Constipation is a common gastrointestinal woe that affects people of all ages. While over-the-counter medications might offer temporary relief, they often come with side effects and fail to address the root cause. Thankfully, the treasure trove of home remedies for constipation from the ancient science of Ayurveda offers drugless solutions to this uncomfortable condition.
6 Natural Home Remedies For Constipation
In this article, we’ll delve into six natural remedies that can help cure constipation without resorting to medicine.
Shatkarmas: Cleansing from Within
Shatkarmas, the six yogic purification techniques, offer a holistic approach to alleviating constipation. These practices cleanse the body and mind, helping to restore natural harmony. Shankaprakshalana, one of the Shatkarmas, involves drinking saline water to flush out the digestive tract. This ancient technique is highly effective in relieving constipation and promoting overall well-being.
The six Shatkarmas are:
- Neti: Nasal cleansing using saline water removes toxins and promotes respiratory health.
- Dhauti: Cleansing of the digestive tract through techniques like drinking saline water.
- Basti: Enema to cleanse the colon and improve digestion.
- Nauli: Abdominal churning to stimulate the digestive organs.
- Kapalabhati: A breathing technique that purifies the frontal region of the brain.
- Trataka: Focused gazing to improve concentration and eye health.
Natural Diet: Fiber and Hydration
A fibre-rich diet is a cornerstone of combating constipation naturally. Fiber refers to the indigestible part of plant foods that adds bulk to stools and helps them move through the digestive tract. Soluble fibre absorbs water and forms a gel-like substance that softens stools, while insoluble fiber adds bulk and facilitates regular bowel movements. Foods like whole grains, fruits, vegetables, legumes, and nuts are excellent sources of fiber.
Adequate hydration is equally crucial for preventing constipation. Drinking water and other hydrating beverages keep the stool soft and easy to pass. Together, a fiber-rich diet and proper hydration promote healthy bowel function and prevent constipation.
Here are some examples of fibre-rich foods you can incorporate into your diet:
- Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats. These grains are rich in insoluble fiber that adds bulk to the stool and aids in the easy passage.
- Legumes: Beans, lentils, chickpeas, and peas are excellent sources of soluble and insoluble fiber. They help soften the stool and promote bowel regularity.
- Fruits: Fruits such as apples, pears, berries, kiwi, and oranges contain both soluble and insoluble fiber. The natural sugars in fruits also provide a gentle laxative effect.
- Vegetables: Dark leafy greens, broccoli, cauliflower, carrots, and sweet potatoes are packed with fiber that aids digestion and prevents constipation.
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, and pumpkin seeds are rich in fiber and healthy fats that promote smooth bowel movements.
- Prunes: Prunes, or dried plums, are well-known for their natural laxative effect. They contain sorbitol and fiber, both of which help alleviate constipation.
Yoga and Hydrotherapy: Movement and Hydration
Yoga offers a range of asanas (poses) that can help improve digestion and prevent constipation. One such asana is “Pawanmuktasana” or Wind-Relieving Pose. This posture involves lying on your back, hugging your knees to your chest, and gently rocking from side to side. Pawanmuktasana helps stimulate the abdominal muscles and enhances the digestive process, providing relief from constipation and bloating.
Additionally, hydrotherapy techniques, such as drinking warm water in the morning or using a cold compress on the abdomen, can help stimulate the digestive system.
Intermittent Fasting: Giving the Gut a Break
Intermittent fasting involves alternating periods of eating and fasting. This practice provides the digestive system with regular rest intervals, allowing it to function optimally. Fasting periods allow the intestines to clear waste and aid in the prevention of constipation.
Healthy Beetroot and Ash Gourd Juice: Morning Elixir
The term “elixir” refers to a magical or medicinal potion that is believed to have the power to transform or heal. In the context of our remedies, a “morning elixir” signifies a natural and health-enhancing drink that is consumed in the morning. In this case, healthy beetroot or ash gourd juice serves as a morning elixir.
These juices are often touted for their rejuvenating properties, aiding digestion, enhancing nutrient absorption, and promoting regular bowel movements. Starting your day with a nutrient-packed elixir like beetroot or ash gourd juice can provide a refreshing boost to your digestive system and overall well-being.
Ash Gourd Juice Benefits:
Ash gourd juice, also known as “Petha” juice, is a traditional remedy in Ayurveda for promoting digestive health and relieving constipation. This hydrating and nutritious juice offers several benefits:
- Hydration: Ash gourd juice is high in water content, helping to keep your body hydrated and soften the stool for easier passage.
- Fiber: It contains dietary fiber that adds bulk to the stool and supports healthy bowel movements.
- Nutrients: Ash gourd juice is a good source of vitamins, minerals, and antioxidants that nourish the digestive system.
- Detoxification: Regular consumption of ash gourd juice aids in detoxifying the body and preventing the buildup of toxins that can contribute to constipation.
- Anti-Inflammatory: The anti-inflammatory properties of ash gourd juice can help soothe the digestive tract and alleviate discomfort.
Shankh Prakshalan: Ancient Cleansing Technique
Shankh Prakshalan, a traditional cleansing technique, involves drinking a large quantity of saline water to cleanse the digestive tract thoroughly. This practice not only helps alleviate constipation but also purifies the body’s internal systems. It is advised to learn this technique from a qualified practitioner to ensure safety and effectiveness.
Incorporating these natural remedies into your routine can bring about positive changes in your digestive health and overall well-being. By embracing these drugless solutions rooted in ancient wisdom, you can bid farewell to constipation and experience the joy of a healthy and harmonious gut.
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