People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have.
Constipation is the mother of all diseases or constipation is the root cause of all problems.
What is Constipation?
Constipation is a common digestive issue characterized by infrequent bowel movements or difficulty passing stools. It occurs when the stool moves too slowly through the digestive tract, leading to the absorption of excess water and resulting in hard and dry stools.
What causes constipation?
Constipation can have various causes, and it often results from a combination of factors. Here are some common causes of constipation:
- Low Fiber Intake: A diet that lacks sufficient fiber can contribute to constipation. Fiber adds bulk to the stool and helps it move through the digestive tract more easily. So it is must to eat food with fiber.
- Inadequate Fluid Intake: Dehydration can lead to harder stools, making them more difficult to pass. It’s important to maintain proper hydration for overall digestive health. Eat more fruits and salads in your diet.
- Lack of Physical Activity: Regular physical activity helps stimulate bowel movements. A sedentary lifestyle may contribute to constipation. Doing some Yoga poses, walk or gardening helps.
- Ignoring the Urge to Have a Bowel Movement: Ignoring the natural urge to have a bowel movement can lead to constipation. Over time, the body may stop signaling the need to defecate.
- Certain Medications: Some medications, such as certain pain medications (opioids), antacids containing aluminum or calcium, some antidepressants, and certain antispasmodic drugs, can cause constipation as a side effect.
- Changes in Routine or Diet: Travel, changes in daily routine, or a sudden shift in diet can disrupt the regularity of bowel movements and contribute to constipation.
- Medical Conditions: Various medical conditions can lead to constipation, including irritable bowel syndrome (IBS), hypothyroidism, diabetes, and neurological disorders.
- Pregnancy: Hormonal changes and the pressure of the growing uterus on the intestines can contribute to constipation during pregnancy.
- Aging: As people age, the digestive system may slow down, and there may be a natural decrease in muscle tone in the colon, leading to constipation.
It’s important to note that constipation can vary from person to person, and what may be normal for one individual may be considered constipation for another.
If constipation becomes chronic or is associated with other concerning symptoms, it’s advisable to consult with a healthcare professional for a proper diagnosis and appropriate management.
The health of the entire body is dependent on the health of the colon 💪🏼
Even the best, most nutritious food is useless when our intestines are clogged.
Constipation can often be relieved through natural methods and especially by changing our lifestyle.
How to Cure Constipation forever?
- Increase Fiber Intake:
- Consume more fruits, vegetables, and whole grains. These foods are rich in fiber, which adds bulk to the stool and helps it pass more easily through the intestines.
- Stay Hydrated:
- Drink plenty of water throughout the day. Fluids help soften the stool and promote bowel movements. Eat water rich food; such as eat those fruits, which have more water in them. For example, oranges, cantaloupe, pears, grapes etc. instead of bananas. Don’t eat banana in the morning.
- Prune Juice:
- Prune juice is a natural laxative and can be effective in relieving constipation. Start with a small amount and gradually increase if needed.
- Exercise Regularly:
- Physical activity helps stimulate bowel movements. Aim for at least 30 minutes of moderate exercise most days of the week.
- Establish a Routine:
- Try to have a regular time for bowel movements, such as early in the morning before eating anything at all. This can help train your body’s natural rhythm.
- Probiotics, found in yogurt and other fermented foods, can help regulate the balance of bacteria in the digestive system, promoting regular bowel movements.
- Aloe Vera Juice:
- Aloe vera juice may have a mild laxative effect and can help soothe the digestive tract. Consult with a healthcare professional before using it regularly.
- Herbal Teas:
- Some herbal teas, such as peppermint or ginger tea, may help relieve constipation. Warm liquids, in general, can also stimulate bowel movements.
- Avoid Trigger Foods:
- Certain foods, such as dairy products, red meat, and highly processed foods, can contribute to constipation. Avoid them completely. Since I stopped dairy, my constipation, which I often have is cured completely.
- Magnesium Supplements:
- Magnesium can help soften the stool and stimulate bowel movements. Consult with a healthcare professional before taking magnesium supplements, as excessive intake can have side effects.
- Ground Flaxseeds:
- Flaxseeds are rich in fiber and omega-3 fatty acids. Adding ground flaxseeds to your diet can help promote regular bowel movements.
- Chia Seeds:
- Chia seeds are another excellent source of fiber. When mixed with water, they form a gel-like substance that can aid in bowel regularity.
- Psyllium Husk:
- Psyllium is a plant-based source of soluble fiber. It can be taken as a supplement or added to food and drinks to increase fiber intake.
- Gentle Abdominal Massage:
- Massaging your abdomen in a gentle, circular motion can help stimulate the muscles in the digestive tract, promoting bowel movements.
- Blackstrap molasses is a natural sweetener that contains minerals like magnesium. Some people find it helpful for relieving constipation. Start with a small amount and monitor your body’s response.
- Senna Tea:
- Senna is an herbal laxative that can be found in some teas. It’s important to use senna products sparingly and under the guidance of a healthcare professional, as they can be potent.
- Olive Oil:
- Consuming a small amount of olive oil may help lubricate the digestive tract and ease the passage of stool.
- Avoiding Stimulants:
- Reduce or eliminate the intake of stimulants like caffeine and alcohol, as they can contribute to dehydration and worsen constipation.
- Warm Water with Lemon:
- Drinking a glass of warm water with lemon in the morning can stimulate the digestive system and promote bowel movements.
- Yoga and Breathing Exercises:
- Certain yoga poses and deep-breathing exercises can help improve digestion and alleviate constipation.
- Try avoiding dairy: In people with an intolerance to it, eating dairy can cause constipation due to its effect on the gut’s movements. This includes children who are intolerant to cow’s milk protein and adults with lactose intolerance. If someone suspects a dairy intolerance, they can see their doctor for diagnosis. The doctor may recommend temporarily removing dairy from the diet, while increasing other calcium-rich foods, to see if it improves the symptoms. Dairy or lactose intolerance may cause constipation in some people. In these people, removing dairy from the diet can help relieve symptoms.
- Eat Prunes: This dried fruit is a great source of fiber, which helps move food through the digestive system. Eating a few prunes may encourage a bowel movement. While prune juice lacks the fiber of the dried fruit, both are high in sorbitol. This is a type of sugar that can pass quickly through the gut and draws water into the gut. This can help bulk up stool and stimulate a bowel movement.
- Eat Kiwifruit: Kiwifruit is high in fiber. A small 2019 study Trusted Source suggests that it may aid digestion. This could mean that kiwifruit might be a beneficial natural laxative to try.
- Add Flaxseeds in Daily Diet: Flaxseed is a small seed that comes from the flax plant and is rich in fiber. In particular, flaxseed contains a type of dietary fiber called mucilage fiber. This type of fiber forms a gel when it combines with water, which can help soften stool and act as a natural laxative to help relieve constipation.
- Use Ginger in Daily Diet: A 2018 research review Trusted Source showed that ginger has a long and established history as a digestive aid. Ginger decreases the pressure on your lower intestines, which may help you have a bowel movement when you’re constipated. To use ginger for constipation, you can slice raw ginger root into pieces and chew it slowly. You can make ginger herbal tea or masala chai by adding-fennel, choti elachi, fresh ginger and cloves. In this tea, you can add black loose tea and milk, as well as jaggery powder.
- True Stories: Shalini reverses constipation & lost 15 kg. “This journey has been life changing for me. I have lost 15 kg in 6 months and I feel so light and energetic all the time. My constipation problem is resolved and I experience regular bowel movements.” You can👉 Read her story here. Sumit Pawar, a 29 year old Software Engineer from Mumbai was suffering from constipation & Vitamin D & B12 deficiency. His search for healthy & conscious living brought him to Satvic Movement. He witnessed great changes in his physical as well as mental health within 2 months of following a natural lifestyle.👉 Read his story here.
- Practicing Yoga Asanas: Practicing Yogasanas regularly and changing your food and lifestyle habits can help you get rid of constipation, bloating and other gut issues overtime.
- Include Water Rich Food: Try and include more water rich foods in your diet like fresh fruits and vegetables 🍇🍉
How I cured my Constipation at Home?
By changing your lifestyle, you can help yourself avoid the need for harsh laxatives.
I changed my lifestyle around 12 years ago by stopping sugar and white wheat flour. Still, the change was very slow because I thought, ‘Now I’ve stopped bringing samosas from the restaurant, but making fresh pakoras at home with good oil is much better than those fried in very dirty oil, which they use many times.
I started to eat more fruits, more salads with my breakfast and lunch. Also I cutoff my morning tea and reduced the intake of overall tea in the day.
I made these changes in my eating habit, rest I was doing every morning Yoga for 40 minutes, One hour Vipassana Meditation and walk in the summer for last 24 years.
I started to get many health benefits by doing those changes.
Still, I used to have constipation two to three times a month, which I never like and that thing always hurt me, why my constipation is not fully cured?
by the time of writing this article(January 6, 2024) now my constipation is fully cured and as soon as I getup early in the morning, I go to toilet after brushing my teeth. Also my weight is losing.
What happened? How my constipation is gone forever? What new things I adopted?
You will get all answers below:
My Daily Diet Plan
- Brush My Teeth: When I getup early in the morning First of all, after waking up, I brush my teeth
- Drink 1 Glass of Water: After brushing my teeth, I drink 1 glass of water, which I keep in the Glass Jug overnight
- Do Morning Yoga Poses: I do one hour Yoga and then eat my morning fruit. Any fruit I eat in the morning; such as ripe pear, cantaloupe, green grapes, apricot. I don’t eat any banana in the morning and rarely I eat bananas in even day time. I eat fruits, which have more water in them. You can eat oranges also, but I avoid citrus fruits, they bother my throat
- Vipassana Meditation: After eating my fruits, I do one hour Vipassana Mediation. For Meditation, I use two postures. For 1/2 an hour I sit in the sukhasana and for 1/2 an hour, I sit on Sturdy Prayer Bench with Meditation Cushion.
- Masla Chai: After doing my Vipassana Meditation, I drink a cup of masala chai. How I make it? Pour one cup of water into the saucepan, when it is warm, I put fennel seed, 1 pinch of carom seeds, 2 cloves, 1/2 spoon of loose black tea, 3 crushed green cardamoms and let it brew for 2 minutes, then I add lactose free organic 2% milk. When it is ready, I put 1/2 spoon of jaggery powder. I eat very little something with eat, which I prepare at home; such as til ladus or Pinni
- Eat Gluten Free Lunch: I eat gluten free lunch. I eat one medium size millet roti; such as-bajra roti, jowar roti, bhakri roti, oats roti, finger millet roti, Maki Roti, Besan Roti etc. I eat different types of millets roti everyday. I make fresh sabji of vegetables and salad with it of cucumber, bok choy and broccoli
- Evening Tea: In the evening, I take one cup of masala chai and with it, I eat some roasted chana and 3-4 roasted peanuts.
- Late Evening One Fruit: Around 5.30, I eat any one fruit
- Dinner: I eat my dinner between 7.30 to 8 PM. In dinner, I eat One medium size any kind of millet roti, some times missi roti with sabji and salad
- Sleep Time: I sleep around 9.30 and 10 PM.
What Things I changed in my Daily Diet for last One Month?
For last 12 to 15 years, constantly I’m learning to eat properly and made so many changes in daily diet in these years.
Got so many health benefits as well, even stopped eating medicines and supplements for last 9 years.
But often I used to have headaches, once to twice a month and for that sometime, I had to take Advil for instant relief and I was not happy for that at all and my food search was continue until I get rid from all pains.
Second problem, still I was facing, two to three times constipation in a month, which was also making me sad.
In the beginning of December, 2023, I got severe headaches and it followed by temperature, vomiting and than sore throat. It became worsen that I had to go to the emergency in Etobicoke hospital.
They did all my blood work and gave me pain killer shot for the immediate cure. Being here for last 22 years in Canada, first time I had shot, but that gave me so much comfort and my all headache was gone in just 20 minutes and I could sleep properly that night.
It took 7-8 days that I started to feel normal.
After that I planned to quit dairy 100% and I stopped eating yogurt, milk, desi ghee, paneer and almost everything made from dairy.
Except one thing, now I use organic lactose free milk in my masla chai.
You know what?
Since I stopped dairy, as soon as I get up in the morning, I go to toilet and my weight is losing. My sleep is getting better.
Means dairy is no good for me, that’s what was bothering me for many years and I was not getting proper health benefits despite of doing so much due to dairy.
So this is also the cause of constipation, when one has constipation, it give birth to other health problems.
Now I’m free from constipation and my all health concerns will go away soon.