Constipation is now one of the most common health issues. According to a recent survey, approximately 22% of Indians suffer from constipation today. According to Ayurveda, this condition occurs when vata’s cold and dry qualities disrupt the colon’s proper functioning. A day without having a complete bowel movement can be very unsettling and even painful. This problem has arisen as a result of our modern lifestyle. Junk food consumption, alcohol consumption, smoking, and overeating are some of the most common causes. Most people who suffer from this condition feel bloated and uneasy due to their inability to pass stool easily. Certain Ayurvedic remedies are recommended to relieve constipation and aid in the smooth and uninterrupted passage of bowel movements. However, it does not negate the need to eat a well-balanced diet and exercise regularly to maintain regular bowel movements.

What Exactly Is Constipation, and How Does It Affect the Human Body?

“Constipation is a vata condition that manifests vata characteristics such as dryness and hardness. It is caused by a lack of fibre in the diet, insufficient water intake, a lack of exercise, a high meat intake, and a variety of other factors.” Constipation may increase the likelihood of distension and discomfort, flatulence and pain, headache and bad breath, and toxin absorption from the colon. It is best to maintain vata balance. Constipation can also cause pimples, acne, acidity, mouth ulcers, disturbed sleep, and heartburn, as well as depression in some cases.

Constipation Causes

Constipation is frequently caused by failing to respond to the call of nature on time. A sedentary lifestyle, irregular eating habits, an incorrect diet, a disturbed and worried mind, and excessive tea or coffee consumption all contribute to already sluggish digestion, resulting in chronic constipation.

The following are Ayurvedic remedies for constipation:

1. High Fiber Foods

This remedy can provide immediate relief or help prevent constipation in the long run. Fibre is a component of plant material that cannot be digested. It can give the stool both bulk and softness. Soluble fibre absorbs water and binds with fatty acids to form a gel, resulting in softer stools; insoluble fibre does not dissolve in water, providing bulk and moisture to the stool. To cure and prevent constipation, it is recommended that you consume at least 20 – 25gms of fibre per day. Drink 1 tablespoon of isabgol (also known as psyllium husk) in lukewarm water first thing in the morning for immediate relief.

2. Molasses

Molasses, particularly blackstrap molasses, can provide immediate relief from constipation. 1 tablespoon of blackstrap molasses taken before bedtime can help relieve constipation by morning. Blackstrap molasses is nothing more than concentrated molasses with a high concentration of vitamins and minerals, particularly magnesium. Magnesium is a well-known supplement that is used to treat constipation. It is known to relax the bowels and draw water out of the intestine. This softens your stool, making it easier to pass through your colon.

3. Exercise

Constipation symptoms can be alleviated through exercise. Sedentary lifestyles can increase the likelihood of constipation, so doctors recommend exercising to keep the stool moving. To begin, try some light exercise activities such as swimming, jogging, or even bicycling to see if they help. Excessive exercise, on the other hand, can aggravate constipation.

4. Coffee

When you’re suffering from constipation, reach for a cup of coffee. Coffee has been shown to stimulate your colon and help you have a successful trip to the bathroom. One cup of coffee in the morning can help relieve stress. Coffee is a diuretic, so drink plenty of water at regular intervals to avoid dehydration.

5. Castor Oil

Castor oil is thought to be a natural laxative that can be used to treat constipation. It is an age-old remedy, but scientists are now interested in the precise mechanism by which it works. Castor oil contains the main fatty acid known as ricinoleic acid, which binds to the smooth muscle cells of the intestinal walls, causing the muscle to contract and allowing the stool to pass smoothly. One of the studies also confirmed the benefits of castor oil in the treatment of chronic constipation in adults. The typical dosage for treating constipation is between 10 and 15 mL, but we strongly advise you to consult your doctor for any medical advice.

6. Lukewarm Water

Water is one of the most basic cures for many of our ailments. Drinking water on a regular basis will keep your bowels running smoothly. Water aids in the proper digestion process as well as muscle movement. And, many times, dehydration can occur as a result of weather changes, which can be one of the major causes of constipation. Drinking lukewarm water can help you maintain regular bowel movements and pass stools more easily.

 7. Baking Soda

It is the simplest and oldest remedy for digestive problems. Baking soda usually pops out the trapped air bubbles that cause bloating and gas. It is also used to neutralise the acidic environment in the stomach, allowing waste byproducts to pass through the digestive system.

There are some lifestyle changes you can make to avoid constipation: –

If you are suffering from constipation, you can certainly try the aforementioned solutions and methods to improve your situation. However, to ensure that it stays away on a more permanent basis, try some of the following tips and incorporate them into your daily schedule to see a significant difference:

A) Increase your fibre intake by eating more fruits and vegetables, legumes, and whole grains.

B) Light exercise on most days of the week will help the bowels circulate properly.

C) Try to avoid or manage a lot of stress.

D) Never cling to your stool.

E) Drink plenty of liquids, the majority of which should be water.