Last updated on August 21, 2024 by Dr. Subashri Thanigaivel
Have you ever heard people saying, “Hey, you look constipated?”
At times we think that constipation is a kind of expression just like smiling or crying. But constipation as such means a lot more than an expression. When your stool is not excreted and retained in your bowel system for a longer time then the feel of something suppressing your abdomen and the uncomfortable feeling to push that thing out of your body is called constipation.
And this feeling of yours actually needs your immediate attention. Never take your constipated feeling so easy. But to get relief from constipation, there are some things that you would have to follow and not follow.
Alert: Be ready to quit your favorites, if they are in the below list!
What Not To Do
Too much intake of dry/cold foods:
You might have this question running through your mind.
What do you mean by dry/cold foods?
In general, any food that makes you feel thirsty after eating is called dry food. Because your body requires more water to digest those foods. So you feel thirsty immediately after eating. Whereas, cold foods are those that come in frozen form or their temperature tends to be less than room temperature. That is foods that are served directly from refrigerators such as soft drinks, ice creams, etc. Deep-fried items, packaged foods, etc. are all examples of dry foods. We call them “fast foods” too. As they take no or less time for preparation.
Skipping your regular healthy diet and including foods that are dry and cold can cause constipation. So try to reduce or avoid the number of dry foods you take on a daily basis.
Ignoring the urge to poop:
Your bowel system follows a systematic process to release feces from your body. Ignoring your urge to poop once or twice is not harmful. But when this becomes a habit then it’s difficult to hold you from falling into constipation.
When you control your urge to poop, you’re actually pushing back your stool into the colon (large intestine). As your stool is pushed back the water content from it comes out making it more hard and dry. Frequent accumulation of such hard and dry stools leads to constipation.
Also, if you don’t feel the urge to poop, never force it or stimulate it.
Overeating:
There are many aspects of overeating;
- Eating without feeling hungry
- Eating heavy foods with less water intake
- Eating so much that your tummy feels so full leaving no space for air or water
- Eating before the previous meal is completely digested
All of the above falls under the overeating category. According to Ayurveda, food when taken in the correct ratio is medicine. Too much food than the required amount becomes poison. So eat your meals at the right time to satisfy your hunger.
Fighting with stress:
Stress in both personal and professional life creates disturbances to your body’s mechanism. Even children are not spared. Not being able to achieve what they want, not being able to finish the task on time, and not being able to decide their needs would also add stress to their mind.
Keeping your mind calm, composed and able to take precise decisions can reduce stress in your mind. Stress disturbs your sleep and irregular sleep patterns can directly affect your digestive system making you feel constipated.
Following improper sleep patterns:
Sleeping in the afternoon and awake during the night; just like an owl!
This might look fancy on the outer shell but is too dangerous for your inner body mechanisms. Never reverse or follow irregular sleep routines. Irregular sleep patterns will not only affect you with constipation additionally you might get some bonus gifts like acne, pimples, etc. Sleeping is one of the best exercises to rejuvenate your body cells. Your body recharges its energy while you sleep. Sound sleep can even boost your immune system.
The best time to sleep is from night 10 pm to early morning 5/6 am.
What To Do
Take fiber-rich foods:
Fibers increase the size of stool and make them softer by absorbing water. These bulk stools help in easier bowel movements giving you relief from constipation. So always include fruits, vegetables, and pulses rich in fiber in your diet.
Apple, Guava, Banana, Green gram, Green peas, Chickpeas (chana dal), Spinach, and Carrots are some fiber-rich items that you can choose for your healthy diet plans.
Follow proper eating habits:
Eat three meals a day regularly at the right time with adequate amounts. Never leave your stomach empty or too filled. Eat as much as you require to satisfy your hunger. Eat freshly cooked foods that are light, warm, and easy to digest.
Include all the below mentioned six tastes (rasas) in your diet;
- Sweet
- Sour
- Salt
- Bitter
- Astringent
- Pungent
According to Ayurveda, including all these six tastes will help you in maintaining a healthy diet. But keeping your diet in a balanced state is in your hand. So plan your diet in a healthy and balanced way. Keep yourself focused while eating.
Make sure to enjoy healthy and tasty food every day!
Keep yourself hydrated:
Dehydration is the major cause of constipation. Water content in your body assists your digestive system in many ways. From the start when your food enters your mouth and you start chewing, till the end when the waste food after digestion reaches your anus for excretion, water is essential.
Drinking warm water is highly recommended. Adding jeera into the water before boiling can also improve your digestion leading to smooth bowel movements. Drink water as much as you require. Some days you might not require much water but some days due to physical exhaustion your body might demand more water. Never ignore those signs that your body shows. Especially during winter, we might forget to drink water due to the cool temperatures.
A hydrated body will always stay away from constipation. So make sure you stay hydrated even during winter.
Regular exercise:
Exercises increase your blood flow and help you maintain a healthy body mechanism. During exercise, the abdominal muscle movements help in a better excretion process. Your colon gets active and your bowel system starts responding positively to your constipation issues.
Exercise is not only helpful for constipation. Overall, exercise is a good practice to keep your sedentary lifestyle active.
Follow proper sleep patterns:
According to Ayurveda, when you are awake at night you tend to activate your Vata Prakopa. This increases your Vata Dosha which can stimulate your constipation symptoms.
Proper sleep routines are a must to avoid constipation. Good sleep not only aids in constipation but also adds success to your life story. So take a deep and sound sleep for atleast 6 to 7 hours a day.
Constipation is a kind of problem that is affected due to irregular lifestyle and diet patterns. When you reorder your system to its proper place then things like constipation can never fall your way.
Ayurveda; Leads us through wellness!
