Treating Constipation the Natural Way: Constipation Ayurveda Remedy and Yoga

What Is Constipation?

Constipation is defined as the infrequent passage of stools or difficulty evacuating stools.

In Ayurveda, it's called vibandha, meaning a blockage. So it's something when there is blockage of stools. It can be due to any reason, such as insufficient production of waste products in your bowel or any structural changes in your bowel that can cause blockage.

But don't worry, and you're not alone. 

Constipation is seen in 15% of the population. It is observed in increased rates in females, especially in the elderly over 65. Women after menopause face a lot of trouble, including Constipation. 

When Do You Know it's Constipation?

Constipation isn't something new to anyone. It comes and goes. Sometimes, you get worried, and sometimes, you let it go. 

But as we always say, when it comes to health, the sooner you realise, the better. You should identify what is wrong with you with the help of different associated symptoms.

Constipation symptoms may be,

• Straining, dry, hard or lumpy stools that are hard to pass.
• Fewer than three bowel movements a week.
• A sensation of blockage.
• A sense of incomplete evacuation 
• Abdominal discomfort and cramps
• Bloating.
• Sometimes feeling nauseous and lethargic.

How often you defecate is different for everybody, so signs and symptoms of Constipation differ from person to person.

Talking to your healthcare provider about your stools may feel awkward. But your stools say a lot about your health, so it's essential to keep track of when you're experiencing symptoms of Constipation and how often. Shooing it away as soon as you get the mildest hunch of Constipation is also necessary.

We will help you all through it.

When Are You Likely to Face Constipation?

You know your body better than anyone else. Knowing what food habits, daily routines, or lifestyles can get you in trouble is your unique knowledge. You can use this knowledge to prevent this tight situation easily.

But what happens when you are confused and troubled with long-term Constipation? When you are not able to find out the reasons!

Here are some of the causes.

Constipation can be differentiated as

• Primary ( slow transit or outlet obstruction)
• Secondary

Primary can be because of your food and lifestyle.

Secondary causes may be many, such as;

• Associated metabolic disturbances - Diabetes, Hypothyroidism, Hypercalcaemia
• Medications -Analgesics Like Opioids, Nonsteroidal Anti-inflammatory Agents, Anticholinergics, Antidepressants, Antipsychotics, Antihypertensives 
• Neurological disorders -Parkinson’s Disease, Multiple Sclerosis, Dementia, Spinal Cord Lesions
• Myopathies diseases - Scleroderma, Myotonic Dystrophy
• Structural disorders - Colon Cancer, Strictures, Large Rectocele

Is It Only a Loo Problem, or Is There More?

So, apart from the second situation, which needs individual treatment for the cause, let's go through the functional problems.

You may be concerned about your poop problems only when you stop having them. But is there a need to go beyond it?

Generally, Constipation occurs when the large intestine absorbs too much water from the stool; as a result, dry and hard stools are passed.

In Ayurveda, going to the loo has been explained as a dinacharya, which is a part of the daily routine. Apart from this, it is an evaluation criterion or one of the essential evidence of your Agni or digestive fire. It also says a lot about your Koshta, which is the ability of your gut to absorb nutrients. 

Our doctors at Nirva take a lot of concern regarding your bowel movements to pen down your entire health condition.                       

How Can an unhealthy Gut Cause Constipation ?

Bowel health, famously known as gut health, is an ever-growing topic of concern. This concern is particularly because today's lifestyle has given a lot of ways for a person to spoil the gut. 

Maintenance of ;

• Metabolism
• Immunity 
• Motility 

The bowel keeps the good bacteria in its place. Anything that spoils these may lead to a constipated condition.

So, your Constipation can be reflected in your gut health.

What Language Does Your Bowel Speak?

"Everyone's Koshta is different because everyone's Prakriti is different", - Israa Ismail, Senior Ayurveda Consultant at Nirva

What does this mean?

Let us decipher it for you in simple terms.

Prakriti is nature, considered as the body constitution of an individual. Prakriti is genetically determined, categorising the population into subgroups based on phenotypic characteristics like appearance, temperament and habits. 

The concept is claimed to help predict an individual's susceptibility to a particular disease, prognosis, and selection therapy. 

What is Koshta?

Koshta is the gut behaviour or response part of your basic constitution, Prakriti. This need not be a pathological gut behaviour. 

So, some of you may have had hard stools for the majority of your life. If this is the case, you need not panic. You need to know your gut behaviour or reactivity to understand whether your bowel movements are normal or pathological. 

You can ask your Ayurvedic consultant to get through this confusion.

Now, to the point of the three languages of Koshta or gut.

They are - 

1. Mrudu Koshta ( Soft Bowel or Soft Stool Clearance) 

Mrudu means soft, smooth, or easy. This is usually seen in a person with a pitta temperament. 

Characteristic features are

• Passing the stool is smooth and easy
• Intense appetite and digestion.
• Soft and smooth stools with or without loose stools.
• The person does not need to spend much time in the loo.
• Coffee or hot water is not required to get the bowel moving.

2. Madhyama Koshta ( Moderate Bowel Movement)

Madhyama means moderate, which is neither too hard nor too soft. This is usually seen in Kapha's predominant temperament people.

Characteristic features are

• Stools get excreted with moderate easiness
• Stool evacuation is neither difficult nor too easy.
• This is associated with an average type of digestion and appetite.
• The stools may be sticky and sometimes block the pathway.
• Stool bulk is more.

3. Krura Koshta ( Hard Bowel Clearance)

Krura means complex or challenging. This is usually seen in people with a vata-predominant temperament.

Characteristic features are

• Difficulty in passing the stools
• Unpredictable appetite and digestion.
• Tendency to constipate. 
• The person needs to spend a lot of time in the loo.
• Bowel motivation needs a cup of coffee or hot water.
• Stools will be dry, pellet-like, and lack smoothness.
• Pain and straining are associated with the passage of stools. Sometimes, there is pain in the abdomen and bloating.

There! You can evaluate yourself and know which category of Koshta you belong to!

But this does not mean that a person of vata temperament will always have Krura Koshta or hard stools. Koshta type is the normal inborn tendency that is always present. This tendency can become from severe to worst. This depends upon the food and lifestyle of the person.

What are the Complications of Constipation?

The bowel movement is an essential part of body detoxification. If the proper quantity is not evacuated at the right time, the accumulation of toxins may cause many diseases that become difficult to handle. 

Some of the known complications of Constipation are-

• Bowel obstruction 
• Haemorrhoids
• Fissures
• Rectal prolapse
• Hernia
• Spastic colitis
• Laxative abuse
• Excessive straining for defecation has terrible effects on the brain, heart, and arterial structures.
• Headache
• Bloating

Although Constipation is rarely severe, its chronicity stage may lead to complications.

Removing toxins to keep our body healthy and in good balance is essential.

For a healthy interior, we keep our home clean and tidy.

Are There Solutions to Relieve Chronic Constipation?

So, as long as you have an idea of what is bothering you, there are solutions. 

Now, let us take a step forward and find solutions for it.

The first troubleshooter is to find out the cause and ensure that what you are going through is not because of any secondary reason.

Constipation is a common and challenging complaint, but a systematic evaluation can lead to effective measures.

Ayurveda, yoga, and other holistic medical science take a systemic approach to finding natural solutions to Constipation.

It can include 

• dietary changes, medications
• Ayurvedic supplements

Physical and mental therapy, including yoga and smriti meditation.

Is There Anything Called the Best Position to Poop?

Sounds ridiculous, right?

Don't keep wondering!!!

Read through…

Some people swear there is an ideal position that will reduce the friction and pain felt during the bowel movement.

Can changing position make the process smoother?

Let's look at some of the most commonly used positions for pooping.

• Sitting
• Sitting with hips flexed
• Squatting

Sitting is the typical defecation posture for many. Some researchers who studied the digestive system trace health conditions such as irritable bowel syndrome and chronic Constipation to sitting type of toilet position.

Squatting is pointed out as the best position for defecation, which is humans' natural impulse. Sitting does not allow your rectal muscles to relax in a straight line.                         

It is difficult to squat in the toilets we use, so the position you can adapt is sitting with your hips flexed at least 60 degrees.  

So, you can use a potty stool to lift or elevate and angle your legs when you use the toilet.

 Happy toileting!

What Are Natural Remedies for Avoiding Constipation?

Body function is a natural process. So, anything that goes against this natural process has a solution. 

The first approach to anything going hullabaloo in our body is - A natural remedy.

Let's see some natural remedies for Constipation-

1. Include Fibre in Your Diet

Many fruits, vegetables, legumes, corn(bran), cauliflower, raisins, berries, green leafy vegetables, fives, guava, and spinach are rich in fibre. They help in forming bulk in stools.

1. Stay Hydrated

Water is the solution for a good amount of health conditions. Sipping warm water in the morning helps in bowel movement. Also, a good amount of warm water throughout the day helps in the easy flow of stools through our intestines and keeps them soft. Water content, along with fibre-rich diets, help in softening the bowels.

1. Avoid Excess Coffee and Tea

Even when taking a lot of fibre-rich food, drinking a lot of water, and still experiencing unexplained Constipation, your coffee may be the culprit. Too much coffee and tea can lead to dehydration.

1. Cut down on Dairy Products

Non-dairy milk can be a superb substitute for constipation-causing cow products. For example, oat and coconut milk can help. You can also switch from whole milk to skim milk.

1. Exercise 

Do not sit in a place for an extended period. Consider walking or jogging for at least 15 minutes a day. Also, after having a heavy meal, walk at least 100 steps for better digestion.

1. Do Not Hold the Urge.

As per Ayurveda, a natural urge signals the person to act. It needs to be attended to immediately. Regular holding of the defecation urge will lead to Constipation.

1 Essential and Regular Tip That Can Say Bye-Bye to Constipation!

"Water"

Drink two to four glasses of water a day unless fluid is restricted. 

Try warm liquids, especially in the morning.

Ayurvedic Remedy for Constipation, How Ayurveda and Yoga Help

Ayurveda and yoga are holistic approaches to health and wellness that balance body, mind, and spirit. Ayurveda focuses on preventing disease, so its approach to treating Constipation encompasses a range of healthy choices rather than focusing solely on laxatives and immediate relief.

Ayurveda

In addition to natural laxatives, an Ayurvedic diet, exercise, and massage are crucial to maintaining a healthy digestive system.

Ayurveda describes everything in the language of three bio-energies : 

• Vata, power of movement
• Pitta, the force of metabolism 
• Kapha is the energy of binding and structure.

Here, experts in holistic Ayurveda explain Constipation as an imbalance of vata dosha, which centres in the colon.

As explained on this page, taking care of your gut, the Koshta and its regular smooth working are necessary treatments for Constipation.

Ayurvedic constipation treatment techniques that you can approach are-

• Bio-cleansing therapies (samshodana ) followed by palliative therapy (samshamana)
• Internal oleation (Snehapana)
• Whole body oil massage and sedation (Sneha and Sweda)
• Virechana ( therapeutic purgation)
• Therapeutic enema (Basti)
• Medicated suppositories ( Phala Varti)

There are various Ayurvedic supplements for Constipation that not only provide relief from stool blockage but also improve your metabolism and gut health.

Make an appointment with your Ayurvedic consultant to help you choose the best supplement.

Here are some ayurvedic remedies for Constipation that may help you,

• Soak 10-15 raisins in water in the morning and consume them at night.
• One teaspoon of ghee should be dissolved in one cup of warm water and taken during bedtime.
• Castor oil in at least one teaspoon at night or early morning can help.
• Tender leaves of castor(2-4) were taken and ground to paste. Aloe Vera pulp can be added when consumed.
• Regular use of aloe Vera pulp in the diet prevents hard bowel.
• Before breakfast, eat a half cup of cooked beet.
• Eat bananas
• Massaging your tummy with arm oil will reduce bloating with Constipation. It also helps in pushing the movement of the bowels.
• Some Ayurvedic enemas and laxatives are available that can be taken under the supervision of your Ayurvedic consultants.

Yoga

Though yoga may not be the first thing that comes to mind, some evidence suggests yoga can help alleviate Constipation.

A 2015 study of people with IBS determined that yoga could be a cost-effective alternative therapy for the predominant symptom of this condition: Constipation and diarrhoea. This may help by reducing stress-related issues.

Some yoga postures can manipulate a person's digestive tract and may help relieve Constipation by encouraging the digestive tract to pass stool or gas.

Read on to learn more about yoga poses that may help alleviate Constipation.

Some of these poses may be more challenging than others.

It's better to speak to your yoga instructor at Nirva Health.

• Wind relieving pose (pavanamuktasana)
• Cobra pose (Bhujangasana)
• Garland pose (Malasana)
• Seated twist (Ardha matsendryasana)
• Plow pose (Halasana)
• Butterfly pose (Baddha konasana)
• Tortoise pose (Kurmasana)
• Twisted pose (Vakrasana)
• Diamond pose (Vajrasana)
• Surya anuloma viloma (breathing deep relaxation technique)

Yoga offers benefits to your colon health by;

• Improving digestion.
• Eliminating toxins from the body.
• Creating a sense of balance. 
• Improving digestion by stimulating blood flow and circulation.

Be cautious while attempting these postures, and do not push yourself too hard.

How Soon Will These Remedies for Constipation Work?

This question can be answered when you know what is bothering you.

The first step to every problem related to Constipation is to improve your digestion. Keeping a healthy digestion and metabolism is the key to most situations.

Ayurveda and yoga concentrate on getting your body going structurally and functionally. They do not substitute your natural bodywork, but they push your body to wake up and function naturally.

So, the time taken for your body to bounce back to a healthy gut fire and digestion will be the time to return to a healthy regular bowel movement.

Herbal Remedies for Constipation                          

It's pretty easy to find herbal remedies for Constipation. Over-the-counter laxatives mostly contain herbal ingredients. Most laxative herbs contain anthraquinones, substances that have a stimulant effect on the intestines. 

These laxatives work by drawing in the fluid to the colon and increasing peristalsis, that is, the movement of materials through the colon. Adding fibre and fluids is essential during Constipation.

Let's look at some fibre-rich herbs that can help you with constipation.

Talk to your doctor before using any herbal remedy regularly for relieving Constipation. Especially take extra care if you are pregnant or breastfeeding.

Caution for Laxative Usage!

Our ayurvedic experts suggest that overuse of laxatives for an extended period eventually worsens constipation.

Hence, when prescribed medicine for Constipation, be proactive in changing your lifestyle and diet habits to prevent dependency on medications.

Possible side effects of the overuse of laxatives are

• Bloating
• Cramping
• Thirst
• Nausea
• Loose stools
• Rectal irritation.

The punchline line is, do not get depended on your laxatives.

The Final Takeaway!

Ayurveda believes Constipation is the root cause of most diseases- physical or psychological. We all know by now that 70-80% of hormones are produced in response to our gut, and for our gut to stay healthy, it is important to pass bowel movements every single day.While home remedies for constipation work for many people, in case nothing works, one needs medical advice.

Constipation: the sure sign that your gut is giving you the silent treatment.