Beat that constipation and get your life back in 17 easy steps – healthy bowels equal happy life


Ankit is a 15 year old boy who’s due for his class 10th board exams this year. He is also suffering from acute constipation for the last two years. Many people with healthy bowel movements may not realise the stress he has to go through every day between studies, peer preasure and a cramped stomach. On some days, he has to carry a load of as many as 4 days in his stomach to school. He is constantly irritable, can’t concentrate on studies and hasn’t been able to remain active in any social circle for some time.

Samiksha is 31 and is a call center executive. Between constantly changing night shifts and office-cafeteria food, she can’t control much in her routine to cure her recurring constipation problem. Sometimes stomach cramps are so painful that she can’t even get up from bed, let alone come to work and take back to back calls for 8-10 hours. She, like Ankit is often in a bad mood and doesn’t have patience to attend to customer problems. She is working on the last warning from her manager. She doesn’t think her manager would empathize with her (lack of) bowel movements.

Rahul is 55 year old banker and suffers from a 10 year-old off-and-on constipation. He’s over-weight and obesity makes it even harder to manage the constipation. When he is constipated he sweats a lot and gets really acidic. He is not able to eat and misses several meals at times, because of the vomiting reflex. He’s aware that his eating habits need a lot of correction, but hasn’t been able to make substantial changes. He feels that he’d stay miserable all his life, because nothing seems to work.

Photo by Tips Times

Rahul, Samiksha and Ankit are not alone. There are many out there, people from every age bracket, who fight constipation on a daily basis, keeping a fake smile or snapping, depending upon how many days it has been since the big flush. Like other ailments, pills and tonics don’t necessarily work on constipation. If you’re reading this, you already know that you have tried several over-the-counter drugs, ayurvedic churans, home-remedies, suggestions and advices already; but nothing really works 100 percent.

There’s just too much advice out there. In fact, constipation provides quite a “lucrative business model” for several FULL OF FIBRE breakfast cereal brands. When you visit your doctor and you haven’t had any success in the toilet for about a week and you’re desperate – he writes you a laxative, but also warns you that in long-term it’s going to increase the problem, so BEWARE!

You may want to take a quick laxative and curb the symptom, but that won’t cure your constipation. As a matter of fact, everytime you take laxative, or get an enaema, you weaken you instestine muscles to be able to push the poop out of your body. A good poop is like a good sleep, natural the better!

I’m not saying that don’t take the laxatives at all, but don’t make it a habit. One laxative that is easy, natural and extremely effective is Psyllium Husk (also known as Isabgol or Ispaghula). This laxative is soluble in water but indigestible by humans. Make sure that you take a lot of water with the husk, as it soaks up a lot of water. Never take it without mixing with water.

Here’s a recipe that has seemed to work with a lot of my patients –

Add 3 tablespoon Psyllium Husk and 1 teaspoon honey to 1 glass-full of milk. Mix it well. Have it twice, after breakfast and super, daily.

Like most lifestyle ailments, constipation takes longer to cure, by a series of lifestyle corrections. And sometimes you have to be really, really patient. A little change everyday goes a long way in giving you permanent relief.

Here’s a few tips for your system…

1.Add Exercise to Your Routine

The word’s enough to cause stress in our work-ridden lifestyles. But, I do not want you to burn all your calories in a day. Remember take the baby steps. Fix a distance, and brisk walk it everyday, without fail, for the next 6 months. Soon enough, it’ll become your second nature. Then, if you want, you can increase the distance. Exercising will also give you an out from your stressful worklife.

2. Drink Plenty of Water

When you’re constipated your poop is hard. That’s why it’s so hard to move. Even if you think you have enough water, drink some more. In fact, try keeping your water bottles separate, so you know how much you really drank. Try having warm water; cold water wouldn’t do you much good. Generally drink a minimum of 1.5-2 liters (10-20 ounces) per day, or more depending on your size, the weather, or amount of exercise. And when I say water – that means JUST WATER. No cola, or hard drinks.

3. Take ample Night Sleep

A little planning will help you create a better work-life balance. Sleep is very imprtant for your to cope with the stress that your daily life throws at you. Being sleep deprived is not doing any good to your stomach and probably causing constipation.

4. Avoid Alcohol and Caffeine 

Alcohol is a major problems in itself. If alcohol is a staple for you, then you probably have much bigger health problems in store, besides constipation. If you’re serious about curing your bowels, say not to coffee and alcohol, completely. These substances induce increased urination of water. This leads to (relative) dehydration that increases water absorption from the intestine. This can in turn lead to constipation when not enough fluid is retained in the stool.

5. Say No to Processed Food as a Rule

Like I mentioned earlier constipation is a booming business. Everybody hass it, and nobody really knows what to do with it. Then these FMCG companies throw ready to eat easy “fibrous” processed food at you, with their fancy advertisements – most processed food has already lost it’s potency. More often than not, you’re adding more junk into your system. As a rule, avoid food that comes is factory processed, contains color, preservatives, artificial flavors and chemicals.

6. Avoid Dairy and Meat Fat Products

Your tongue will have to make some of the biggest compromises while you combat constipation. Fibrous food isn’t exactly top notch taste-wise. And the texture of Isabgol is just revolting. But your sacrifices will pay well. Just don’t give your stomach what it can’t take. A warm glass milk with a bannana is good, but no dairy sweets and animal fat. Worst is red meat, stay away from it.

7. When you GOT TO GO, you HAVE TO GO

Holding it in is probably the worst thing you can do to your digestive system. The longer the waste stays in your body, the harder it gets, and the more difficult to push. This is the reason why most people suffer from constipation while they are travelling. When you delay your toilet visits (due to being busy or other reasons), you train your digestive system to slow down over time, whose cumulative result is constipation.

8. Develop the habit of Toilet Reading

This one is a great trick to get your mind off the obvious. One one of the really difficult days – with heaviness, bloating, sour burrps, head-ache, acidity and what not, there’s an added stress of how unhealthy it is to carry so much waste in your system. Your favorite magazines and books can keep you company in your stress, so personal that you can’t share it with nobody.

9. Add Probiotics to your Diet

There many products available in the market today, from probiotic drinks like Yakult to tablets and yogurts. And there’s increasing evidence how good bacteria can solve some of the major digestive system ailments safely and naturally. Probiotics taken in routine are known to treat even most chronic constipation, though slowly overtime.

10. Take a High Fibre Diet

Fiber is insoluble component of food which passes through your digestive system almost unchanged. This fibre gives your stools bulk and soft texture – makes them easier to pass. It’s one thing to take high fibre isabgol when you’re constiapted and an entirely different lifestyle to add a high fiber foods to your natural diet. High fibre foods include fruits, vegetables, brown rice, whole wheat, legumes like pulses and nuts.

Prunes (Alobokhara) are especially known to work wonderfully as a natural cure to constipation. Whole prunes and prune juice possess good laxative effects. Eight ounces is usually an effective dose. A similar amount of Aloevera juice is also helpful.

11. Treat your Magnesium Deficiency

According to recent research Magnesium deficiency is found to be the most common reason for constipation. Magnesium is a natural mineral found in black beans, broccoli, halibut, raw nuts and seeds. Magnesium is needed for normal muscle functioning – including intestinal muscles. A deficiency in magnesium can lead to weakening of intestinal muscles and hence constipation. You can also take magnesium supplements with your physicians consult.

12. Be Wary of Painkiller Drugs

Painkillers, though may be unavoidable in certain situations, have been the culprits for causing constipation. Stay way from over-the-counter medication for pain and always consult your doctor for side-effects, like constipation.

13.Increase your Natural Intake of Vitamin C

Vitamin C helps in the food and nutrient absorption and plays a key role in your digestive tract. Try broccoli, parsley, bell pepper, oranges, strawberries, lemon juice, cauliflower, kale, papaya, mustard greens, and Brussels sprouts, as they’re all great sources of vitamin C.

Note: If you opt for Vitamin C supplements, do consult your physician, as an incorrect dose of artificial Vitamin C may change the pH level of your body.

14. Eat a lot of Fruits, Vegetable, Whole Grains and Nuts

If you have constipation, fruits, vegetables and whole grain, should constitute 99.99% of your diet. No compromise. Frankly, this is the simplest solution anybody can offer you.

People employ a lot of approaches while managing their constipation. Some go crazy with laxatives, while others just it fibrous foods. Others just drink a lot of water. Some people try so many exercises that it does more harm than benefit. All of this while eating the same processed food of different varieties. Idea is not to compensate your flawed diet with one approach – but take balanced diet constituting mostly just fruits, vegetables and whole grain.

Here’ a list of foods

  • Vegetables like Spinach, French Beans, Tomatoes, Lettuce, Onion, Cabbage, Cauliflower, Celery, Turnip, Pumpkin, Peas, Beetroot, Carrots
  • Fruits like Apples, Pears, Grapes, Papayas, Mangoes, Prunes, Grapefruit, Gooseberries, Guava and Oranges.
  • Dry fruits like Figs, Raisins, Apricots, Dates, Dry Prunes and Pistachios.

15. One tablespoon Fat Therapy

This one’s my favorite. Believe it or not, fat is also important getting your bowels to work properly. You can think of this as a lubricant. I’m going to suggest you 3 of my favorite oils. You can use any one these – Olive Oil, Flaxseed Oil or Cow Ghee.

Olive and Flaxseed oils act as a natural laxative. One tablespoon of one of them is enough for the day. You can add it to your salad or yogurt in the breakfast. While use it for your constipation, you also get much needed Omega 3 fatty acid as the added bonus.

About the Cow Ghee, though a saturated fat, is known to work wonders for your digestive system. It is rich in antioxidants and helps you absorb nutrients from the food. Ghee has been found to stimulate our stomach into releasing necessary stomach acids that help digest what you eat.

16. Train your body clock

There are two approaches that seem to work.

  1. Be extremely punctual with your bowel movements. For example, if your time is 8.30 AM, don’t let it be 10, or worse 12 Noon. Spend exactly the same time, like 10 minutes on the toilet. This way your body gets accustomed and your bowels work perfectly, as long as you follow your routine – like Sheldon Cooper from The Big Bang Theory.
  2. Another school of thought is, be like water. Like when you put water in a bucket, or a glass, it takes it’s shape. Let your body decide when it needs to defecate. Don’t force, don’t suppress. If your body wants to go once in 2 days, let it be like that. Or, if it wants 5 times a day, even that’s ok. This way you are not putting any stress on your system, and nature takes it’s course. All you do is that you eat well and healthy.

17. Try to Stay Happy

Constipation works almost in an evil fashion on your psyche. People often forget the psychological component of constipation. Everybody knows stress can cause contipation. And being not able to go is probably one of the worst kinds of stress your body goes through. Result – you’re even more constipated due to the stress caused by constipation in the first place. It’s a vicious cycle that keeps feeding on your stress levels.

My mother suffered from constipation a few years back. And she’d be so stressed out that she’d spend hours in the washroom hoping to go, but to no avail. The harder she tried, the more she failed. It’s really frustrating really. At one point we’d hardly see her around the house. Constipation is one condition that has the capability of taking over your life and you’re helpless…

Well, not quite…

The trick is how not to feed more stress to your existing constipated condition. Though it’s a desperate situation, you should understand that everybody suffers from it at some point in their lifetimes. Right now you may be dying to get all the load removed surgically, if possible, so thing will get better. It all depends on how well you can handle it. Your stomach and emotions are connected. When you’re constipated, you are in a foul mood. Researchers say that opposite also works. The happier you are, the better your digestive system is going to work.

Even on the days when you’re not constipated, try to keep your lifestyle healthy and stress free. Be thankful and try to be even happier. This way you compensate for the involuntary stress you had to go through when you were constipated.

Constipation is a lifestyle condition. It’s not really a disease (and most doctors consider it temporary and harmless), but a symptom, like cough or runny nose. A symptom can point towards several problems, depending on its severity.

I’d suggest you this remarkable book — Cure Constipation Now: A Doctor’s Fiber Therapy to Cleanse and Heal (Order Now), which has changed lives of thousands of people across the globe. It is an easy-to-follow plan to regain a healthy gastrointestinal system-and relieve problems from gas to bloating to IBS.

Cure-Constipation-NowProminent gastroenterologist Dr. Wesley Jones has found that virtually all digestive problems have one single underlying cause-constipation. Our modern diets and stressful lifestyles can make poor digestion such a common experience that sometimes people don’t even recognize it as a problem.

No one wants to talk about constipation, but millions suffer from it. Constipation is one of the most common gastrointestinal complaints in the world, resulting in about two million doctor visits annually. However, most people treat themselves without seeking medical help, as is evident from the millions of dollars people spend on laxatives each year.

Now, this book will offer them a safe, proven, easy-to-follow program to relieve constipation once and for all.

Because it’s not just uncomfortable-it’s unhealthy!

The most important fact that bowel issues point at is that you need to slow down. No matter at what important career juncture you are at – STOP. Because your body can’t go further. And it is showing you clear signs. The KEYWORD is ROUTINE. If you keep making small changes that I’m have suggested in your lifestyle, you’d be soon pooping like a dinasour (whatever that means)!!

Healthy bowels are inevitable for a happy and wholesome life. It’s actually one of our most basic needs, just like eating and breathing, defecating is the function of our body which keeps the engine working. Lifestyle mistakes that we make today, sometimes turn into bigger problems like constipation, or even worse, colon cancer.

The lifestyle suggestions mentioned in this article, if followed strictly over a period of time, will treat your constipation – and many related health ailments, yet we advice you to keep you doctor in loop for any specific needs of your body.

We look forward to hearing from you about your struggle with constipation. Also, do share if you got any tips that worked for you.

... Written by Dr. Shelly D'souza


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Indian Exponent: Beat that constipation and get your life back in 17 easy steps – healthy bowels equal happy life
Beat that constipation and get your life back in 17 easy steps – healthy bowels equal happy life
Indian Exponent
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