Constipation means heavy and bloated feeling, straining and discomfort which more than just an annoyance. Over time, chronic constipation can lead to complications, such as piles (hemorrhoids), fissures, or even more serious digestive issues.
The good news is that constipation can sometimes be managed and prevented naturally, without jumping straight to medication. Here’s how:
- Eat Plenty of Fiber
Fiber is the gut’s best friend. It helps give your stool some bulk, making it easier to pass. You should aim for a minimum 25–30 grams of fiber per day, from any of the following:
- Whole grains, such as oats, brown rice, and whole wheat
- Fresh fruit, such as papaya, apples, pears and berries
- Vegetables, especially leafy greens and carrots
- Legumes, such as lentils, beans, and chickpeas
Hint: If you are not consuming a lot of fiber, you should gradually increase this amount to your diet, as it can promote gas and bloating if added in large amounts.
- Drink Plenty of Water
When you are dehydrated, your stools can become hard, dry and difficult to pass. You should be drinking 8–10 glasses of water per day and include foods that have higher water content such as watermelon, cucumbers and oranges.
- Get Moving
Physical activity promotes bowel movements by increasing blood flow to your intestines. You don’t need to run a marathon; even a 20-30 minute walk can make a big difference. Certain yoga poses, especially Pawanmuktasana and Malasana, can also help with digestion.
- Prepare Your Meals on a Schedule
Your digestive system loves routine. If you eat breakfast, lunch, and dinner at roughly the same time every day, it can help regulate your bowel movement. If you skip breakfast or eat at different hours each day you can interfere with your digestive organ’s schedule.
- Don’t Ignore the Urge
When it’s time for nature to call, answer it immediately. Holding in your urge can result in harder stools that are much more difficult to pass later on. Also, you will eventually develop a habit of ignoring your urge, which could cause piles.
- Don’t Forget About Probiotics
The good and bad bacteria in your gut must both be in balance for your digestive system to function properly and remain healthy. Yogurt, kefir, fermented foods, like Kimchi, and probiotic supplements can maintain the amount of good bacteria in your intestines.
- Avoid Processed Foods
Highly processed foods, refined flour, and many fried snacks are low in fiber and will slow down your digestive function. As much as you can, increase your consumption of fresh, whole foods.
- Stress Less
As much as we would love a stress-free life, life happens. Stress affects our digestive system more than we realize. Take time to relax your mind and body through meditation, deep belly breathing, or rest after gentle stretching to favour your gut and your mind.
When Constipation Needs Medical Attention
If you have been constipated for more than a week, had severe pain due to constipation, or see blood in your stool, you need to see a doctor. Remember, chronic constipation can lead to piles, which need to be diagnosed and treated to be sure.
Why would you get treatment from Dr.Saraja’sAyurvedic Anorectal Centre
At Dr.Saraja’sAyurvedic Anorectal Centre, we don’t only look at constipation and piles we look at finding and treating the cause. Our specialists are considered the best piles doctor in Hyderabad through consultations, Ayurvedic and modern medicine methods for longer lasting treatment.
As the best piles hospital in Hyderabad we can offer you:
- Consultations with our specialist who can accurately diagnose your issue
- Lifestyle/diet recommendations to avoiding being constipated again
- Advanced treatments accuracy like laser surgery which is painless to recover from
- Caring and supportive regimens in a patient friendly environment.
Constipation is common, but you don’t just have to live with it. You can be free from constipation and piles with small daily changes and if you have to go to see your doctor promptly.
If you need help with your piles or chronic constipation, Dr.Saraja’sAyurvedic Anorectal Centrecan help guide you every step of the way.