Hi I am constipated & tried and tested all home remedies. I feel bloated and suffering from gastric issues too. What do you suggest?

Hi, 

Constipation is a condition of disturbance in bowel movements, difficulty in defecation.

There are many factors that contribute to or cause constipation.

The most common causes are  

• Eating a diet too low in fibe
• Eating too few calories
• Not drinking enough fluids
• A low physical activity level
• Due to some medications

Behavior changes: 

Consume a balanced healthy meals in regular interval. 

It is best to follow a regular pattern of bowel movement. Persons having normal bowel pattern usually defecate at approximately the same time every day. Since the bowels are most active after awakening and after meals, the most optimal time for a bowel movement is usually within the first two hours after waking and after breakfast. Don’t ignore the signal to defecate.

Diet: Fiber increases stool bulk, which help stools move through the colon. The recommended amount of fiber is 20 to 35 grams daily. Fresh Fruits, green and green leafy vegetables and cereals are excellent source of fiber. Citrus fruits, prunes, fig and prune juice are especially helpful.  Bloating and flatulence is a common problem with increased fiber so it is best to start slowly and increase the amount of fiber gradually.

• Drinking Lauki juice, beetroot carrot juice daily in the morning also helps to relive constipation.

• Adding ginger in your food also helps to improve your digestion and helps to relieve constipation.

Insoluble fibers: Consume more insoluble fibers. Insoluble Fiber is not digested by the body and is excreted as waste. This type of fiber promotes bowel regularity and discourages the development of constipation and other complication like hemorrhoids. Insoluble fibers are present wheat bran, whole grains, nuts, seeds, and skins on vegetables and fruits.

Drink plenty of liquids: Drink 3-5 liters of water daily, and consume more fruits juices. Fluid helps your body process fiber without any discomfort.

Include exercise or physical activity in your daily routine. Physical activity is a natural way to relieve constipation. Get up early in the morning and drink lukewarm water then go for a brisk walk or gentle jogging help your body to get hydrated and help in relieving constipation.

• Avoid drinking water during meals. 
• Avoid Tea, coffee and other carbonated, packed/canned drinks.
• Avoid spicy, oily fried food items.
• Avoid milk and milk products.
• Avoid polished rice, sugar and maida.
• Drinking cinnamon water 30 minutes before going to bed also helps to relives constipation.
• Consume overnight soaked figs/raisins daily.
• Include more raw vegetable salads and sprouts in your diet.
• Avoid non vegetarian food items.

• Practice regular Yogasana: Aanas like pawanamuktasana, naukasana, matsyasana, vajarasana, vakrasana, and ardha matsyendrasana.
• Practice regular pranayamas like nadishuddhi and bhramari . helps to reduce your stress which is alo cause for constipation.
• Cold mud pack to the abdomen also more beneficial in reliving constipation.

Namasthe!

Dear health seeker Sweety   ,constipation can be radically cured quite easily by changing lifestyle for the betterment, All other eliminating organs of skin, lungs and urine excretion are not working optimally resulting in  sluggish  bowel evcuations, plus hungerless eating are the main reason 
     A patient of constipation was cured simply by including  more of leafy vegetables in the diet along with other  health promoting measures 
1..Avoid fully tea ,
1coffee, cola drinks milk and sugar 
2.Do  some yogic exercises 
3..Bask in the early morning sun 
4..3 to  4 kms of  brisk walk to strengthen the abdominal muscles.
5..Mix  green leafy vegetables in the dough and then  make  composite rotis 
  6..You can  add grated carrots or  coconut scrappings  to the rotis to provide more roughage/fiber 
7..Apply wet  pack  over abdomen for 20 minutes twice at your convenience 
8.Drink  Vegetables soup containing  green leaves, tomatoes, carrots etc in the morning and evening 
   9...Juice fast in 7 or 10 days 
10  Avoid  fried, and other fiberless  products 
   V.S.Pawar MIINT 

Hi there, 

Constipation is nothing but a condition of a digestive system characterised by infrequent and hard bowel that are difficult to pass. It can occur even without any underlying disease such as dehydration, lack of dietary fibres, and sedentary lifestyle habits. The best remedy for treating constipation is to eat a fibre rich diet, increase a fluid intake and an active physical activity. 

• Dehydration is one of the commonest reason for constipation. Increase your daily fluid intake and keep your body more hydrated in order to prevent constipation. Consume plenty of fresh juice and soups daily.

• High fibrous diet is highly recommended to treat constipation.

When food moves through your intestine, most of the waters are absorbed through the colon leaving the undigested matters hard and dry which are difficult to pass through. Dietary fibres helps retain water thereby softening and adding bulk to your stools, which helps aid in the bowel movement. A mix of both soluble and non-soluble fibres such as oat bran, barley, nuts, seeds, beans, lentils, wheat bran, vegetables and whole grains helps soften the stool and make them evacuate easily.

• Consume more fruits like Apple, pears, banana, oranges and grapes as they are rich in fibres. Include more leafy vegetables in your diet. 

• The chances of constipation are always high if you're overweight or obsessed, make sure that your body weight is in right proportion with your height.

• Daily exercise such as walking, brisk walk, jog or any other form of exercises may encourage a bowel movement by stimulating muscles in the lower part of the digestive system. 

• Avoid oily fried foods, every maida products like pastries, cake, muffins, pizza, biscuits and cookies, artificial sweeteners and processed foods. These are common culprits responsible for most of the constipation.

•Avoid carbonated drinks, smoking and drinking alcohol. 

Hi,

Your body has amazing powers to heal and repair itself. We are constantly feeding our bodies with food. Our digestive system needs rest. It is important that you eat only when hungry. Don't eat according to the clock on the wall. Eat according to your body's need and demand. Since the colon is meant for release of toxic waste from the body when the waste gets piled up in the intestine and more food is given to the body, without the elimination of the previous waste it leads to rotting of food in the gut and this in turn leads to digestive issues.

Short term remedies

• Eat only when hungry.
• Chew your food slowly. A lot of digestive enzymes are present in our saliva which helps break down of food.
• Avoid tea, coffee. Incorporate coconut water instead.
• After your meal eat some carom ( ajwain seeds), or sauf, or elachi for better digestion.
• You could tie a wet cloth around your abdomen for 20 minutes, 2- 3 times a day.

Long term changes

• Eat only raw fruits early morning and as a snack, but not after meals.
• Include more raw vegetables.
• Avoid wheat, dairy and animal foods. Avoid all packed, processed, sugary and oily foods. They are all difficult for the body to digest.
• Proper rest and sleep with adequate physical activity. The body heals during rest and sleep.

You could also take help from any natural health coach to help you in this regard. Know more about Wellcure's Nature nurtures program.

You could also read a blog to help you understand your body better

Understand your acidity help yourself naturally-part-1/2

Say goodbye to acidity forever simply naturally - part-2/2

Wishing You Good Health Always!

Thank you,

Regards

हेलो,

कारण - पाचन क्रिया ठीक से ना होने पर अधिक अम्ल शरीर में बनता है क्योंकि जो भी आहार लिया जा रहा है वह देर तक पचता नहीं है। अपचे फ़ूड से toxic गैस बन रही है जो की पाचन तंत्र के स्वास्थ को  बिगाड़ रही है।आँत में अधिक अम्ल (acid) से प्रदाह (inflammation) उत्पन्न हो जाती है। इससे आँत में मल सुख जाता है। रस और fiber यूक्त भोजन ना लेना। तनाव, अनिद्रा भी एक बड़ा कारण है। नशीले पदार्थ के सेवन से भी शरीर में अधिक ऐसिड  की मात्रा बनती है।

समाधान - कच्चे सब्ज़ी का जूस ख़ाली पेट लें।

कच्ची भिंडी, बथुआ, पानी में भिगोए हुए अलसी (flaxseed) सलाद में मिला कर बिना नमक के खाएँ।

पेट पर गिली पट्टी रखें। खीरे का पेस्ट रखें। 20मिनट तक रख साफ़ कर लें। पवन मुक्त आसन करें। ताड़ासन, कटिचक्रआसन, तिर्यकताड़ासन, मकरासन,  सर्वांगआसन, व्याघ्रआसन करें।

सब्ज़ी, सलाद, फल, मेवे, आपका मुख्य आहार होगा। आप सुबह खीरे का जूस लें, खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। यह juice आप कई प्रकार के ले सकते हैं। पेठे (ashguard ) का जूस लें और कुछ नहीं लेना है। नारियल पानी भी ले सकते हैं। बेल का पत्ता 8 से 10 पीस कर I100ml पानी में मिला कर पीएँ। खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी में मिला कर पीएँ। बेल पत्ता 8 से 10 पीस कर 100 ml पानी में मिला कर लें। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ। सब्ज़ी का जूस आपका मुख्य भोजन है। जो की आपको ज़बर्दस्त फ़ायदा करेगा। 2 घंटे बाद फल नाश्ते में लेना है। फल को चबा कर खाएँ। इसका juice ना लें।

दोपहर में 12 बजे फिर से कच्चे सब्ज़ी जूस को लें। इसके एक घंटे बाद खाना खाएँ।

कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurad) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। शाम 5 बजे नारियल पानी लें।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लें। रात 8 बजे के बाद कुछ ना खाएँ, 12 घंटे का (gap) अंतराल रखें। 8बजे रात से 8 बजे सुबह तक कुछ नहीं खाना है।

 इसे बिना नमक के खाएँ, बहुत फ़ायदा होगा। पृथ्वी तत्व को शरीर में डालने का एक नियम हमेशा याद रखें ठोस (solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल (liquid) को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें। ठोस (solid) भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ (liquid) ले सकते हैं। ऐसा करने से हाज़मा कभी ख़राब नहीं होगा। जानवरों से उपलब्ध होने वाले भोजन छोड़ने से ज़्यादा लाभ होगा।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। 

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)

नमस्ते ,
 

अनियमित दिनचर्या, खानपान की गड़बड़ी ,क्रोध, ईर्ष्या , तनाव, रात्रि जागरण ,जानवरों से प्राप्त भोज्य पदार्थों के सेवन की वजह से भोजन का पाचन  अवशोषण वक्षमल निष्कासन सुचारू रूप से नहीं हो पाता  ।

• रात्रि में 7 से 8 घंटे के लिए नींद अवश्य लें इससे शरीर से दूषित पदार्थ बाहर निकल जाते हैं, कोशिकाओं की मरम्मत होती है।

 प्रतिदिन प्रातः गुनगुने पानी , नींबू एवं शहद का सेवन करें इससे आंतों की दीवारें फैलती हैं ,शरीर से दूषित पदार्थ बाहर निकल जाते हैं ।

• प्रतिदिन प्रातः मौसमी फल या हरी पत्तेदार सब्जियों के जूस का सेवन करें ।

• भोजन में ताजे मौसमी फल एवं हरी पत्तेदार सब्जियों का 80% प्रयोग करें, इससे इनका पाचन ,अवशोषण एवं मल का निष्कासन आसानी से हो जाता है भोजन तभी करें जब भूख लगे ।

• मिट्टी के घड़े में रखे हुए जल को प्यास लगने पर बैठकर धीरे-धीरे सेवन करें, जल के सेवन का जैविक घड़ी के हिसाब से उपयुक्त समय दोपहर 1:00 से 3:00 के बीच होता है इस समय भोजन के पाचन के पश्चात उसका अवशोषण एवं दूषित मल का बड़ी आंत की तरफ निकलने की क्रिया होती रहती है।

•  उपवास- सप्ताह में 1 दिन उपवास रहें, इससे शरीर से दूषित पदार्थ बाहर निकलते हैं पाचन अंगों को आराम मिलता है ।

निषेध- जानवरों से प्राप्त भोज्य पदार्थ, चीनी,मैदे, वसा से बनी हुई,  तली भुनी ,मसालेदार वस्तुएं, डिब्बाबंद भोज्य पदार्थ,क्रोध, ईर्ष्या, चिंता ,तनाव ,रात्रि जागरण ,सोने से पहले मोबाइल, टेलीविजन ,कंप्यूटर का प्रयोग।

Hi. Please refer to the below resources to understand more about digestive issues & Nature Cure.

1. Blog - Take control of constipation

2. Real-life natural healing stories of people who cured digestive issues just by following Natural Laws.

Adopting a natural lifestyle will help you in reclaiming your health. You can explore our Nature-Nurtures Program that helps you in making the transition, step by step.