Constipation Relief – Best Treatment For Constipation
In this article we will provide you with some simple, natural treatments you can easily do from home for constipation relief. We will also talk about some advanced techniques and supplements that can help you tremendously and some other information you might want to be aware of.
Symptoms of Constipation
- Abdominal Pain
- Lack of appetite
- Pain in the anus
The toilet could be a cause of constipation
In places such as Morocco or India, we find that toilets have a different design. Actually, there’s nothing to sit on but rather you have to squat. Well, turns out that our modern way of sitting on the toilet is actually harming the efficacy of our bowel movements. When we sit, it creates what is called an anorectal angle, which puts pressure on the rectum creating unnecessary resistance in the elimination process. This is why we have to apply pressure to “push” it out and we have somehow come to believe this is normal.
Sitting on the toilet not only causes constipation, but can also be a cause for hemorrhoids, colon disease and urinary infections in women. However, how do we squat in our modern world?
We don’t have to. A great genius man called Robert Edwards came up with the idea of the Squatty Potty.
This video explains very well why our current toilets are bad for us and how to solve it.
Constipation Relief through diet
The accumulation of undigested food is very commun in our stomachs and large intestines, therefore is very important to pay attention to what we eat. If the digestive track is not clear, proper bowel movement can be difficult.
Constipation can arise for multiple reasons including side-effects from prescription medication, changes in hormones and a rise in stress. However the most common reason is a lack of fibre or water in the diet.
If you’re looking for constipation relief you need to increase the level of fresh fruits and vegetables in your diet, also ensuring you drink plenty of fluids to flush through your system. The recommended daily intake of water is about eight glasses per day. Aim to drink this amount daily at least, but keep in mind your body requires more fluids if you are quite active.
I highly recommend you my very own Renegade Smoothie. It will help you with constipation relief and also has many other benefits. Click here for the detailed ingredient list and video of its preparation.
Spinach is very high in fibre, containing around 5 grams per serving (about a small handful of fresh leaves). Broccoli, green beans, onions and artichoke all contain approximately 2.5 grams of fibre per serving. In a salad, you can replace lettuce with fresh spinach and add the above vegetables to your salad. If you cut the broccoli and green beans finely you can enjoy fresh rather than cooked or steamed.
Some fruits specific for helping with constipation are papaya and figs. Eat half a medium sized papaya at breakfast for its laxative effects. Fresh and dry figs both have a laxative effect. Soak four to five dry figs in a little water and eat in the morning with breakfast. Other fruits that are high in fibre are apples, blackberries and raspberries, all containing approximately five grams of fibre per serving, which is about 25% of your RDI. You can also make a berry smoothie using one banana and one cup of mix berries, blended with one cup of milk or juice.
Senna is a popular natural remedy for constipation which is derived from the senna plant. It works by stimulating your bowel to make a movement. You can get senna tablets from your local pharmacy or find senna tea bags or loose leaves at your local health store.
It is important to visit your doctor if your constipation continues for longer than one week, as it could indicate a more serious underlying problem.
One bowl of bircher muesli/milk with half a medium papaya and 4-5 figs
Berry smoothie using 1 banana, one cup of fresh or frozen mix berries with one cup of milk or juice
2 cups of fresh spinach
Finely diced fresh broccoli and green beans (or lightly steamed)
Half of red or white onion diced
Loosely cut fresh or canned artichoke
Any other fresh ingredients of choice
1x pack of bircher muesli
1x medium papaya
Pack of dry figs
Bag of frozen mix berries (or fresh punnets)
1x 1litre milk or juice
References: Fruits high in fibre http://www.fruitsandveggiesmorematters.org/fiber-in-fruits-and-vegetables
More common causes of constipation:
- High protein food like red meat and cheese. Meat in general should be avoided. However if you feel you can’t live without pizza or burgers, it’s highly recommended to accompany your meals with at least twice the amount of vegetables. The fibre will help flush out the unwanted “stuff”.
- Refined foods such as white flour, bread, pasta, pizza, white rice, etc. Again, if you can’t live without these then make sure you’re balancing it out with a LOT of veggies.
- Cold food. Aliments should always be warm and fresh as cold food can slow down the digestive process also too much cold things such as ice cream and chilled drinks can have the same effect
- Eating too late. Scientists have found that late snacking can increase your risk of diabetes and heart disease, create sleeping problems, gain weight and of course, affect your digestion process.
- Stressful eating. When you are in a stressful environment, your whole system is affected. If your lunch time consists of only 15 minutes in a corner office because you have to go back to work it might have more influence than you think. Eating should be donne in a very relaxed and calm manner.
Ayurveda and Constipation Relief
Thousands of years before modern medicine, the wise men from India developed the science of life called Ayurveda (Ayur = Life, Veda = science). In simple words, it’s a highly sophisticated Mind-Body health system designed to provide help people achieve their full potential in a healthy way.
I highly encourage you to study the Ayurvedic philosophy since the system explains the different types minds and bodies and how certain foods affect them in different ways. Once you identify your own Ayurvedic body type you might be surprised how certain food might not be so good for you. You could potentially discover new ingredients however and over time realize the effect they have in your overall health.
For now, here are 4 very potent Ayurvedic herbs that can help with constipation relief. Do keep in mind that these can also be very powerful laxatives so remember to stay informed, also each of them have their own preparation.
- Triphala. Best after waking up or right before bed. One tablespoon in hot water is enough. The taste might be too intense so is also possible to eat as capsules.
- Flaxseed (Linseed). This one is a bit smoother, sometimes recommended to take 2 or 3 tablespoons per day followed with a glass of water.
- Dandelion Root. Also has a particular taste so you can either boil a tea spoon in water 2 or 3 times a day, or take 2 to 3 capsules per day.
- Psyllium. It’s recommended to take 1 or 2 teaspoons per day in juice or warm water.
Shankha Prakshalan – Ayurvedic Cleanse Detox
There is a very old natural Ayurvedic method to cleanse the colon and digestive system. Shankha means Conch and Prakshalan means to wash completely. Instead of simply providing with constipation relief, it’s actually meant to clean the entire way from the mouth to the anus and it can be a bit of a challenge.
The intestines are very long so is normal for food to stay stuck in there. It’s actually quite commun to have full undigested meals literally rotting inside our bodies (these news are always a shock) so it becomes clear why it’s so important to pay attention to your diet. For example, meat takes the body a lot of effort to digest and oftentimes not all of it goes through. Have you ever let a piece of animal flesh just hanging out in the air? what happens to it? well, this is very likely to be happening inside your own intestines.
For this reason, colon cleansing is very recommended and the Shankha Prakshalan is a natural (yet challenging) detoxifying technique. If you choose to try this, is best to have someone assist you with experience in the field. Many yoga studios offer this sessions and you have to make sure to have ready access to a toilet.
The technique consists of drinking large amounts of water with salt. Usually good quality or boiled waterAt first it can be very difficult and the person might vomit, which is very normal. Once the person can actually drink about 1.5 litres of salty water (some people drink more), as it sits in the stomach the subject is encouraged to do certain yoga poses and move around. Some people will dance and make a little party of it. After a bit of time, you will go to the toilet.
This process should be repeated a few times, basically until the water that comes out is clear.
Mind-Body Medicine for Constipation
Digestion and constipation relief aren’t necessarily ONLY related to diet. You need to take into consideration a regular dose of exercise and hopefully integrate yoga and other “mindful” practices into your life. The regular practice of “relaxation” is also key to a healthy digestion and the right movements and poses will make your life a lot easier.
I highly recommend yoga and breathwork as I’ve been practicing it myself for many years. It has helped me cure a terrible illness and by now I’ve helped thousands of people with all kinds of conditions. I’ve developed many systems and programs to help out the people and there’s one in particular to help with “maintenance” of the digestive system.
The technique is called Cleanse Breathing Technique. The idea is to “drink” air and cleanse the stomach and intestines with oxygen. It will remove stagnant gases from the digestive system. Here’s a brief description:
- “Swallow” air as if you’re trying to make yourself “burp”, except that instead of letting the air out, you “swallow” it and have it go through your entire digestive system.
- Once you feel you have “drank” enough air, you want to stand on your knees and lean forward so that the top of your head now touches the ground. Your abdomen will now be slightly higher than your stomach as your in an inverted position. This will allow the air from your belly to flow into your intestines to cleanse and nourish them.
- After a few hours you will pass the air out of your anus naturally without any odours.
If you’re interested in learning more in detail this technique, along with many other life changing practices, based purely on breath, you can find it in both this courses: