I have penchant.Constipation. how do I overcome it? - #34412

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.