Constipation. It’s an issue that plagues millions, disrupting the body’s natural elimination process and throwing our inner balance into disarray. But what if there was a holistic, time-tested approach to not just relieve constipation, but address its root cause and restore harmony? Enter Ayurveda – the ancient Indian system of healing that views digestive health as the cornerstone of overall well-being.
Ayurveda’s unique perspective on constipation goes beyond just treating symptoms. It seeks to understand the underlying imbalances in the body’s three fundamental energies, or doshas – Vata, Pitta, and Kapha. When it comes to constipation, the key culprit is often Vata dosha. Vata governs all movement in the body, including the peristaltic motion of the intestines that moves waste along to be eliminated. When Vata is out of balance, due to factors like poor diet, stress, or irregular routines, the natural rhythm of elimination gets disrupted.
So how do we pacify aggravated Vata and get things moving smoothly again? Ayurveda offers a multi-pronged approach that addresses diet, lifestyle, and targeted therapies. Let’s break it down.
1. Eat right for your type.
Ayurveda recognizes that we each have a unique constitution or Prakriti, that influences our digestive tendencies. By eating foods that pacify your dominant dosha, you support balanced digestion. Vata types prone to constipation favour warm, moist, nourishing foods like soups, stews, healthy oils, and well-cooked veggies. Minimize raw, cold, and dry foods.
2. Hydrate, hydrate, hydrate.
Proper hydration is key for keeping the intestines lubricated and waste moving through. Sip warm water or herbal teas like ginger or fennel throughout the day. Upon waking, drink a glass of warm water with a squeeze of lemon to stimulate the bowels.
3. Favour bowel-friendly foods.
Certain foods are particularly helpful for relieving constipation. Prunes, figs, raisins, and other dried fruits are nutrient-dense and have a mild laxative effect. Flax seeds, chia seeds, and psyllium husk are excellent sources of fibre that add bulk to stools. Plenty of fresh fruits and vegetables should be a mainstay.
4. Spice it up.
Ayurvedic cooking uses an array of spices not just for flavour but for their medicinal properties. Ginger, black pepper, cumin, fennel, and fenugreek are warming spices that stoke the digestive fire, combat gas and bloating, and promote regularity. Sauté them in ghee or coconut oil when cooking.
5. Get moving.
Physical activity is vital for healthy elimination. It stimulates circulation, tones the abdominal muscles, and encourages peristalsis. Engage in at least 30 minutes of mild to moderate exercise daily, like walking, yoga, or swimming. Specific yoga poses like wind-relieving pose or locust pose are excellent for constipation.
6. Manage stress.
Psychological stress has a remarkable impact on our physiology, including digestion. When in fight-or-flight mode, the body diverts energy away from digestion, slowing down transit time. Make stress reduction a priority with practices like meditation, deep breathing, or time in nature.
7. Establish a routine.
Our bodies crave routine and regularity. Ayurveda recommends waking, eating, and sleeping at consistent times to regulate the body’s internal clock. Most importantly, heed nature’s call when you feel the urge for a bowel movement – don’t suppress it.
8. Try triphala.
This ancient Ayurvedic formula, consisting of three dried fruits, is revered for its ability to tone the intestines, promote complete evacuation, and even rid the GI tract of toxins. Take ½ to 1 teaspoon of triphala powder in warm water before bed.
Final Note
Ayurveda teaches us that constipation arises from an imbalance in the body’s natural energies and rhythms. By making targeted diet and lifestyle choices that pacify Vata dosha, promote hydration, encourage regular routines, and reduce stress, we can effectively relieve constipation at its root and restore our body’s innate digestive wisdom for lasting health and well-being.
