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12:16 PM | 22-02-2021
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Hi, I am suffering from slow bowel movement, elimination is not well and not proper. I am following natural diet only, totally avoiding processed foods. And my sleep is not well. How can I heal from this problem?


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11:16 AM | 26-02-2021
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Hello Boopathi,

For a good metabolism and digestion, a correct diet is important and along with that, a good lifestyle is also essential. Eating time and quantity is equally important just like the choice of foods for healthy digestion. 
Drinking enough water, sleeping pattern, physical activity are some factors which affect digestion. 

Diet to follow- 

  • Drink 3 to 4 glasses of warm water on an empty stomach in the morning. This will help to flush the toxins out of the body. 
  • Have Vitamin C rich foods like blueberries, orange, etc.
  • Eat soaked raisins on an empty stomach in the morning. 
  • Have sprouts, nuts, beans, and salads. 
  • Eat fresh, seasonal, and locally available fruits and vegetables. 
  • Drink freshly prepared homemade fruit juices with fibres. This will add bulk to the stool and will aid in the movement of the stool.
  • Drink plenty of water during the day. 
  • Have your dinner 3 to 4 hours before your sleeping time.

Foods to avoid- 

  • Avoid dairy products and animal foods. 
  • Avoid processed, packaged, oily, and spicy foods. 
  • Avoid refined oils and refined grains. 
  • Avoid tea, coffee, and other caffeinated drinks. 
  • Avoid carbonated drinks. 

Exercise 

  • Start the day with a brisk morning walk of at least 30min. 
  • Do 12 sets of suryanamaskar daily in the morning. 
  • Perform pranayam, specially anulom-vilom and bhastrika pranayam. 
  • Take sunrays early in the morning. 
  • Take short walks after every meal.

Sleep

A proper sleeping pattern is very important for a healthy digestive system. Hence, take proper sleep of at least 7-8 hours daily. Sleep early at night and also wake up early in the morning. 

Thank you 

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12:35 PM | 09-03-2021
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A common cause for slower bowel movements is lack of fiber in your diet.

Other gut ailments such as IBS, gastroparesis, etc can also be the cause

Some modifications that will help you are –

  1. Take diet with gluten-free grain chapati along with seasonal vegetables and fruits
  2. Take a cold hip bath daily for 15 minutes
  3. Perform 6 – 12 rounds of Suryanamaskara daily
  4. Take abdominal massage with mustard oil twice weekly
  5. Perform Kapalbhati pranayama daily 3 rounds (avoid if you have high b.p)
  6. Drink 3 to 4 glasses of warm water on an empty stomach in the morning before evacuating bowels
  7. Eat soaked plums on an empty stomach in the morning. 
  8. Have sprouts, nuts, beans, and salads. 
  9. Drink at least 3 L of water during the day. 
  10. Have your dinner 4 hours before your sleeping time.
  11. Take meals at proper timing, Sit crossed legged and chew your food slowly  

Avoid

  • Avoid dairy products and animal foods. 
  • Avoid processed, packaged, oily, and spicy foods. 
  • Avoid refined oils and refined grains. 
  • Avoid tea, coffee, and other caffeinated drinks. 
  • Avoid carbonated drinks. 

Sleep

Take proper 7 -8 hours of sleep at night time. Disturbed sleep often leads to constipation and slow bowel moments

If your problem is not resolved please check in with a naturopathic doctor for a personal consultation.

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