12-Tips for Constipation
Written by Dr. Ashvin B. Bagde   

Constipation is defined as having a bowel movement fewer than three times per week. With constipation stools are usually hard, dry, small in size and difficult to eliminate. Some people who are constipated find it painful to have a bowel movement and often experience straining, bloating and the sensation of a full bowel.
Some people think they are constipated if they do not have a bowel movement every day. However, normal stool elimination may be three times a day or three times a week depending on the person.
Constipation is a symptom not a disease. Almost everyone experiences constipation at some point in their life and a poor diet typically is the cause. Most of the times constipation is temporary and not serious, understanding its causes, prevention and treatment will help most people find relief.
 

The most common causes of constipation are diet low in fiber or a diet high in fats, such as cheese, eggs and meats followed by lack of physical exercise
The recommended amount of fiber isn't difficult to achieve. One small apple will supply an adult with three grams of fiber, while a half cup of peas will supply five grams. A bowl of bran cereal is good for 13 grams of fiber. The best fiber providers and great home remedies for constipation are prunes, dried beans, raisins, popcorn, figs, pears, nuts, fruits and vegetables. The best liquid for preventing constipation and overall good health is water.
Constipation affects almost everyone at one time or another.
12 Tips for Constipation
1. Include more fruits in your daily diet helps (grapes-lemon-apples-banana-oranges etc.)
2. Chew each morsel of food 30-35 times before swallowing
3. Eat steamed freshly bought vegetables. Green leafy veggies may be balanced for Vata dosha by cooking with ginger, cumin, coriander and asafetida.
4. Drink a glass of water upon waking, just after visiting bathroom
5. Dry fruits like raisins, dates or figs to be soaked overnight and eaten in the morning.
6. Eat papaya before or after a meal is helpful not only in relieving constipation but also helps you look young.
7. Lemon juice squeezed in a cup of hot water with a pinch of salt to be taken early morning daily
8. One hour before your wakening time drink 1-2 cups of saline hot water and then go back to bed again ?this helps clear your bowels
9. Adding 1-2 spoons of castor oil to milk and drinking it daily at bedtime helps
10. Avoid eating lot of spices, fried food, frozen food and food/drinks with preservatives, don't suppress natural urges.
11. Squat for 10 minutes first thing in morning to relieve gas and stimulate apana Vayu (downward air movement) to induce urge to pass stool. Twist the upper torso from side to side to trigger energy points on the lower belly for the same goal.
12. Then squat on toilet or place feet on small step bench when attempting to pass stool.
If the mentioned tips do not cure or even minimize the symptoms or if constipation is quite bothering you for a long time. Do not hesitate to consult a doctor to get a medical evaluation about your condition.

Lecturer, Deptt. of Samhita. Shubhdeep Ayurved Medical College, Indore (M.P.)