CONSTIPATION 

NATURAL MANAGEMENT PROTOCOL

​

What is Constipation?

 

Constipation means having infrequent bowel movements or difficulty passing stools.

It usually happens when waste moves too slowly through the digestive tract, causing stools to become hard, dry, and difficult to expel.

 

​

 

  Common Causes

 

• Low fiber intake in the diet.                                 

• Not drinking enough water (dehydration)       

• Sedentary lifestyle or lack of physical activity

• Ignoring the natural urge to go.                          

• Stress and irregular eating habits.                     

• Overuse of laxatives.                                              

 

 Common Symptoms

 

• Fewer than three bowel movements per week

• Hard, lumpy, or dry stools

• Straining during bowel movements

• Sensation of incomplete evacuation

• Abdominal bloating or discomfort

​

 

 Lifestyle Role

 

• Low physical activity slows down gut motility

• Irregular meal timings disrupt the natural body clock

• Inadequate water intake hardens the waste

• Correcting daily dietary and movement habits is the first step in healing.

​​

​

 Tests (If Needed)

​

• Abdominal X-ray – to check for stool impaction

• Colonoscopy – if structural issues are suspected

• Blood tests – to check for thyroid issues or calcium levels

​​

​

 Naturopathy Management (With Home Remedies)

​

• These remedies can be safely done at home unless advised otherwise:

• Drink a glass of warm water first thing in the morning to stimulate the gut

• Consume soaked figs (2-3) or raisins (10-12) daily

• Take 1 teaspoon of Triphala powder with warm water before bed

• Apply a warm compress or castor oil pack to the lower abdomen

• Increase intake of high-fiber foods (whole grains, leafy greens, papaya)

• Ensure 2.5–3 liters of water intake daily

• Use a footstool (squatting position) to assist elimination

​

​

 Yoga & Pranayama (Home Practice)

​

  Simple practices that can be done at home:

• Abdominal Exercises

• Clockwise abdominal massage

• Leg raises (Uttanpadasana) to strengthen core muscles

• (Do gently, no jerks)

 

   Yoga Asanas

​

• Pawanmuktasana (wind-relieving pose) – aids gas and movement

• Malasana (yogi squat) – the natural posture for elimination

• Bhujangasana (cobra pose) – massages digestive organs

 

  Pranayama

​

• Kapalbhati – 5 minutes (stimulates intestinal peristalsis)

• Anulom Vilom – 5–10 minutes

• Deep Abdominal Breathing – to relax the pelvic floor​

​

 Daily Care Tips

​

• Establish a consistent "toilet time" every morning

• Never ignore the urge to have a bowel movement

• Chew food thoroughly to aid easier digestion

• Walk for 15–20 minutes after meals

​

​

 Important Note

 

• Increase fiber intake gradually to avoid gas

• Ensure adequate water intake when increasing fiber

• Seek medical advice if there is blood in stool or sudden weight loss