physiobia

Drink Plenty of Water

Your stomach is like a kitchen, and the toilet is the dustbin. If you don’t clean the kitchen every day with water, it will smell so bad. Drink water at least 2.5–3 liters per day. We, as doctors, recommend that if you want to relieve constipation relief then start your day with warm water + lemon or honey. You can also use soaked raisins or figs in warm water overnight can also help.

Morning Routine Tips

Don’t ignore the urge to go to the toilet. Whenever you feel that you need to go to the toilet, then go. In constipation it might be very difficult to poop due to hard and dry stool but we recommend that at least try. Many times, I observed that water works as a stool softener ( as a natural stool softener).

Make a schedule to go to the toilet every morning after drinking a full bucket of water. Studies says that if you decide the time of pooping is sharp 7:00 am at morning than your boy will auto set the time and you will feel the bowel movement automatically at 7:00 am. So, sit on the toilet at the same time daily (morning is best).

Use a footstool (Squatty Potty style) to elevate feet if you use a Western toilet. There are studies like The Indian Motility and Functional Diseases Association and Indian Society of Gastroenterology (2018) that officially stated that when you squat (like in Indian toilets), your thighs press against your abdomen, and your rectum straightens out. We say to use an Indian toilet, and if you feel uncomfortable, then use a stool.

Natural Laxatives (Gentle & Safe)

There are many natural laxatives we can use as stool softeners, like ghee, Isabgol (psyllium husk), Amla juice, or aloe vera etc.

Take 1 tsp ghee in warm milk at bedtime; you will feel the change in the morning.

Isabgol (psyllium husk) in warm water/milk at night.

Amla juice or aloe vera juice in the morning (30 ml).

Increase Fiber Intake

Fiber adds bulk to your stool and makes it easier to pass.

• Whole grains – oats, brown rice, multigrain roti
• Fruits with skin – apple, guava, pear
• Vegetables – spinach, broccoli, carrots
• Seeds – chia seeds, flaxseeds (1 tsp soaked overnight).

Goal: 25–35g of fiber per day

Do Daily Exercise (15–30 mins)

Exercise lead to body movement which help in bowel movement which help to in pooping out stool. Exercise such as

• Brisk walking
• Surya Namaskar
• Yoga poses like:

Pawanmuktasana  (Wind-relieving pose)

Bhujangasana (Cobra pose)

Malasana (Yogic squat)

Eat on Schedule

Many studies say that our body is like a machine, we can auto-set every action and response preplan this is called Circadian Bowel Rhythm. Constipation can occur if meal timing and sleep-wake cycle are irregular. Scheduling our eating plan can help us to cure constipation permanently. Then you will never search for how to cure constipation? Ever again. Make sure you follow some instructions given below, like;

• Avoid skipping meals.
• Eat slowly and chew thoroughly.
• Add probiotics – curd/yogurt daily.

Abdominal Massage (Ileocaecal Valve Release)

According to Dr. H.K. Bakhru in his book “Healing Through Natural Foods,” said that Gentle clockwise abdominal massage stimulates peristalsis, especially near the ileocecal valve (lower right abdomen).

You just need to clockwise massage in a large circle from the right lower abdomen → up to the rib cage → across to the left rib cage → down to the left lower abdomen for constipation relief.

Acupressure’s Potent Points

Michael Reed Gach was the one who described Reflexology & Acupressure and its impact on constipation relief. He identified some points in body where, if we apply pressure, it will stimulate bowel movement by influencing digestive meridians.

Technique: Pressing points like:

LI4 (Hegu): Between thumb and index finger

ST36 (Zusanli): 3 fingers below knee kneecap, outer side of the leg

Yogic Cleansing

Yoga is the most effective and safest way to clean the internal structure of the body so including our gut. Shankhaprakshalana (Yogic Gut Cleanse) is a technique where the person controls water + salt flush guided by yoga poses (done only under expert supervision). Do consult an expert yoga practitioner before practicing.

Some other Yogas are Kapalbhati, Vajrasana, and after meals. These help in constipation relief.

Avoid Things

A person suffering from constipation should avoid eating any kind of processed or packaged food. Try eating a very light fiber fiber-rich homemade food.

Many a time, doctors observe that if a person has a habit of holding back bowel movements, they often get constipation. So do not hold back bowel movements. It might cause other health conditions, too.

Those who do not sleep at night due to night jobs, studies, or business. Common in the 30-35 age group suffers from constipation. Avoid sleeping late at night. 

Do not eat outside food like restaurants, cafés, and street.

Avoid taking too much caffeine or alcohol.

When you need to see a Doctor

Understanding that your constipation is severing and needs a proper treatment is very important. The majority of the time, constipation can be cured at home with the above home remedies for constipation.

• If there is no improvement after 1–2 weeks
• Severe bloating or abdominal pain
• There is Blood in the stool.
• Long-term use of laxatives without relief.

Then you need to go to a nearby clinic or hospital for consultation and an appointment.