Namaskar from Yogashray Sewayatan

This Newsletter will cover the main causes, symptoms, treatment and prevention of Constipation through Naturopathy, Yoga, Diet and Lifestyle modification and other Natural therapeutics.

Constipation is a condition of the digestive system where an individual has hard faeces that are difficult to expel.In this condition the bowels do not move regularly, or are not completely emptied.
“Constipation can undermine the whole body including the immune system and it is now known that irregular bowel movements can be directly related to serious health conditions as well as emotions issues”. 

It is important to understand the cause of constipation – there could be an underlying illness or condition.  

The most common medications to cause constipation are: • Narcotic (opioid) pain drugs •  Antidepressants • Anticonvulsants •  Iron supplements •  Calcium channel blocking drugs •  Aluminium-containing antacids • Diuretics Diseases like Parkinson’s disease, stroke, spinal cord injuries, diabetes, poor glycemic control, and hypothyroidism etc. tend to slow down the movement of faeces through the colon, rectum, or anus can cause constipation.Constipation also occurs in people with cancer, mainly due to pain medications and chemotherapy. Or if a tumor blocks, squeezes the digestive system
There are certain ways to ease the symptoms of constipation without using medication dealing with constipation before it becomes chronic & causes further  discomfort.

1. Enema cleanses the colon and very useful in constipation. Neem water enema should be taken once or twice in a week. 2. Daily mud pack over abdomen in the morning & evening for 20 to 30 minutes.
3. Abdomen pack for 30 minutes is useful in constipation, the pack should not be very tight. 4.Cold hip bath in the morning & evening for 20-30 minutes daily. 5. Cold friction bath taken daily in the morning. 6. Laghu shankhaprakshalan once a week is beneficial. 7. Practice of  Agnisara kriya and breathing through right swara is found specially beneficial.

Practising yoga daily can help to make bodily processes more regular, including the passing of stools. Under the supervision of yoga therapist practise of following asana is considered useful in constipation- Suryanamaskar, Tadasana, Katichakrasana, Bhujangasana, Subtapavanmuktasana,  Vajraasana, Utkatasana, Mayurasana

Mudrapranayam & Sound therapy 
PUSHTIMUDRA Pranayam should be practised daily in the morning & evening for 20 minutes. It should be done under qualified experienced yogacharya:- 1. Sit in vajraasana or sukhasana. 2. Press the index fingers with the thumbs 3. Place your hands on your thighs,elbow s sticking to the side. 4. Do pranayam breathing   inhale as deeply as you can, then hold the breath till you can, then exhale  fully & again hold till you can.  (Initially inhale, hold & exhale,  time duration ratio may be 1:2:2 respectively) 5. Do this for 20 mins. Pranayam  is done on empty stomach. Some patients got good response from Sound therapy.

Water  Therapy
This therapy is extremely beneficial in curing and preventing constipation , especially important result of this therapy  is that it cleanses the colon, which makes the body more able to absorb nutrients from food.
1. In the morning after waking up drink 2-3 glass of water. 
2. Before going to bath drink one and half glass of water. 
3. Fifteen mins before tea and coffee drink one glass of water. 
4. Stop having water 45 minutes before lunch & dinner. 
5. Do not have water till 2-3 hrs after lunch & dinner.  

Dietetic & Lifestyle Measures  

By Dr. Nandini Bharadwaj
MBBS Consultant (Diet & Lifestyle)

• Consume fresh fruits, and fortified cereals, have high fibre content salads and juices in the breakfast. • Bael fruit is regarded as best of all laxatives. It cleans and tones up the intestines. About 60 gms of fruit will suffice for an adult. • Grapes have been proved highly beneficial in overcoming constipation. • Soup is extremely beneficial in treating constipation, soup should be included in the diet before lunch and dinner. Soup of cabbage, cucumber, tomatoes, ginger and coriander. Or soup of carrot, fenugreek leaves, ginger, Indian gooseberry(amla). • Drinking hot water with sour lime juice is also an effective remedy for constipation. • Pudhina, coriander and tulsi(basil) water at night before going to bed. • Simple vegetarian meal with less processing and adding bulking agent to your diet can help soften stools and make them easier to pass.

•  A millet meal which is light to stomach for dinner would be an ideal diet. •  Avoid processed, stored, deep fried and oily foods. •  Food substances having more vitamin B are useful in removing constipation. •  Take two teaspoons of flax seeds swallowed with glass of water in the morning & night. • Patient should take eliminative diet which include liquids like lemon, citric juices, tender coconut water, vegetable soups of ridged gourd, bottle gourd, cabbage, capsicum, beetroot, French beans, carrot, tomatoes, cucumber, german cabbage(ganth gobi) • Eat more root vegetable. • Poor sleep may predispose a previously healthy individual to constipation. Waking up early in the morning  and sleeping early at night helps preventing gastrointestinal disturbances • Do not watch tv while eating food.

Severe constipation can develop into more serious conditions including-
  • Rectal bleeding after continually straining to pass stools
  • Anal fissure, or a small tear around the anus
  • Haemorrhoids, or swollen, inflamed blood vessels of veins in the rectum
  • Faecal impaction, in which dried stools collect in the anus and rectum, leading to an obstruction in the path.

Patient’s  Experience
Rajesh Singh 49 yrs old businessmen from Bangkok shared his unique experience of 7 days treatment for constipation and detoxification at Yogashray Sewayatan. He was amazed to see significant change in his body after taking selective Naturopathy, Ayurveda Panchkarma therapies along with Meditation and Pranayam sessions and prescribed diet. He was also relieved for constipation and  body aches.
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Editorial Board :- Yogacharya Smt. Sunita Sharma, Dr. Nandini Bharadwaj, Dr. Trilok Sharma, Naturocure & Yoga expert Poonam Sharma