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Constipation is an uncomfortable situation that causes you to feel bloated, heavy, and irritated. It's a common symptom, especially if you have higher Vata dosha, but luckily, there are natural remedies for constipation that can help you get back on track fast.
By the way… If you are not pooping at least once a day, you have sluggish bowels and are constipated. In other words, you're not able to properly eliminate the toxic waste from your body.
Before we get into the solution, let's take define constipation, and then we'll look at causes.
What is Constipation?
It is defined as a bowel movement of less than one per day, hard consistency, and scant volume. A healthy bowel movement should be:
- Easy to pass
- Normal odor
- Have the consistency of a ripe banana
- Float in water
- Six to twelve inches long
- Not messy
Causes of Constipation
Some of the most common reasons you're constipated include:
- Lack of adequate fluids
- Not enough fiber consumption
- Lack of sleep
- Living an overstimulated life
- Unhealthy eating habits
- Lack of exercise
- Excessive alcohol and/or caffeine
- Medications like diuretics, laxatives, antacids, anti-depressants, and until-hypertensive drugs
- Medical conditions such as hyperthyroidism, stroke, hypertension, spinal cord injuries, lupus, and IBS (Irritable Bowel Syndrome)
- Pre-menstrual period
If the underlying cause is a medical condition, please see your doctor before you try any of the natural remedies for constipation.
Natural Remedies for Constipation
I have divided the remedies into four different groups.
Lifestyle Solutions To Treat Constipation
Subtle changes to your lifestyle can be powerful. It's the little things we do each day that matter the most. So if you're constipated start here.
Drink enough fluids
I am not talking about water alone. While you have to drink about 2 liters of water daily, you should also include other fluids, including fresh juices. Fluids maintain the moisture in the stools and keep them soft, which enables smooth elimination.
Include at least 5 servings of juicy fruits and vegetables in your diet. Leafy greens, whole grains, fruits such as apple, guava, and bananas, oatmeal, almonds, barley, and lentils give you lots of fiber. Aim for 20 to 35 grams fiber daily to stay regular. Include fermented foods and healthy fats in your diet to keep your stools soft.
Cut out sugar and processed foods
Reduce Sugar, processed foods, as well as foods loaded with artificial ingredients. Avoid using artificial sweeteners because they have a similar effect on your stools.
Say bye to alcohol and caffeine. Both alcohol and caffeine cause dehydration and are challenging to the liver. So when your coffee or alcohol consumption exceeds your limit, it upsets your digestion, triggering bloating, flatulence, and constipation. Anytime your liver is challenged, your digestion will be challenged so, consider a liver detox.
Sleep is important
How much sleep you need depends on your body/mind type. But most people need between 6-8 hours of sleep. Studies suggest that disturbed sleep can lead to constipation.  If you're not sleeping well, learn how to get a good night of sleep.
Home Remedies For Constipation
These simple natural remedies for constipation are effective and safe.
It is, perhaps, a one-stop solution for various digestive problems, including constipation. Dissolve 1 tsp baking soda in ½ a glass of warm water. Consume it in one go to induce bowel movements.
Raisins, prunes, and figs
These fruits are all rich in fiber. Fiber binds with the stools and bulks them up, enabling smoother passage. Soak a handful of these dried fruits in warm water and consume them after they bulk up.
Ripe bananas are rich in potassium and dietary fiber, both which prevent and ease constipation. Consume two to three medium-sized bananas between your meals if you have chronic constipation.
Make ginger tea by boiling one teaspoon grated gingerroot in 1 cup water. Ginger generates heat within the body, which speeds up the digestion process. Drink this tea to stimulate digestion and eliminate constipation. You can also prepare a mixture of ginger and dandelion tea, as latter is a mild laxative.
Squeeze a fresh lemon into a glass of warm water and consume it on empty stomach every morning. Lemon juice is one of the most effective natural remedies for constipation.
Ayurvedic Remedies For Constipation
Ayurveda is based on the laws of nature. It teaches you to put into practice Nature's great principles of health and natural living.
Ayurveda treats the person and not the disease. So, I recommend learning the basics of Ayurveda yourself. Learn what your unique doshas are, and what lifestyle will enable you to live a long disease-free life.
It's fun and you'll learn and understand a lot about yourself.
Massage ½ a teaspoon warm castor oil in and around your navel in clockwise and anti-clockwise directions before bedtime to ease constipation. Alternatively, you can add 2 tsp oil to 1 cup warm milk. Consume this mixture before bedtime for emptying your stomach the next morning.
A tablespoon of clarified butter (ghee) a day, according to doctors, could ease constipation. It binds with the stools and softens them, promoting smooth elimination.
A combination of three different fruits – Amla, Haritaki, and Bibhitaki – all which are mild laxatives. While Amla or Indian Gooseberry eliminates the toxins from your gut, Haritaki and Bibhitaki induce peristalsis and promote elimination. Take 2 caps of Triphala before bedtime to keep your stools regular.
Take a Vata Reducing Diet
A vata reducing diet with an emphasis on oils, dairy, nuts, and whole grains will help you immensely!
Warm milk (1/2 cup) with 1 tsp of ghee before bed.
Yoga Poses For Constipation
Countless people have practiced yoga for thousands of years. Once you start to practice Yoga, you will begin to enjoy better health, deeper sleep, a sharper mind, and a better outlook on life.
In addition, you'll also notice an improvement in your posture, flexibility, vision and general appearance. In other words, you will feel more vibrantly alive and enjoy better health.
The following poses promote good digestion and assimilation, eliminates trapped gas, and offer relief from constipation.
Pavanamuktasana (Wind Relieving Pose)
The folded thighs exert pressure on your colon, aiding in elimination. Lie down on your back. Bend your knees and hug the knees into your chest. Press the thighs firmly on your abdomen. Hold the posture, breathing deeply, for about 3 minutes.
Dhanurasana (Bow Pose)
This pose massages your tummy and promotes assimilation, keeping your stools regular. Lie down on your stomach. Bend your knees and hold the ankles with respective hands. Inhale and lift your head and torso off the mat, pulling your legs away from the body so that your body looks like a bow. Hold the posture for 3 to 5 minutes.
Viparita Karani (Legs Up the Wall)
Inversions improve your digestion and assimilation process. It also promotes detoxification, ensuring relief from constipation.
Sit close to a wall in such a way your right side is in contact with the wall.
Spin your body and swing your legs on the wall, allowing your buttocks to rest against the wall.
Rest in your lower back, pushing the tailbone close to the floor. Let the arms rest above your head. Keep your elbows bent. Close your eyes and rest in the pose for 5 to 10 minutes.
Practice these natural remedies for constipation and you should soon see improvement in your ability to eliminate comfortably.
Conclusion of Natural Remedies for Constipation
I've given you lots of natural remedies for constipation here. For this reason, it can be helpful to read it over again to digest the information or bookmark it for future reference.
Now, it's necessary to take action. This may mean learning to modify your diet and/or lifestyle, or learning how to support your body's health and healing with Ayurveda, essential oils or Yoga.