Regular bowel movement is very important for ones health. 70 out of 100 people suffers from constipation frequently. What is constipation? Constipation is a condition where the bowel movement of our body is irregular and where it is impossible to pass the stools with ease. Constipation is the initial stage of piles. Constipation could be prevented with some lifestyle changes and food changes and with some really effective home remedies.
- INCREASE THE FIBER:
According to research, 90 percent of people fail to take sufficient amount of fiber in their food. Disappointingly, this could impact your bowel movements, with fiber playing an important role in keeping your movements regular and increasing stool frequency. Eat fiber-rich veggies and fruit like broccoli, cauliflower, cabbage, green leafy vegetables, berries, apples, and oranges. Use them as the star of the meal and as “fillers” or snacks between meals instead of relegating them to side-show status at just one or two main meals. You should also consider making whole-grain your go-to choice, for not just the fiber but the abundance of vitamins and other nutrients these whole-grain foods offer.
- BE HYDRATED:
Inadequacy of fluid or water is one of the common causes of constipation. when our body do not get enough water, our stools become hard. Thus leading to constipation. Drinking enough water can improve your bowel movements, Drink at least 3-4 liters of water daily to avoid and ease yourself from constipation.
- POSITION THAT HELPS IN SMOOTH BOWEL MOVEMENTS:
In india and other asian countries they do not use western type of toilet but different one. The squatting position is used in that type of toilet which is acknowledged as the optimal way for the body to purge its bowels. For people who aren’t accustomed to it, this can be quite an uncomfortable experience – which is where innovators have come up with the idea of special foot stools that mimic squatting. You simply step onto these foot rests placed alongside your normal toilet and then sit down as your normally would on the seat. Because your feet are elevated, it places your body at an angle similar to squatting, making it easier to pass a motion.
- PRUNE JUICE:
Often the subject of jokes about constipation, prunes can actually be very helpful. According to the University of California, San Francisco, people have even benefited from simply having a portion of prunes or juice from it (along with the pulp) just a couple of times a week. A special “cocktail” made from a blend of half a cup of applesauce, 4 to 6 oz of prune juice and about two tablespoons of wheat bran can be a great home remedy for constipation – just be careful not to have more than a tablespoon. Store the rest and try having a little more the next time until you get to a level that works well for your bowels.
- HONEY WITH WARM WATER:
This is the best solution for constipation. Mix one teaspoon of honey with one glass of warm water, You can also add a teaspoon of lime juice. Drink this soon after you wake up to ease and regular your bowel movements.
AYURVEDIC METHODS FOR CONSTIPATION
To cure constipation, consume lots of protein-rich foods that are moderately oily like seafood or lean meats. You can also try some other simple herbal or home remedies from Ayurveda.
- Drink warm water in an empty stomach as routine.
- Consume guava, gooseberry everyday.
- Tank up on soups, warm stews, moist root vegetables like yams and turnips, and casseroles. They nourish your body, easing the bowels.
- Drink some warm milk or warm water with a teaspoon of ghee added to it at bedtime. This simple Ayurvedic remedy helps if the constipation is moderate or mild.
- Triphala is also a good tonic to ease constipation. Mix about 2 to 6 gm in 50 ml of warm water and ghee and consume twice a day.
- Abhyanga or oil massage and svedana or sauna is also typically recommended.
- A poultice of asafetida may also help when applied around the umbilicus. An alternative is a poultice made with the rind of Indian gooseberry, saltpeter, sesame seeds, and ammonium chloride.
For medicated enemas (basti) and other more aggressive Ayurvedic treatments, you are best off consulting a professional who is trained in this alternative therapy.
- LIFESTYLE AND FOOD CHANGES:
- Do not over eat cookies or anything that is prepared with maida.
- Do not eat over spicy foods.
- Exercise regularly.
- Drink plenty of water to keep yourself hydrated.
- Do not consume too much of meat at night.
- Increase the intake green leafy vegetables.
- Avoid junk foods.
- Avoid added sugar.
- Do not be a couch potato.