Chronic constipation can be quite troubling, especially when one’s lifestyle involves prolonged sitting. In Ayurveda, constipation is often related to an imbalance in the Vata dosha. Here are a few detailed and practical steps you can take to help address this issue:
First and foremost, focus on your diet. Begin incorporating more fiber-rich foods such as whole grains (like brown rice and whole wheat), fruits (such as apples, pears, and prunes), and vegetables (include leafy greens, carrots, and sweet potatoes). Ensure you include healthy fats, as they help in lubricating the intestines. Ghee, a staple in Ayurveda, can be beneficial here. Consider taking one teaspoon of warm ghee with warm milk before bed.
Hydration plays a crucial role. Aim to drink warm water throughout the day. Warming the water aids the digestive process and also pacifies Vata. Start your morning with a glass of warm water with a pinch of lemon, it could stimulate your digestion and kickstart bowel movements.
Incorporate physical activity into your daily routine. As your work requires a lot of sitting, introduce small breaks every hour to stand, stretch and take a short walk. Gentle yoga poses such as Vajrasana (diamond pose) after meals, and Pavanamuktasana (wind-relieving pose) can aid digestion and help relieve constipation.
Look into herbal remedies. Triphala is a classical Ayurvedic formulation known for its mild bowel-cleansing properties. You can try taking this herbal supplement either as a powder with warm water or as a tablet once a day, preferably before bedtime. But, it’s essential to consult an Ayurvedic practitioner before starting any medication to ensure it’s suitable for you.
Don’t overlook the importance of a daily routine. Try to have meals at the same time every day and emphasize on chewing your food well, this would improve your digestive fire, or Agni, and promote regular digestive activity.
Lastly, consider practicing Abhyanga, which is self-massage with warm oil. Opt for sesame or olive oil, which can be particularly balancing for Vata dosha. Abhyanga helps to relax the body and mind, potentially improving digestion.
If these steps do not bring relief, do consider consulting a healthcare professional for further evaluation. Chronic or severe constipation may occasionally require more immediate medical intervention.
Hi Umesh as you mentioned Your continues sitting nature /Sedentary lifestyle makes your bowel constipated. So please make ensure of your bodily activities, like brisk walk, Stretches in between your working time, Yoga, Mild exercises, etc. Drink 3-4litres of water /day & improve vegetable intake
Internally 1.Thriphala tab 2-0-2 after food 2.Laxvos tab 1at bedtime
