Feeling difficulty in evacuation of bowels ?

CONSTIPATION 

Let see about it !

      Constipation is broadly defined as an unsatisfactory defecation characterized by infrequent stools, difficult stool passage.

It felt like,

      Vomiting

      Anorexia

      Feeling full quickly

      Infrequent defecation

      Rectal bleeding 

      Hard stools.

Causes !

      Constipation are linked to several factors including lack of normal bowel movements or aging, lack of proper diet, lack of adequate fluid intake, lack of adequate physical activity, illness or the use of drugs.

How to rectify it ? 

YOGA 

ASANA:

1.SURYA NAMASKAR

10 rounds 

Benefits:

       The regular practice of suryanamaskar has great impact on the abdomen region and regulate the bowel movement by twisting and turning.

2. ARDHA PAWANMUKTASANA

Procedure

      1.Lying on your back, inhale the right knee in towards the chest. Interlace the fingers and inch or two below the kneecap.

       2.Tuck the chin into the chest with the head on the floor. Gently pull the knee into the chest using the arms, avoiding the ribcage.

       3.Press the shoulders and the back of the neck down into the floor, keep the elbows close to the sides of the body. Relax the legs, feet and hips.

       4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.

       5. To release: exhale and release the arms and leg to the floor.

       6. Repeat on other side.

3.HALASANA

Procedure 

     Lie on your back with your arms beside you, palms downwards.

     As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

     Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

     Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

      Hold this pose and let your body relax more and more with each steady breath.

      After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

4.BHUJANGASANA

Procedure 

    1) Lie on your abdomen and keep your legs straight. 

    2)Keeping your forearms perpendicular to the floor, place your arm on the floor beside the last ribcage. 

    3)Press your arms to lift your body. 

    4)Create pressure on your feet and firmness in your hips. 

     5)Look straight and hold the position for 30-40 seconds with normal breathing.

5.VAJRASANA

 Vajrasan, kneels by folding both knees, and then sits on the heels. In this posture, the calf muscles touch the thighs, the heels are close to each other behind the hips and the palms are placed on the respective knees. With the abdomen in, chest out, chin parallel to the ground, the shoulder blades are drawn gently together. In both these postures an upright position with a straight spine is assumed. These are comfortable asanas, which must assumed without causing undue pain to the legs.

6.PASCHIMOTTASANA

Procedure 

           1) Sit down and extend your legs straight. 

            2)Inhale and pull your hands up. 

            3)Bring your hands down and try to touch your toes with your hands without bending your knees. 

            4)Touch your chin to your chest. 

            5)Remain in the pose for 60 seconds with normal breathing.    

Benefits : 

            In this asana, the abdomen and the thigh undergo pressure, all the abdominal organs are stimulated.

7.PADAHASTASANA

Procedure :

      Stand erect with your feet kept close together.

      Inhale deeply and slowly.

      Stretch both your arms straight above your head.

      Keep your body erect and feel it stretch upwards.

      Exhale. Bend forward and down with your arms outstretched.

      Keep your knees straight and your head close to your knees.

      Grip the back of your lower legs (your calves) with your hands.

      Breathe evenly. Maintain the position for up to a minute.

8.SHALABASANA

1)Lie on your stomach and place your chin on the floor.

      2)Place the arms under the belly.

      3)The hands are under the thigh, palm facing downward.

      4) Breathe in and press the palms against the mat.

      5)Keep the legs straight and raise the legs as high as comfortable.

      6)Hold this pose and keep breathing.

PRANAYAMA:

1.KAPALAPATHI

2.UJJAYI PRANAYAMA

3.SHETKARI

4.SHEETHALI

5.BHRAMARI

DIET:

What should be included ?

        Diet should be rich in enough to evacuate the stools from the body .

        Diets including fruits, fluids, and probiotics are good for constipation.

       1.Fiber-rich foods include cereals (rice, corn), bread, vegetables, fruits, potatoes (with peel), and whole grains.              The mechanism of action of fiber on constipation includes: 1) Fiber increases stool bulk and accelerates colon transit; 2) fermenting fiber produces short-chain fatty acids which increase osmotic load and accelerate colon transit.3) short-chain fatty acids change the intraluminal microbiome (mass) directly or indirectly by decreasing luminal pH, which accelerates colon transit; 4) fiber contains water. All these improve stool consistency and amount.

       2.Fluid 

        Fruit juices contain sorbitol, fructose, and phytochemicals as well as water. Some juices have a fiber component. Fruits juices are generally helpful for constipation, particularly in young children, whose intestinal function has not fully matured. Apple, prune, and pear juices are usually recommended for constipation.

       3.Probiotics 

           Probiotic mechanism for constipation involves 1) Bifidobacteria and lactobacilli produce lactic acid, acetic acid, and other acids, which lower pH in the colon and enhance peristalsis. 2) Probiotics may exert anti-inflammatory effect and immunomodulation effect, which may improve certain mechanism of dysmotility. 3) Metabolic functions of the altered microbiota may affect intestinal luminal content. For example, methane gas can slow gut transit, and probiotics may improve this effect. 4) Particular probiotic strains stimulate motility and peristalsis, which is particularly helpful to treat slow transit constipation.

What should be avoided? 

         Processed foods 

         Fast foods 

         Over meat

         Oily foods

Key message to home 

        Constipation cannot be managed using medication alone. Better short- and long-term outcomes are achieved with lifestyle changes, including a proper diet.

                 STAY HEALTHY