From the ‘Desk of Doctor’ at JKYog Naturopathy Hospital in Banara, Cuttack, Odisha, comes an in-depth exploration of constipation—a common yet often overlooked digestive issue. This article delves into the causes of constipation and offers natural solutions. Emphasising the importance of dietary choices, yoga, and holistic therapies, the article provides a comprehensive guide to overcoming constipation naturally. At JKYog Naturopathy Hospital, we specialise in treating constipation through a blend of yoga, naturopathy, colon hydrotherapy, and diet therapy, promoting overall health and well-being.
What is Constipation?
Constipation is a condition of the digestive system in which a person experiences hard faeces that are difficult to expel. In this condition, one does not feel the urge to pass the stool. It is one’s inability to perform normal bowel evacuations. Clearance of the bowel is delayed even for days.
Constipation stools are usually hard, dry, small, and difficult to eliminate. Some people who are constipated find it painful to have a bowel movement and often experience straining, bloating and the sensation of a full bowel. Some people think they are constipated if they do not have a bowel movement every day. However, regular stool elimination may be done three times a day or thrice a week, depending on the person. Generally, the bowel should be cleared every 12 hours. If they do not happen in 12 hours, they must be cleared in 24 hours. If they are not cleared even after 24 hours, the person suffers from constipation.
Constipation is a symptom, not a disease. Almost everyone experiences constipation at some point in their life, and a poor diet typically causes it. Understanding its causes, prevention, and treatment will help most people find themselves.
Cause of Constipation
To understand constipation, it helps to know how the colon or large intestine works. As food moves through the colon, it absorbs water from the food and forms waste products or stool. Muscle contractions in the colon then push the stool toward the rectum. By the time the stool reaches the rectum, it is solid because most of the water has been absorbed.
Constipation occurs when the colon absorbs too much water or if the colon’s muscle contractions are slow or sluggish, causing the stool to move through the colon too slowly the colon may absorb too much water. As a result, stools can become hard and dry.
Common cause of constipation are:
- Irregular food habits
- Not enough fibre in the diet
- Lack of physical activity
- Rich, fried, oily and spicy foods
- Extra consumption of tea, coffee, etc.
- Smoking
- Milk
- Hormonal disorders, e.g. hypothyroidism
- Abuse of laxatives
- Ignoring the urge to have a bowel movement
- Dehydration
- Stress
- Sleeplessness
- Irregular lifestyle
- Drinking less water
- Consumption of medicines such as antidepressants or anticonvulsants, iron preparations or aluminium-containing antacids, calcium channel blocking drugs or narcotic pain medications.
Symptoms of Constipation
The main symptoms of constipation are as follows:
- Hard and dry stools
- Difficult and painful to pass the stool
- Heaviness in the abdomen
- Pain in the abdomen
- Mucus coated tongue
- Headache
- Nausea
- Straining to pass stool may cause haemorrhoids
- Gas trouble/ flatulence
- Loss of appetite
How to treat Constipation?
- First, the root cause of the problem must be detected, and the causative factor must be eliminated.
- Drink3 to 4 litres of water daily. In the morning, take 2 – 4 glasses of lukewarm water before going to the toilet.
- Sleep 7 to 8 hours every night.
- Perform physical exercise every day. Walk in the morning. Do pranayama.
- Fix a time to evacuate the bowels.
Natural Treatments for Constipation
- Use of a mud pack on the abdomen or a cold abdominal pack is beneficial.
- A cold hip bath daily twice for 20 minutes is also beneficial in treating constipation.
- Lukewarm water enema is used to clear the bowels until they begin to function normally.
- Hot and cold abdomen compress for 15 minutes each four times.
- Coconut oil or castor oil enema in severe constipation.
- Partial massage to the abdomen.
- Trunk pack for 30 to 45 minutes.
- Sunbath also increases the capacity of the intestine to evacuate.
Diet Therapy
Diet plays an important role in treating constipation. In fact, many people treat their constipation by changing their dietary habits. A diet with enough fiber (20 to 30 grams each day) helps the body form soft, bulky stool. High-fibre foods include beans, whole grains, bran cereals, fresh fruits, and vegetables such as asparagus, Brussels sprouts, cabbage, and carrots. Your diet should contain 80 percent alkaline and 20 percent acidic food items.
What to Eat to Cure Constipation?
- Take sprouted cereals for breakfast. You can also consume all grains, such as Wheat, Barley, Oats, Moong beans, or Soya beans.
- Food containing roughage and high fibre helps to keep the bowels clear. Take food containing high fibre and water.
- Guava is a fruit of choice for constipation sufferers. It contains important vitamins and enough water to help the intestine move properly. Take 250 grams of guava daily.
- Cucumbers also provide bulk to aid bowel action. They are excellent laxative foods. Take one to two cucumbers every day.
- Watermelon and musk melon are also beneficial.
- Eat green and leafy vegetables like spinach, cabbage, green papaya, etc. to avoid constipation.
- Mangoes, ripe papaya, grapes, dates, apples, oranges, and Indian bael fruit strengthen the weak bowel.
- Beet, carrots, cabbage, onion, and cucumber should be taken as a salad.
What Causes Constipation/What Not To Eat?
- Avoid fast food.
- Avoid starchy food.
- Avoid oily and spicy food.
- Avoid tea, coffee, and cold drinks.
- Avoid meat, egg or fish.
Article by: Dr. Geetika Sonwani
Resident Medical Officer (RMO)
JKYNHRC
Book an appointment with Dr Geetika, email to info@natural-cure.org or Whatsapp at +91 8249882301
Nice. Very detailed.