, licorice, and fennel tea can ease constipation. They have properties that calm the digestive system.
11. Do Yoga and Breathing Exercises:
Doing yoga poses like the Wind-Relieving Pose or the Half Lord of the Fishes Pose can help with constipation. Breathing exercises can also help your digestion.
Yoga Aasana for Constipation
1. Half Spinal Twist
A. Sit down with legs straight.
B. Bend one leg and put the foot on the floor next to the other leg.
C. Bend the other leg and put it close to the buttocks.
D. Put one hand or elbow on the bent knee and gently twist the upper body.
E. Hold for a few breaths, then switch sides.
2. Supine Spinal Twist
A. Lie flat on your back.
B. Stretch your arms out to the sides.
C. Bend one knee.
D. Keep shoulders on the ground and let the bent knee fall over the other leg.
E. Hold for a few breaths, then switch sides.
3. Crescent Lunge Twist
A. Stand in a lunge position with one leg forward.
B. Put hands together in front of the chest.
C. Bend the upper body towards the front knee, twisting slightly.
D. Hold for a few breaths, then switch legs.
4. Cobra Pose
A. Lie on your stomach.
B. Put palms on the floor under your shoulders.
C. Lift your chest up, keeping elbows close to your body.
D. Hold for a few breaths, then lower back down.
5. Legs Up the Wall Pose
A. Sit close to a wall.
B. Lie on your back and put legs up against the wall.
C. Use a folded towel for comfort.
D. Stay as long as comfortable, then gently get up.
6. Wind-Relieving Pose
A. Lie on your back and hug knees to chest.
B. Hold for a few breaths, then release.
7. Bow Pose
A. Lie on your stomach.
B. Bend your knees and reach back to hold your ankles.
C. Lift your chest and thighs off the floor.
D. Hold for a few seconds, then release.
8. Adamant Pose
A. Kneel on the mat with knees together and heels apart.
B. Sit on the gap between heels.
C. Keep back straight and hands on lap.
D. Hold for a few seconds to a few minutes.
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