Hello Musa Start with tablet Liv-52 1-0-1 after food with water, This will improve your digestion Take 2tsp of castor oil in a cup of warm water and drink it after dinner. Include seasonal vegetables and fresh seasonal fruits in your diet. Do pranayam lom -vilom kapalbhatti bhastrika daily for 5-10mins twice. Take Triphala juice 20 ml twice daily after food with water. Avoid processed, fatty & fast foods.
You can start on Triphala churna 1 teaspoon with warm water at night Chitrakadi vati one tablet to be issued two times daily Abhaya aristha-4 teaspoon with equal quantity of water twice daily after food Drink plenty of fluids Include more fibre, fruits, green leafy vegetables in your Walking Pranayam, a meditation to be done regularly
Diet Tips (Local Nigerian Foods)
1. High-Fiber Foods
Vegetables: Ugu (fluted pumpkin leaves), spinach, kale, okra, pumpkin leaves
Fruits: Pawpaw (papaya), mango, guava, oranges, pineapple
Legumes: Beans, lentils, cowpeas, groundnuts (peanuts)
Whole grains: Brown rice, millet, sorghum, oats, whole wheat products
Roots/Tubers (with caution): Sweet potatoes, yam (especially boiled)
2. Hydration
Drink at least 2–3 liters of water daily
Soups, light broths, or natural fruit juices (without added sugar) help too
3. Healthy Fats
Small amounts of palm oil, olive oil, groundnut oil, or avocado to lubricate intestines
🏃 Lifestyle Measures
Exercise: Daily walking (20–30 minutes), light stretching or gentle yoga
Routine: Try to have bowel movement at the same time every day (morning works for most)
Avoid delaying urge: When you feel the need, go immediately
🌿 Herbal / Natural Options
Psyllium husk (Isabgol): 1–2 tsp in water at night
Flaxseeds: 1 tsp soaked in water overnight, taken in morning
Aloe vera juice (small quantity) for occasional relief
Ginger or herbal teas: Help digestion
(These are safe, widely available, and do not require prescription.)
Do not worry Start on Haritaki churna 0-0-1 tsp with warm water at night Chitrakadi vati -1-1-1 to be chewed Abhaya aristha-15-0-15 ml with equal water Include calcium Drink warm water throughout the day Include more fruits vegetables fibre content in diet Movement- atleast 45 minutes brisk walk daily is a must
Dealing with constipation often requires a comprehensive understanding of your body’s natural rhythms and dietary habits. In Ayurveda, constipation is typically linked to an imbalance in the Vata dosha, which governs movement and elimination. Ensuring your digestive fire or ‘agni’ is strong, is essential for regular bowel movements.
Considering your location in Nigeria, it’s vital to incorporate both locally available ingredients and Ayurvedic guidance. Begin by focusing on your diet. Increase your intake of fiber-rich foods such as yams, plantains, and green leafy vegetables that are easily available in Nigeria. Integrate fruits like oranges, pawpaw, and watermelon into your daily meals as they enhance digestion and provide necessary hydration — both being crucial for battling constipation.
Incorporate warming spices like ginger, cumin, and fennel seeds in your meals. These spices stimulate the digestive fire, promoting better digestion. Prepare a detox tea using ginger or cumin seeds: steep them in boiling water for about 10 mins and drink this warm, ideally before meals. This can help invigorate the digestive system.
Hydration is equally important, so make sure you’re drinking adequate amounts of water throughout the day. Consider starting the day with a glass of warm water, possibly add a teaspoon of honey and lemon, to kickstart your digestion first thing in the morning.
Lifestyle factors also play a role. Establish a routine by waking up and eating meals at the same time each day. Incorporate light exercises such as yoga or a morning walk to help stimulate digestion. Yoga poses such as Vajrasana (Thunderbolt Pose) or Pavanamuktasana (Wind-Relieving Pose) can specifically aid in alleviating constipation when practiced regularly.
Stress can also imapct bowel function, so engage in relaxation techniques such as meditation or deep-breathing exercises to maintain a calm mind and balanced dosha. If symptoms persist or escalate, consulting with a local health care provider or an Ayurvedic practitioner is advised to tailor solutions specific to your constitution and health needs.
1) Erand bhrishta haritaki - 1 tsf before food with warm milk 2 times
2) sukumar ghrita 20 ml+ yava kshara 500 mg + saindhava 500 mg - 1 hr after food with warm water 2 times
Diet and Lifestyle:
Pathya
Take 500ml of water early morning and walk for 10 minutes to relieve gas and stimulate Vata to induce urge to pass stool.
Eating freshly cooked food is helpful. Spices like cumin seeds, coriander, turmeric powder, fennel and asafetida are good as they make the food easily digestive.
Proper chewing of food is very important.
Take plenty of leafy vegetables and salads.
Drinking a glass of warm milk at the time of going to bed helps in evacuation, the next morning. In case of severe constipation, mixing two tea spoonful of castor oil in the milk is very helpful.
Whole grain bread can be taken. Unpolished rice can be taken moderately.
Drink a glass of water upon waking, just after visiting bathroom.
Dry fruits like raisins, dates or figs to be soaked overnight and eaten in the morning.
Include more fruits in your daily diet helps (grapes-lemon-apples-banana-oranges, etc.)
Eat steamed fresh vegetables.
Green leafy veggies may be balanced for Vayu doshas by cooking with ginger, cumin, coriander and asafetida.
Eating papaya before or after meals is helpful in relieving constipation.
Regular physical exercise is also important for having clear bowels. One should try to have relaxed mind, free from anxiety, stress, etc.
Apathya
Pasteurized milk.
Cooked eggs.
Overcooked Meats.
Refined starch.
Avoid eating lor of spices, fried food, frozen food and food/drinks with preservatives, don’t suppress natural urges.
HELLO MUSA,
Constipation means difficulty or delay in passing stool, or the feeling of incomplete evacuation
In Ayurveda, it is called Vibandha and mainly arises from vata imbalance
-Vata= air + space element in the body responsible for movement (including bowel movement ) -When vata gets dry, irregular, obstructed , stool becomes hard, and difficult to pass
CAUSES IN DAILY LIFE -dry foods (yam chips, garri without soup, biscuits ) -Skipping meals, eating at irregular times -Low filers (not enough vegetables, fruits, legumes) -drhydraion (low water intake) -sedentary lifestyle, stress, aging
If long standing , constipation can cause: piles, fissures, bloating, poor appetite, skin problems, toxins accumulation
TREATMENT GOALS -Soften stools-> make bowel movement easier -correct digestion -> prevent gas, bloating, indigestion -balance vata dosha-> oiliness, regular routine, calming mind -remove toxins-> reduce heaviness, fatigue -promote long term healthy habits-> so that you don’t need constant laxatives
INTERNAL. TREATMENT
1) TRIPHALA CHURNA= 1 tsp with warm water at bedtime =balances all doshas, prevents dryness
2) ISABGOL HUSK= 2 tsp in warm water before bed (psyllium husk) =adds bulk + soften stool
3) CASTOR OIL= 1 tsp in warm milk at night only once a week =strong laxative, clears hard stool quickly
IF AVAILABLE ONLINE KINDLY TAKE -Himalaya herbolax= 2 tabs at night
DIET -warm, soft foods , soups, porridge, stews -vegetables= okra, spinach, pumpkin, carrots, beets, garden eggs -fruits= pawpaw (papaya), ripe bananas, mango ,watermelon, soaked dates/raisins/figs -whole grains= millets (acha), sorghum, Brown rice, oats, whole wheat -legumes= beans, cowpeas, lentils (well soaked+ cooked) -healthy oils= sesame oil, coconut oil, olive oil -milk with ghee 1 tsp at bedtime
AVOID -dry fried foods -chips, pastries, puff-puff -excess yam, plantin chips biscuits -excess red meat, cheese, and very spicy food -cold drinks, iced water slows digestion
YOGA ASANAS= to stimulate colon movement -pawanmuktasana= helps gas and bowel movement -vajrasana= after meals, aids digestion -malasana= natural position for bowel movement -bhujangasana= improves gut circulation
PRANAYAM -Anulom vilom= calms vata, improves oxygen supply -Kapalbhati= stimulate digestion, removes toxins
LIFESTYLE ADJUSTMENTS -drink warm water early morning -fix regular eating and sleeping times -avoid suppressing natural urges -walk for 30-40 min daily -stress management- chanting, meditation, prayer
HOME REMEDIES -Soaked raisins/dates//figs at night-> natural mild laxative -1 tsp ghee in warm milk at bedtime -fenugreek seeds water soaked overnight, drink in morning -flax seed powder- 2 tsp with warm water -aloe vera juice if fresh, 2-3 tsp in water before breakfast
Musa, your condition is very common at your age due to natural increase of vata, lifestyle, and. diet. The good news is -with consistent diet warm, moist, fiber rich -daiyl warm water + oil massage + yoga -simple herbs home remedies
You can achieve regular, painless, complete bowel movements without depending on harsh laxatives
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Managing constipation, particularly from a Siddha-Ayurvedic perspective, revolves around balancing the vata dosha, which often disrupts proper bowel movements when imbalanced. Here’s a practical approach tailored for your situation and location, considering local dietary habits and practices.
First, dietary adjustments are crucial. Increase your intake of fresh, seasonal fruits and vegetables available in Nigeria, such as pawpaw (papaya), mango, and okra, which are high in fiber and can stimulate bowel movements. Fiber helps in easing stool passage and should be an integral part of your everyday meals. Incorporate whole grains such as millet, sorghum, or local varieties of rice to add variety and nutritional density to your meals.
Next, hydrate consistently. Water is vital for preventing dehydrated stools. Aim for 8–10 glasses a day, but simply increase your intake if you’re in a particularly hot environment.
Incorporate healthy fats like olive oil or local palm oil, which can help lubricate the intestines and facilitate easier bowel movements. Consuming a spoonful of warm ghee in your food can also aid digestion and help alleviate constipation.
Consider herbal aids like Triphala, a traditional Ayurvedic formulation, which can be particularly helpful. You could take Triphala powder with warm water before bed, which aids in digestive regulation. Always source this from reputable outlets to ensure quality and safety.
Regular physical activity tailored to your abilities can enhance digestion and stimulate bowel movements. Even a daily 20–30 minute walk or light yoga, particularly post-meal, can make a significant difference.
Finally, integrate a routine of consistent eating and sleeping schedules, as irregular habits can disturb vata dosha. Stress management through meditation or breathing exercises can be useful, as mental tension often influences gastrointestinal function. If symptoms persist or escalate, it’s essential to consult a local healthcare provider to rule out other underlying conditions. Adjust these suggestions to suit your personal routine and local resources for best results.
Hello musa ,
This medicines are available online kindly start
Swadishta virechana churna - 1 tsp with warm water at bedtime
If severe constipation - take castor oil- 1 tsp with warm milk at bedtime not everyday can take twice weekly
Isabgol- 1 tsp with warm water at night
Agnitundi vadi- 1-0-1 before meals
Avoid dry foods Include fiber rich foods Include ghee buttermilk in diet Regularly take warm water in morning with a tbsp of ghee
Thank you
Dr Hemanshu Mehta
✔️ Do’s: ✔️ Millets as a major part of diet Buttermilk (daily include in your meal) Moong dal (green and yellow both are ok) All fruit vegetables Leafy vegetables
🧘♀️ Yogasan : 🧘♀️
1. Bhujangasana (Cobra Pose) 2. Dhanurasana (Bow Pose) 3. Ardha Matsyendrasana (Half Lord of the Fishes Pose) 4. Paschimottanasana (Seated Forward Fold) 5. Halasana (Plow Pose) 6. Sarvangasana (Shoulder Stand Pose) 7. Matsyasana (Fish Pose) 8. Supta Matsyendrasana (Reclined Spinal Twist) 9. Surya Namaskar 10. Malasan (Squats Pose)
🧘♀️ Pranayam : 🧘♀️ 1. Anulo Vilom 2. Bhramari 3. Kapalbhati 4. Shitali 5. Sitkari
❌ Donot’s: ❌ Tea Coffee Addictions Sour Packed food Processed food Achar (pickles) Papad Fried food Non veg products
💊 Medication: 💊
Tab. Live 52 DS 1 tab twice a day before food. Tab. Ampachak Vati 2 tabs twice a day before food. Syp. Bhunimbadi Kadha 2 tsp twice a day before food.
Tab. Gandharva Haritaki 2 tabs at night with one glass hot water.
