Good morning,I Manoj Kadam age 38 I am not getting my bowel movement regularly and facing a constipation. Pls guide
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Read moreHello User,
Constipation is a common problem nowadays which results due to improper lifestyle and wrong eating habits. Chronic constipation leads to many health problems like hemorrhoids, Crohn's disease, etc. Hence, the root cause is constipation which can be cured by following a correct lifestyle and correct eating habits.
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 fibers. 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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vinod arora
11:01 AM | 28-05-2021
एक चमच आंवला पाउडर सुबह, एक चमच त्रिफला पाउडर कोसे पानी में लें ।
Replyvinod arora
11:02 AM | 28-05-2021
त्रिफला पाउडर रात में ।