A common digestive problem called constipation is typified by irregular bowel movements, trouble passing stools, or a feeling of incomplete evacuation. It frequently happens as a result of the stool moving slowly through the colon, which causes the feces to become harder and absorb more water. Constipation can be caused by a number of things, such as a diet low in fiber, a sedentary lifestyle, taking certain medications, and having underlying medical conditions.
Constipation on occasion is normal, but chronic constipation can affect daily functioning and need medical attention. Changing one's diet, drinking more water, exercising, and occasionally using over-the-counter or prescription drugs are all part of management.
Constipation in Ayurveda
According to ayurveda, constipation is the result of imbalance of Vata dosha, which is responsible for the movement in human body, Vata dosha could lead to symptoms like dryness, sluggishness and coldness which are related to constipation.
- Low intake of Fluid - Vata dosha is balanced with the proper intake of water and a healthy diet. Try to intake as many proteins, nutrition's that are required for the body.
- No physical activity - Add a physical activity like jogging, swimming or exercising in your daily routine which will help your entire body move.
- Stress - The constant stress and anxiety due to any reason could be a major cause for constipation. Ayurveda states that if you are at the right place in your mind, your hormones will automatically function properly. Focus on activities like meditation and mindfulness practices.
- Meal regularity - Do not make a habit of escaping the meals. Have a proper meal 3 times a day and eliminate the possibility of consumption.
Ayurvedic Principles for Healthy Digestion
A human body is entirely made of 3 doshas which allows the fundamental as well as physical working - Vata, pitta, Kapha.
These 3 dosha’s represent five elements that help a human body grow in nature i.e, earth, water, fire, air, ether.
Vata - Represents the ether and air element of nature, which is responsible for the movement and maintenance of flows in the human body. Balancing vata can help a human cure dryness, irregular digestion.
Pitta - This dosha represents fire and water which makes the imbalanced pitta a reason of heat, inflammation and acidity in the human body
Kapha - Composed of elements of water and earth, kapha represents lubrication and stability. Excess of Kapha can cause congestion, weight gain, and slow digestion.
There are different types of Agni in the human body such as Mandagni, Tikshangi, Vishamagni present in the human body depending on their hormones.
Agni refers to the digestive fire in the system which is crucial for the breaking down of food and extraction of nutrition's.
Following are some ways to balance Agni:
- No Overeating: Try to avoid eating more than hunger. Do not let your system working 24/7, give your body the time to process and extract nutritions from your diet for a better digestive system.
- Herbs: Consuming herbs like fennel, cumin, and coriander are one of the best elements to maintain a good digestive system.
- Detoxification: Exercises like panchakarma can help in rejuvenation of your digestive system. It is advised to bring this activity in your day-to-day routine.
Ayurvedic Dietary Recommendations
There are many spices and nutritional elements that ayurveda supports in order to maintain the vata as well as help an individual overcome constipation issues. Following are certain spices that helps:
- Triphala - It refers to a combination of 3 well known fruit i.e, Amla, Haritaki and Bibhitaki, which is responsible for curing bowel movements as well as supporting the overall gastrointestinal functions.
- Aloe vera - When used according to the right dosage, aloe vera juice is known for its cooling properties. It has the ability to give a soothing feeling to the stomach resulting in the cure of digestive system issues.
- Ginger - In Ayurveda, ginger is used as a warming spice to balance Vata. It eases gas production, promotes digestion, and facilitates food passage through the digestive system. People suffering from constipation may find relief from it by drinking ginger tea or incorporating raw ginger into their food.
Ayurveda states how important it is for a human being to balance the diet. The first step for mindful eating is to find out what to consume and when to consume.
Having a balanced diet including all the nutrition's and proteins helps in the proper functioning of the entire body.
Lifestyle Practices for Constipation Relief
Having a healthy and positive lifestyle makes a visible change in a very short time spam. Following are some basic activities that an individual could inculcate in their daily life routine to bring out a favourable change regarding health:
Tongue scraping: As soon as you wake up, use a tongue scraper to remove all the toxins that may have been stuck overnight. Doing this activity on a daily basis could improve the digestive system
Hydration: Drink a glass of warm water after waking up in order to flush out all the toxins and address any digestive issues, if any.
Following are some yoga asanas that are believed to naturally cure constipation:
- The Wind-Relieving Pose, or Pawanmuktasana, involves lying on your back and bringing your knees to your chest. Give yourself a hug and gently rock back and forth. This pose facilitates gas release and encourages the digestive tract to flow more freely.
- In the Garland Pose, or Malasana - Start by squat with your heels down and your feet flat on the floor. Stack your palms in the middle of your chest. Malasana helps ease constipation and aid in hip flexion.
- Cobra pose, or bhujangasana - Lie on your stomach with your palms pressed against your chest.
Taking a deep breath, raise your chest off the ground while bending your elbows slightly. Cobra posture helps improve digestion and stretches the muscles in the abdomen.
Ayurvedic Home Remedies
For improving your digestive system, you do not need to spend lots of money. There are many well-known and beneficial elements that are present in every household. Try some of the following combinations.
- Ginger Tea: Boil some small ginger slices in water to make a big cup of ginger tea. Due to its digestive qualities, ginger helps ease constipation.
- Castor Oil: As soon as you wake up, take 1-2 teaspoons of castor oil. This will help with constipation.
- Ajwain (Carom Seeds) Water: Bring a cup of water to a boil with one teaspoon of ajwain seeds. After straining, drink the water. Digestion is aided by the carminative qualities of ajwain.
- Water-Soaked Dried Fruits: Soak water-soaked dried fruits, such as prunes or figs, for a full night. To encourage regular bowel movements, eat them first thing in the morning on an empty stomach.
Constipation could become a matter of stress but it is not an issue that cannot be resolved without some constant effort and mindful practices. In order to find out the favourable results, try adding activities like yoga, swimming, jogging and other activities that involve complete functioning of the human system.