One of the most common problems due to our changing food habits is Constipation. Constipation is nothing, but difficulty in the bowel movements, resulting in infrequency, hard and difficult-to-pass stool. We asked Prof Dr. M Rajyalakshmi, MD (Ayurveda) and she says, “Although constipation is not a serious condition but, it can aggravate the medical conditions like Arthritis, Hypertension, Diabetes, Chronic headache, etc. The complications are anorectal disorders like piles, fissures and prolapse. Some common symptoms include - Pain in the lower abdomen, Heaviness and fullness of lower abdomen, Hard and dry stools, Headache, Incomplete evacuation, etc.”
Causes
“Constipation is not only a result of our changing food habits, but it can be caused due to several other reasons” like:
- Sedentary lifestyle.
- Irregular intake of meals.
- Less fibre in the diet.
- Less intake of water (Less than 8 glasses per day)
- More intake of coffee and tea (More than four cups per day)
- Alcohol intake and smoking.
- Anxiety and stress.
Constipation Management
Here are some home remedies suggested by Dr. Rajyalakshmi:
- Take 2 tbsp of cow’s ghee with 100 ml lukewarm milk at bedtime.
- Take 2 tbsp of castor oil regularly on an empty stomach till the bowel gets regularized.
- Take 1/2 tbsp of fennel seeds powder (saunf) with 100 ml of lukewarm water twice a day, 1 hour before or after the meal.
- Take 1-2 tbsp (5 to 10 gms) of “Isabgol” powder with a glass of lukewarm water before going to bed.
- Take 1 tbsp (5 gms) of “Triphala Churna” with 100 ml of lukewarm water before going to bed.
- Soak 2 to 4 anjeer (Figs) in a glass of water for 4 hours and consume them.
- Soak 20 dry grapes in a glass of water for 12 hours and consume the grapes along with the water (NOT FOR DIABETICS)
Other lifestyle changes:
- Regular walking for 30 to 45 minutes
- Take 2 glasses (One Litre) of lukewarm water after waking up, on an empty stomach
- Include seasonal and fibre rich fresh and leafy vegetables and fruits in your diet
- Increase your water intake to at least 8 to 10 glasses per day
- Don’t consume water while taking the meal. Have sip of water if necessary
- Take one glass of lukewarm water after 30 minutes of each meal
- Walk 100 steps immediately after every meal
- Practice Vajrasana (namaze pose) for 5-10 mins after meals
- Avoid consumption of alcohol and smoking
- Restrict your tea and coffee intake to 2 cups a day or less
- Avoid deep fried items, sweets and aerated drinks
- Avoid stress and anxiety by practicing Dhyana and Pranayama
Therefore, in case you witness any such symptoms, practicing these easy home remedies and altering your lifestyle will bring positive changes. Instead of simply popping pills in your mouth, trying these will be less harmful, with no side effects.
