Constipation remedies

3 Yoga Exercises to Combat Constipation Quickly

Constipation is considered to be a disease, although this will depend directly on the bowel habits of each person, and as there is a great variety in terms of these habits, it can sometimes complicate the determination of constipation.

However, there are some conditions that, when met, mean that the person is suffering from constipation. Thus, constipation is related to the frequency with which a person defecates, and it is constipation as long as the person defecates only 3 or less times per week.

However, there are cases in which constipation goes far beyond not going to the toilet, but presents itself in the form of very hard stools, difficulty and pain to defecate, the sensation of not having a complete bowel movement, etc.

When constipation is chronic, the person has an infrequent bowel movement and most of the time it is accompanied by some pain, and the reason it is chronic constipation is because it lasts for more than a week.

Isolated constipation is the most common and the one that everyone suffers from at some time in their lives, however, chronic constipation is more serious to the point that people are unable to carry out their daily activities because of this condition.


The causes of constipation


It is of great importance to have knowledge about the reason that is causing the irregularity in the bowels, in order to avoid it by correcting some daily habits. The various causes of constipation will be explained below so that you can avoid it in the best possible way:

   Constipation meaning

– Poor diet: Diet is an elemental factor when it comes to constipation, because if you do not eat properly and have a diet poor in fibre, you are more likely to suffer from constipation. If you eat a lot of junk food, foods rich in carbohydrates and fats, all this will make you constipated. To prevent this from happening, you should add fruits, vegetables and foods that have a considerable amount of fibre to your diet.

– Drinking too little liquid: This is another of the most common causes of constipation, but on the bright side, it is quite easy to correct this habit of not drinking enough water every day, you just need to increase the amount of liquid you consume to the point that you drink around 2 litres a day.

– Having a sedentary lifestyle: Physical activity and being active is excellent for contributing to the proper functioning of the digestive system. Therefore, it is recommended that you are active on a daily basis by doing various activities and of course exercising at least 3 times a week.

– Chronic stress: Sometimes problems such as stress, can have great consequences at a physical level, for this reason the fact of not being able to sleep well, being nervous or anxious can cause the digestive system to not carry out its functions as it should, leading to suffer from constipation. It is recommended that you try to lead a life where tranquillity prevails, where you are relaxed.

– Not going to the toilet when you feel like it: Sometimes when you feel like having a bowel movement, you delay it for various reasons, such as being busy or not having a toilet nearby. This is not at all favourable for the human body, as the only thing you will achieve this way is to suffer from constipation.


Symptoms of constipation


Constipation on its own can be considered a symptom as long as it is the result of an illness, but people who suffer from constipation due to other causes may have certain symptoms.

Constipation symptoms

Most of the time, the person suffering from constipation indicates that the frequency of bowel movements is less than the regular frequency, in addition to the fact that they pass less stool and the stool is characterised by being hard and dry, which is why the person must make an effort to defecate, otherwise they are left with the sensation that they did not defecate completely.

Being aware of the symptoms is essential in order to determine whether the constipation you are suffering from is acute or chronic, bearing in mind that chronic constipation represents a greater risk to your health.

Other very common symptoms of constipation are pain during bowel movements both in the abdominal area and in the anus, which becomes more intense if the stools are hard. This can lead to the development of haemorrhoids which makes the situation even worse, and when this happens, the person may bleed a little when defecating.


Treating constipation with Yoga


1) Boat Pose: This is a position that strengthens the abdominal area (specifically the middle part). With this posture you will also be able to combat stress and optimise the digestive process. To do it, you should be seated on a mat, put your feet and knees together.

Raise your legs and keep them straight, while moving backwards a little. It is important that your toes always point upwards and that you do not rest your hands on them. Then you have to raise your arms so that they form a straight line next to your shin to balance.

You should do 5 repetitions of this asana, for 10 seconds each.

Constipation relief

2) Forward Bend: To perform this posture, you must stand with your feet together, your head above your chest and your chest above your pelvis. From that position, you should bend forward from your hips to your groin.

It is important that you keep your back straight, and it is not so important if you bend your knees a little, the important thing is that your abdomen rests on your thighs as this is what works the abdominal region, thus optimising the digestive process.

3) Cobbler’s Pose: When you have constipation, the cobbler’s pose is a great option because it causes a stimulation of the organs of the digestive system which will facilitate the evacuation process.

Best of all, it is quite easy to perform, you just have to lean forward keeping your back straight and with your arms completely stretched out touching your feet. Although it may be a little uncomfortable at first, it’s worth doing it for the incredible results you’ll get in terms of combating constipation.

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