Constipation is one common complaint in any population. Recently conducted nationwide gut health survey revealed, 22% of the adult Indian population is suffering from the condition, with 13% complaining of severe constipation. 6% of the Indian population suffers from constipation associated with certain ailments.
The term constipation is basically a patient’s understanding varying from describing the subjective feeling of inability to expel the feces smoothly or regularly, hard stool or any obstruction to its passage, unproductive urges or feeling of incomplete evacuation.
Constipation is a condition of the digestive system where an individual finds difficulty to expel the stools due to its hard nature. In most cases, this occurs due to the major absorption of water in the colon from the food. The slower the food moves through the digestive tract; the colon absorbs more water. As a result of this, the feces become dry and hard. When this occurs, emptying the bowels become very miserable.
Due to excess absorption of water in the colon; the muscles in the colon contracts slowly and poorly causing the stool to move too slowly and lose more water.
People who include a good quantity of fiber in the diet comparatively suffer less from constipation. Fiber should be an inevitable part of the diet which can be taken in the form of fruits, vegetables, and whole grains. It enhances bowel motility and prevents constipation. High-fat foods such as cheese, meats, eggs, etc. contain very less amount of fiber.
Constipation is more often predominant in physically inactive individuals. The higher age group people are often the victims for this since they tend to have a more sedentary lifestyle. The risk factor remains high for individuals who have been bedridden for a long time, perhaps for several days or weeks.
Due to the continuous usage of certain medicines, people tend to suffer from constipation. Eg: Opioid derivatives, Anti-depressants, Anticonvulsants, Diuretics, etc.
People who suffer from irritable bowel syndrome (IBS) get constipation much more often, compared with the rest of the population.
During pregnancy, a lot of hormonal changes happen in a woman’s body due to which constipation can occur. Also, the enlarged uterus may compress the intestine, slowing down the passage of food.
As a person gets older, the metabolism slows down, which results in less intestinal activity. The intestinal muscles slow down their work and result in constipation.
Regular intake of plenty of water reduces the chances of constipation. Carbonated drinks, Alcohol and caffeine products cause dehydration and worsen constipation.
The intake of laxatives helps in increased bowel movements. However, continuous usage allows the body to get used to their actions and forces to increase the dose to get the desired effect. They can be habit-forming. Once the consumption is stopped, there is a significant risk of constipation.
If the urge for bowel movements is ignored, they can gradually lead to constipation. The longer it is delayed, the consistency of the stool becomes dry and hard.
When a person travels, there may be certain variations that occur to the body. Changes in the food pattern and timings also contribute to the same. This affects the digestive system, which sometimes results in constipation.
Any obstruction or tumors can compress or restrict the bowel movement and cause constipation. Also, scar tissue, diverticulosis, and abnormal narrowing of the colon or rectum, known as a colorectal stricture.
One of the best ayurvedic remedies for constipation is Triphala which is both a tonic and a laxative. Triphala is a magic combination of 3 drugs namely – Amalaki (Amla), Bibhitaki (Bhahed) and Haritaki (Harad).
Traditionally, Triphala is taken after rising and just before bed. Soak ½ to 1 teaspoon in some heated water 5 to 10 minutes. In the event that you can't stand the taste, take 2 cases with warm water.
Triphala naturally cleanses the colon and helps in bettering constipation.
Take 1 tablespoon of this "laxative without side effects" a few times each day, trailed by some water.
Flaxseeds contain high fiber, which provides bulk and in turn intestinal stretches which triggers bowel movements.
These seeds also contain a soluble fiber called mucilage which binds with water to create the gel that initiates soft movement.
Consuming Ripened bananas daily can keep you away from constipation.
Bananas are of extraordinary esteem both in obstruction and run as they standardize colonic capacities in the digestive organ to retain a lot of water for legitimate gut movements.
Unripe bananas can cause constipation whereas ripened bananas relieve constipation. Unripe bananas contain a lot of starch which can be hard for the body to digest. The rich fiber called pectin is present in the banana which withdraws water from the intestine towards the stools and promotes easy bowel movements.
Beetroot is peeled and cleaned. This should be cut into pieces and juice should be extracted. This can be consumed once daily.
The cellulose content of the beet acts as a bulk residue and increases peristalsis.
Due to this there is an increased flow of bowel movements. Its regular use thus prevents habitual constipation.
Brown rice as a part of the eating regimen, incorporate it daily in the diet.
In the brown rice, there is the presence of husk, bran, and germ which is not removed and help to relieve constipation. Also, this rice is a source of whole grain which contains Brown rice is a good source of whole grains and contains fiber and protein. These take part in normalizing the bowel function and reduces the chances of constipation.
Bran is an effective bulk-forming agent that is generally safe to get rid of constipation fast.
Essentially blend 4-5 tablespoons of bran to a glass of water and drink 20 minutes before meals.
This rich fiber potentiates proper bowel movements and checks constipation.
Consuming warm milk daily helps to relieve constipation. Mix 1 or 2 tsp of ghee in the hot milk and consume daily at bedtime.
Warm milk is an excellent remedy for constipation This holds good for individuals of Vata and Pitta Prakruti.
If consumed at bedtime, this remedy promotes easy evacuation of the bowels the next day.
1tsp of ghee should be consumed in empty stomach or with the food intake.
Regular intake of the ghee with food helps in softening the stomach and thereby helping to initiate easy
expulsion of stools.
11 to 15 kernels of almonds can be taken at bedtime. Those who suffer from a weak stomach can take seven grams of almond oil with hot milk.
The use of almonds has proved highly beneficial for the treatment of chronic constipation. It is an incredible laxative. These, when consumed in the bedtime, will facilitate a clear motion the next morning.