Fight Constipation with Your Diet

Constipation is one of the most common issues faced by a large section of population. There could be various reasons for difficulty in defecation some of which are enlisted below:

17 MAIN CAUSES OF CONSTIPATION

·       Low fiber diet

·       Not drinking enough water

·       Repeatedly ignoring the urges

·       Hypothyroidism

·       Painkillers (specifically aspirin, ibuprofen)

·       Black Chocolate

·       Calcium & Iron

·       Laxative overuse

·       Dairy products

·       Antidepressants

·       Depression

·       Antacids

·       BP & allergy meds

·       IBD

·       Pregnancy

·       Diabetes & neurological disorders

·       Menopause

The first step to fight this issue is to find the probable cause for it. Half battle is fought when you are able to find the same. Approaching winters will only worsen this condition.

Here is how you can manage constipation in winters

DRINK PLENTY OF WATER:

Having 10-15 glasses of warm or normal water in winters will surely be beneficial. 

·       Have warm water with 2-3 tbsp of raw honey early in the morning.

·       Fenugreek/methi can be used in the form of paranthas or chutney to help your bowel movements.

·       Apple-pear juice is highly beneficial to help this condition

·       Teas from various herbs like mulethi, ginger

·       Aloevera juice

Ayurvedic solution for constipation:

·       Take 2 tbsp ajwain seeds, jeera seeds & heeng each. Roast the three in 5 ml of ghee for two minutes. Have ½ tbsp with warm water twice a day 15 minutes before meals.

·       Apply 2-3 drops of castor oil in the naval region before sleep.

·       Add sesame, sunflower & flax seeds in your flour 1-2 tsp each to help relieve constipation

·       Take powdered dried ginger root, long pepper, black pepper and black salt 1 tsp with warm water before breakfast.   

FRUITS: Some fruits have the properties to regulate the intestinal movements by providing enough fibres, water and laxative effect to your system. They are

·       Prunes Beans Kiwi Ripe bananas Figs Dates Oranges Sea buckthorn 

    (winter berries)

HERBS

Aloe – vera, Fenugreek, Fennel Sea, buckthorn, Sorrel, Senna, Dandelion, Turmeric, Cumin, Fennel Celery

VEGETABLES

Green vegetables like spinach, bottle gourd, methi etc

Green veggies help to add required roughage to improve bowel movements.

Physical Activity:

Regular exercises help the mobility of your gastro intestinal tract thus helping in constipation

Yogasanas like uttanapadasana, pawanamuktasana, vajrasana help to improve bowel movements.