The most common complaint of gastro-intestinal issue is Constipation in today’s world. Individual is said to be constipated when they have less than three bowel movements a week or they have difficulty to pass out stool. It is an uncomfortable conditions which is most consider a symptom of underlying issue than disease itself. Normally ever individual have different bowel habits than others like some may have three bowel movements in a day and some may have three bowel movement a week.
WHAT ARE THE SYMPTOMS OF CONSTIPATION ?
Individuals with constipation may have symptoms like :
Stool which is painful or hard to pass
Feeling like individual is not able to completely empty the stool.
Dry, lumpy or hard stools
Fewer than3 bowel movements in a week.
Individual may have following symptoms like :
Blood in stool
Pain in lower back
Unexplained weight loss
Persistent abdominal pain
Feeling bloated
Sudden change in bowel movement.
WHAT ARE THE FACTORS CONTRIBUTING IN CONSTIPATION?
Some factors that can cause constipation in individual are :
Dehydration
Delaying the impulse to have bowel movement
Traveling or changes in daily routine
Pregnancy
Low fiber diet
Old Age -60 or over
Less physical activities or exercise
Certain medications like antacids, diuretics, pain medications etc.
DIET TIPS TO EASE CONSTIPATION :
Small changes in diet helps to improve digestion as well as helps to relieve constipation . The tips to constipation includes :
Add Grains : Replace white rice, white bread and regular pasta with whole-grain Add multi-grain cereals , whole wheat crackers , whole oats etc that are low in fat and sugar thus helps to ease out constipation.
Add Veggies : Most vegetables are high in insoluble fibers that adds bulk to stool thus promotes regular bowel movements.
Pulses : Most of the lentils, beans and peas are rich in fibers and also contain nutrients like folate, potassium, vitamin-B6 etc helps to ease out the constipation in individuals.
High fiber fruits : Fruits that have high content of fibers can ease constipation.
Kiwi : It contain around 3g of fiber in 100g of fruit. Along with that it also contain Actinidine enzyme that helps to relieve associated symptoms of constipation like abdominal discomfort , indigestion, pain etc.
Pears and Apples : Both fruits have high water content thus helps to prevent constipation and also ease digestion. They are more beneficial when individual consume them raw and whole with intact skin.
Grapes: They are rich in fibers and contain lot of water thus helps to add moisture to hardened stool and ease out its movement.
Liquids : Liquids helps to add moisture to hard stool thus making it soft and ease too pass out .
Water : The most common cause of constipation in many individuals is dehydration. So intake of plenty of water helps to ease the symptoms of constipation as well as avoid getting constipation in future.
Soups : Warm liquids like soups helps to ease constipation by facilitating bowel movements and also improve digestion in individuals.
Chia seeds : These seeds are rich in fibers content. They form a gel when comes in contact with water which helps to soften the stool and make it easier to pass the stool.
AYURVEDIC HERBS TO EASE THE CONSTIPATION :
Hareetaki : It acts as natural laxative because of presence of chemical compound tannin that have laxative properties. Along with that it is loaded with fiber also that helps to ease constipation. Consumption of 1tsp hareetaki powder with warm water at night relieves the symptoms of constipation .
Draksha : It has vata pacifying and mobility properties that helps to ease constipation in individuals. Soak 5-6 raisins in water at night and consume that water along with soaked raisin empty stomach in morning.
Castor oil : It has natural laxative properties that helps to facilitate the movements muscles in intestine thus helps to freely push out the stool. Mix 1-2 tsp of castor oil in warm milk and consume at bed time to ease the constipation.
Danti :It has bhedna (purgative) property that helps to regularise the bowel movements and also helps to ease abdominal discomfort constipation causes.
Aragwadha : It has natural laxative properties that makes it effective in constipation as it facilitates smooth passage of stool out of the body. It also prevents drying up of fluid in colon and also relieve abdominal distention, abdominal pain , colic etc.
Although constipation is common all weather problem many individuals face however due to less water intake in winters can leads to bowel disruptions and discomfort. Individuals find it difficult to pass bowels regularly and have a clear gut due to slow metabolism in winters.
WHAT IS CONSTIPATION ?
Individual having fewer than 3 bowel movements within a week is defined as Constipation. But how often you go varies in every individual. Many people have bowel movements multiple times a day but others have only one to two times a week. Bowel movement pattern is unique in every individual. The key features of constipation that defines it are :
Painful bowel movement and difficulty in passing stool
Stool is hard and dry
Feeling of not fully empting the bowel.
It happens when colon absorbs too much water contain from the stool that dries it out making it hard in consistency and difficult to push out of body.
WHAT ARE THE CAUSES OF CONSTIPATION ?
Common symptoms of constipation are :
Dehydration
Low fiber diet
Change in regular routine , such as eating or traveling or going to sleep at different times.
Stress
Resisting urge of bowel movement
Eating large amount of cheese or milk.
Due to certain medicines like antidepressants, NSAIDs, allergic medicines etc.
Certain underlying medical conditions like stroke, diabetes and Parkinson’s disease.
Under active thyroid gland
Colon or rectum problems like IBS, diverticulosis or intestinal obstruction
WHY CONSTIPATION IS MORE COMMON IN WINTERS ?
Common factors that contributes in development of constipation in winters are:
Less intake of water due to cold weather
Decreased physical activities leading to more sedentary lifestyle causing reduced blood supply in pelvic region.
High sugar intake
High caffeine intake in form of coffee and tea. Caffeine is diuretic leading to more water loss and aggravating constipation.
High consumption of milk can also leads to constipation in some individuals.
WHAT ARE SYMPTOMS OF CONSTIPATION ?
Some common symptoms of constipation includes :
Dry, Hard and Lumpy stool
Fewer than three bowel movements in a week
Difficult and painful to pass out stool
Stomach cramps or ache
Feeling of nausea and bloating
Feeling that bowel movement is incomplete
Feeling being blocked up
AYURVEDIC PERSPECTIVE :
According to ayurveda constipation is caused by dry and cold characteristic of vitiated vata dosha . Vata dosha is the easiest in all doshas to go out of balance . During winter season air become more cool which highlights bodily vata which in turn aggravates digestive fire enhancing appetite.
It digestive fire is not feed properly it can lead to vitiation of vata dosha. Vitiated vata dosha can affect the nutritive fluids in body along with aggravated digestive fire.
Sometimes due to increase in digestive fire the appetite of person increase and it triggers over eating which contributes in development of constipation.
So to cure constipation we have to combat the vitiated vata dosha accordig to ayurveda.
DIETARY HABITS AND TIPS TO COMBAT CONSTIPATION :
Diet habits play important role in development or cure of constipation in person. Some of the diet habits that helps to easy constipation are :
Vata pacifying food :
Favor warm foods , warm drinks and well-cooked food, rich in protein and fat. Favor food rich in madhur( sweet), amla (sour) and lavan (salty) taste to pacify vata. Avoid cold, light , katu (bitter), tikta (pungent) and kashaya ( astringent) food which further vitiated vata
Fruits :
Eat fruit like ripe banana in between meals as it is mild laxative to easy constipation.
Apple also helps to regulates bowel movements thus helps in constipation .
Guava is a common fruit in Indian households. It is helpful in many health conditions . It is a rich source of vitamin-a , calcium, fibers . It helps to facilitate bowel movements . So consuming it daily can ease one’s constipation.
Fibrous Diet :
Add fiber rich foods like wheat , oat ,brown rice , spinach, coriander leaves , pumpkin etc to keep bowel movements in check.
Ghee:
Drink a cup of hot milk mixed with one teaspoonful of ghee as it helps to soften hard stool thus easy constipation.
Spices
Add spices like cumin, black pepper, fennel, carom seeds and cardamon in food while cooking as they enhance the taste of food along with encouraging optimal uptake and excretion of waste.
Triphala :
Take half to one teaspoon of triphala steeped in a cup of hot water for 5-10 minutes and drink it at night. It helps to improve bowel movements along with excretion of toxins from the body thus helps to cure constipation.
Castor oil :
Castor oil has mild laxative properties that helps to enhance movement of intestine. Taking 2 teaspoons of castor oil with warm milk at night helps to ease constipation.
Luke warm water :
Start day with warm water and drink plenty of water throughout the day to flush out harmful toxins from body thus easing constipation.
Aloe vera :
Regular intake of aloe pulp helps to cure constipation as it has mild laxative properties.
Isabgol :
Isbgol or phyllium husk is a common remedy for constipation as well as diarrhea. It is gentle bulk forming laxative . For constipation mixed 2 teaspoons of isbagol in lukewarm water as it stimulates contraction of intestine and also helps to speed up passage of stool through digestive tract.
PANCHAKARMA THERAPIES FOR CONSTIPATION :
Panchakarma is a effective ayurvedic procedure for treatment of various diseases. It helps to flush out toxins from body thus helpful in cleansing persons bowel. Therapies recommended for constipation are :
Vasti karma : The use of medicated herbal decoction or oil administered through anal rout. It is primary treatment for Vata dosha which is main factor in manifestation of constipation according to ayurveda thus helps to ease constipation.
Virechan : It is medicated purgation therapy which is helpful in easing constipation and also remove toxins from the body.
Phalavarti :Coarse wick of cloth smudged with laxatives inserted into anus for initiating bowel movements to ease constipation.
In the Modern era of fast food, there is change or irregularity in diet and diet timings and also sedentary lifestyle.
In addition to changes in diet and lifestyle, one is always under tremendous mental stress.
All these cause disturbances to the digestive system, which results in many diseases.
Irritable bowel syndrome with constipation is a chronic gastrointestinal disorder that causes frequent bloating, abdominal pain, and infrequent stools that are hard to pass.
IBS-C is not life-threatening but can be extremely uncomfortable and interfere with your day-to-day activities.
It can affect the person of all age groups but it most often develops in young adults. Women are affected more often than men.
SIGN AND SYMPTOMS OF IBS-C:-
excessive gas formation
Painful bloating
feelings of block in stomach
weight loss
infrequent bowel movements (three or less per week)
changes in the appearance of bowel movement
more hard or lumpy stool
Changes in bowel habits.
Inability to empty the bowel
Indigestion
Nausea
Loss of Appetite
Stool with Mucus
Blood in the stool may be appearing red or very dark or black tarry like consistency
AYURVEDIC TREATMENT OF IRRITABLE BOWEL SYNDROME-
According to Ayurveda science, IBS-C is known as ‘Grahani Roga’. In this disorder, there is a disturbance in the functions of the intestines and bowels.
Ayurvedic Treatment of Irritable bowel syndrome with constipation comprises pure herbal formulation and also some changes in the diet and lifestyle.
HERBAL FORMULATIONS BY CAC-
DETOX PREMIUM POWDER-
Ingredients-
Shankh bhasma
Sutshekhar ras
Parwal pishti
Shukta pishti
Giloy
Kamdudha ras
Shwet parpati
Recommended Dosage: Take one sachet twice daily with normal water.
PITTASHEKHAR RASA-
Ingredients-
Sootshekhar rasa
Bilva majja
Kalmegha
Shankha bhasma
Kapardika bhasma etc.
Recommended Dosage: Take 1 tablet twice a day with plain water
PURAN PACHAK SYRUP-
Ingredients-
Mulethi
Saunf
Vasakha
Ajwayan
Parpati etc.
Recommended Dosage: Take 2 teaspoonfuls twice a day.
PANCHSAKAR CHURNA:
Ingredients-
Saindhavan Lavana (Rock Salt)
Swarnapatri (Cassia angustifolia)
Shatapushpa (Anethum sowa)
Shunti (Zingiber officinale)
Balaharitaki (Terminalia chebula)
Recommended Dosage: Take ½ tsp. of panchsakar choorna twice a day with plain water.
KUTAJ GHAN VATI-
Ingredients-
Kutaj (Holarrhena antidysenterica)
Ativisha (Aconitum heterophyllum)
Recommended Dosage: Take 2 tablets twice daily before meal with normal water.
SHEET DHARA SYRUP
Ingredients-
Ajwain Satava
Mushak Kapoor
Peppermint, etc
Recommended dosage: Take one teaspoonful of this syrup in ½ a cup of water. Drink this mixture twice a day on an empty stomach.
DIGESTION CARE TABLET
Ingredients-
This tablet is a unique blend of the best digestive herbs like
Kutaz chal
Bilva
Dhania
Mustak
Shankh bhasm
Piper mint
Dadima
Recommended Dosage: Take one tablet twice a day.
5 best Ayurvedic herbs to relieve IBS-
Chamomile
Aloe vera
Ginger
Fennel seeds
turmeric
PRACTICE YOGA-
Some yoga positions are more helpful for eliminating the symptoms of irritable bowel syndrome. The recommended poses include-
Triphala is One of the most effective and trusted Ayurvedic laxatives, a medicinal blend of dried fruits from the plants Amalaki (Emblica Officinalis), Bibhitaki (Terminalia bellerica), and Haritaki (Terminalia chebula).
Triphala is an effective treatment for diabetes, constipation, and obesity.
Triphala is available in a powdered form, tablet or liquid extract, etc.
You can make a Triphala tea by adding 1/4 of a teaspoon of Triphala, ¼ teaspoon of cardamom seeds, and 1/2 teaspoon of coriander seeds.
Cardamom and coriander seeds help relieve flatulence and indigestion.
BASTI-
One of the treatments, Panchakarma Basti, is cleansing the bowel through the use of medicated enemas (Basti).
ABHYANGA-
According to the ayurvedic perspective, abdominal massage and deeper colon massage therapies can help relieve constipation effectively.
Abdominal massage reduces constipation and improved people’s overall quality of life.
PRACTICE YOGA-
Some yoga positions are more helpful for move the bowel and relieve constipation.
The recommended poses are-
Bhujanghasana (Cobra)
Trikonasana (Triangle Stretch)
Ardha matsyendrasana (Half Spine Twist)
Supta vajrasana (Sleeping Pelvis)
Vajrasana (Diamond)
Dhanurasana (Bow)
Sarvangasana (Shoulder Stand)
Mayurasana (Peacock)
Pavan muktasana (Wind Release)
Naukasana (Boat)
Halasana (Plow)
Shalabhasana (Locust)
Mandukasana (Frog)
Paschimottanasana (Head to Knee)
Katichakrasana (Standing Spine Twist)
DIET PLAN–
Avoid dehydration
Follow A Vata Dosha Pacifying Diet
Increase consumption of fruits and vegetables.
Take a fiber-rich diet every day
Taking one teaspoon of ghee in a cup of warm milk at bedtime is an effective remedy for relieving constipation.
Constipation is a common problem in pregnancy and can begin from the first trimester. But you will be comforted to know that you are not the only one suffering from constipation. If not taken care of, it can also lead to disease of piles or hemorrhoids.
The progesterone, known as the pregnancy hormone, messes up the digestive system, resulting in constipation. During pregnancy, women often refrain from eating due to nausea, it also gives birth to constipation.
Iron tablets given during pregnancy prevent blood loss, but one of its side effects comes in the form of constipation. But do not stop eating iron pills to avoid constipation, you can ask your doctor to give pills from another brand.
Causes of constipation in pregnancy are:
The pregnancy hormone progesterone, which slows down the process of food passing through the digestive system.
Changes in your diet due to nausea in early pregnancy.
In the late stages of pregnancy, the increased gestational pressure on your rectum (the last stop of your intestines where the stool collects until it is ready to exit).
Constipation can also occur due to the prevention of anemia in pregnancy and iron supplements given for its treatment. If the same happens to you, do not stop the consumption of supplements.
Symptoms
Fewer stools
loss of appetite
Flatulence and pain
Stool hardening
Rectal wounding due to hard stool and blood coming with stool
How to relieve constipation naturally during pregnancy?
You can make some changes in your diet and lifestyle, which can relieve constipation:
Eat high fiber foods every day such as cereals and pulses (rajma, chickpeas, ragi), whole-grain bread such as full-grain chapattis, and fresh fruits and vegetables. Fruits such as guava, vegetables such as carrots and cauliflower have high amounts of fiber. If you have been eating a low fiber diet, then gradually increase the amount of fiber in your diet, so that your body can prepare for this change. Suddenly eating a high-fiber diet may cause abdominal cramps and bloat. When you eat high fiber food, it is also important that you take a sufficient amount of liquid, otherwise, it can increase constipation.
Reduce the intake of refined food such as instant noodles etc. Maida is commonly used in making white bread, puri, kulcha, naan, cake, and biscuits. If these foods are part of your daily diet, then it is better to opt for whole grains or flour substitutes instead of maida. This is how one can avoid constipation during pregnancy
Drink plenty of water, at least eight to 12 glasses a day. You can also increase your fluid intake by taking drinks like fresh fruit juice, coconut water, buttermilk, lemonade, and lassi. It is believed that taking lemon juice in lukewarm water in the morning helps in excretion.
drink fruit juice, milk, whey, lemon water, and coconut water.
Do Exercise! Walking, swimming, stationary cycling, and yoga can all help in relieving constipation. Also, you will feel more healthy and healthy. You must do exercises that are compatible with your fitness level. Do not exhaust yourself too much.
Never take a laxative without a prescription without a doctor’s advice. Some natural laxatives such as castor oil and Triphala etc. are used as home remedies, but they are not safe during pregnancy.
Can constipation be severe in pregnancy?
In most women, it is more uncomfortable rather than a major problem. But if constipation continues, then tell the doctor about it. This is because sometimes constipation can cause the following problems:
Piles (Piles, Hemorrhoids), which are the enlargement or swelling of the veins around your anus and back passage. They may cause pain, itching, and discomfort. Blood can also come from these.
Anal fissure (anal fissure), which is the tearing of the skin around the anus. The fissure may occur especially due to hard or large bowel movements. You may feel a lot of pain during bowel movements and blood can also come out of the cracked skin. Even after having a bowel movement, you may have burning pain for several hours.
Both hemorrhoids and anal fissures can be treated with creams and ointments. The good thing is that the hemorrhoids usually shrink on their own within a few weeks of the birth of the baby and do not cause any problems.
Home remedies to avoid constipation during pregnancy
Lemon: It makes it easy to digest food. Lemon contains citric acid, due to which the digestive system can function well and there is the ease of bowel movement. If you consume lemon juice mixed with warm water, you can get relief from constipation soon.You mix half a lemon juice in a glass of warm water. also one can add honey to taste. consume this mixture twice a day.
Water: Constipation can be a problem even if there is a lack of water in the body. Therefore, it is necessary to drink enough water daily. Eating with water digests well and there is no problem in bowel movement.
To avoid dehydration, you must drink 10 glasses of water daily. It is a natural way to reduce constipation during pregnancy
Citrus fruits: Citrus fruits (oranges etc.) are high in vitamin-C. Vitamin-C rich fruits are necessary for good health. This makes the immune system work better. Fiber is also found in citrus fruits. Therefore, they can eliminate constipation from the root. You can consume one or two oranges or any other citrus fruit daily.
Psyllium: It has also been considered a good source of fiber. It helps in bowel movement by absorbing fluids. Psyllium is called Isabgol in the common language and is easily found in the market. You can drink it by mixing it in a glass of water. You can drink it twice a day for quick relief.
Linseed seeds: They have been considered a good source of omega-3 fatty acids. For this reason, the amount of fluid in the body remains. Besides, the amount of dietary fiber is also high, due to which relieving constipation. You can include half a teaspoon of flaxseed seeds in your meal daily. Then whether you take it in oil, in powder form, or in any other way.
Massage: Stomach tension and other troubles can be reduced by doing abdominal massage. A pregnant woman can feel relaxed with a massage done for about 15 minutes. Keep in mind that the massage should be done with light hands.
The massage should be clockwise with the help of fingers. Start it from the left side, then in the middle, and finally to the right side of the stomach. It would be better to get a massage done by a trainer instead of getting a member of the house.
Reflexology: It is a type of alternative medical practice. It is treated by pressing various parts of the body such as finger or thumb etc. without oil or cream. Pressing the affected area provides relief
Acupressure: This is also an alternative medicine system. It is also treated by putting pressure on various parts of the body. It is also possible to treat constipation.
Fiber: The digestive system works better by eating fiber-rich foods. Besides, fiber also has vitamins and antioxidant properties, which are necessary for a healthy pregnancy. Beans, dry fruits, grains, nuts, fruits, and vegetables are good sources of fiber.
Good Fat: Consuming good fat in balanced amounts improves bowel movement. You can consume fat-rich fruits like avocado regularly.
Yogurt: It has been considered a good source of probiotics. It helps to digest food. consume a bowl of yogurt every day.
Apple vinegar: It contains pectin and acetic acid, which can improve the digestive system. Mix one teaspoon of apple vinegar in a glass of warm water. You can also add honey to taste. This mixture can be drunk in the morning and at night.
Rock salt: It is also called magnesium sulfate. By its use, intravenous stretch can be reduced. It also has laxative properties, which can relieve the constipation problem. You add a cup of rock salt in a bathtub filled with water. Now sit in it for a while.
These are natural ways to relieve constipation while pregnant
Walking during pregnancy is good. You can walk for half an hour daily. This will relieve constipation and you will feel refreshed.
Pranayama
Doing yoga during constipation can get rid of the constipation problem. Pranayama can be quite helpful during constipation. Below is the way to do pranayama:
Sit on a yoga mat in sukhasana.
Keep your hands on your knees.
with closes, eyes breathe in slowly and release.
During this, keep full attention on your breath.
You can do this for 10-15 minutes.
Swimming
Swimming in pregnancy is good for the health of both mother and child. Swimming can increase the chances of normal delivery. You should swim under the supervision of an instructor. If you do not know swimming, do not do it.
Aerobics
By doing aerobic exercise, the lungs are also strengthened along with the heart. The muscles are also fine. Apart from this, one gets rid of the problem like constipation. Keep in mind that it should be done under the supervision of a specialist. Do not try to do it by yourself.
Best Ayurvedic & Panchakarma Treatment for Constipation
Best Ayurvedic & Panchakarma Treatment for Constipation : Constipation can become a serious problem if not treated on the right time. The sedentary life-style and wrong eating habits of people are responsible for constipation. Most of the people not have the exact knowledge of this disease. When you are facing difficulty to pass stools from several weeks or longer it leads to chronic constipation. In chronic constipation your bowel movements are infrequent. The main work of colon is to absorb water from residual food as it passes through digestive system. When the colon muscle work it throughout waste from the rectum but when the stool in the colon remain for too long it makes the stool hard & difficult to pass out. This is known as constipated bowel. Low fiber diet & inadequate water is the responsible for constipation. With constipation you feel stressed, energy gets low, & your overall activities are disturbed.
The first and foremost thing to understand is that there is nothing embarrassing about Hemorrhoids or Piles. It is as simple a disease as fever or sinus. Most of the people create a stigma out of Piles and end up bearing both the pain as well as the suffocation of not discussing it with the right person or expert Vaidya. Ayurveda has a cure for every disease and Piles is no exception. However, you must approach the Ayurvedic practitioner or any doctor you trust for the treatment of the same. There is no point keeping a secret of a disease like Piles which would get worsen if you do not avail the right treatment.
Ayurveda names the problem of piles as Arsha which happens because of vein in the anal region of the body growing larger in size than normal. Piles or Hemorrhoids are common among people that have a busy lifestyle and little to no space for a balanced diet. It may also be very common among pregnant women. Piles, by definition, is actually a bunch of veins around the anus. These surround the external opening and may start to protrude because of over straining.
If every morning you wake up with the tension of constipation, it’s time to read this article and resume a normal lifestyle with the help of Ayurveda. Constipation is all due to your ultramodern lifestyle. This problem is a boon of a faulty life routine gone awry due to a lack of knowledge about the human body. It is a condition of the digestive system where a person passes hard feces that are difficult to expel out. Constipation makes the feces dry and hard, emptying the bowel become very painful in this situation.
Flatulence is defined as the state of having excessive stomach or intestinal gas which results in uncomfortable feeling of bloating or passing of gas from the rectum. Gas or flatus has components namely nitrogen, hydrogen, carbon dioxide, methane and oxygen gas.
Chronic Gastritis is defined as the inflammation of the lining of the stomach. The stomach lining contains certain glands that produce acid. This acid performs the function of breaking down the food and enzyme pepsin breaks down the protein. Bacteria, alcohol or caffeine intake leads to the inflammation of the stomach’s lining.
Constipation is defined as the condition where a person has difficulty passing faeces or passes dry stool. The person has irregular and infrequent or difficult evacuation of the bowels. Colon in the large intestine is responsible for packaging and eliminating stool. As the food moves through the colon, it absorbs water while forming stool. The food is then pushed forward due to muscular contractions of the colon. When the stool reaches the rectum, it is in solid form and is expelled out of the body. But due to certain reasons the process does not go in the proper way and leads to constipation.
