After learning the benefits of waking up early and some techniques on how to get up early, we are at the next important step in our morning routine; that is bowel evacuation.
Because of modern dietary and lifestyle habits most of us suffer from constipation some time or the other during our lifetime. Constipation is debilitating and affects all aspects of health including physical and psychological health.
In Ayurveda, complete bowel evacuation is crucial for maintaining overall health and preventing the accumulation of toxins (ama) in the body.
A normal bowel movement should be spontaneous to start, within a few minutes of waking up in the morning, complete in one visit to the washroom, and without need to push or wait for a long time. A normal bowel movement is not too hard or to fluid, it should be like a peeled banana.
Here are some practices and remedies recommended in Ayurveda to ensure complete bowel evacuation
Ayurvedic Practices for Complete Bowel Evacuation
- Dietary Practices
- Fiber-Rich Foods: Include plenty of fiber-rich foods in your diet, such as whole grains, fresh fruits, and vegetables. Fiber helps in adding bulk to the stool and promoting regular bowel movements.
- Warm, Cooked Foods: Prefer warm, cooked foods over cold and raw foods, as they are easier to digest and help in maintaining the digestive fire (Agni).
- Hydration: Drink plenty of warm water throughout the day to keep the digestive system hydrated and help in smooth bowel movements. Drink small amount of water during meals, avoid drinking water before eating.
- Ghee and Healthy Fats: Incorporate ghee (clarified butter) and healthy fats like sesame oil or olive oil in your diet to lubricate the intestines and ease bowel movements.
- Daily Routine
- Routine and Regularity: Establish a regular routine for eating, sleeping, and bowel movements. Consistency helps in regulating the digestive system.
- Lifestyle Practices:
- Yoga and Exercise: Regular physical activity, including yoga and walking, helps in stimulating the digestive system and promoting bowel movements. Specific yoga poses like Pavanamuktasana (Wind-Relieving Pose), Bhujangasana (Cobra Pose), and Malasana (Garland Pose) are particularly beneficial.
- Avoid Stress: Practice stress-relieving techniques such as meditation, deep breathing exercises, and mindfulness to prevent stress-related digestive issues.
- Herbal Remedies:
- Herbal remedies like Triphala, Psyllium Husk (Isabgol), Castor Oil. help with regulation of bowel movements and also to relieve mild constipation; however all medication should be taken on consultation with an ayurvedic doctor after cause is determined and specifically directed medication are helpful according to prakriti of the individual.