Constipation is a common digestive issue that affects individuals of all ages, causing discomfort and a decrease in quality of life. This article explores practical, morning routines that can provide relief and improve digestive health.
Many people suffer from morning constipation, when they should ideally relieve themselves first thing. It can lead to a lot of discomfort throughout the day. What can be done about it?
According to celebrity yoga and holistic wellness expert Anshuka Parwani — who has trained many Bollywood celebrities — sitting in a ‘Malasana’ or squatting position can offer relief.
In an Instagram post, she mentioned that it is an “ancient way of sitting down to pass stools”, which is more effective than the Western toilets used today.
In her post, the expert shared a morning ritual that you can follow to get relief from constipation. “As soon as you wake up, get into Malasana or Garland Pose for 2-3 minutes while sipping on a glass of warm water.”
In order to do it, squat all the way down and put your body weight on your feet. Fold your hands as demonstrated by Parwani and hold for a few minutes.
What is Constipation?
Constipation occurs when bowel movements become less frequent and stools become difficult to pass. It’s often accompanied by bloating, discomfort, and the sensation of incomplete evacuation.
Causes of Constipation
Various factors contribute to constipation, including diet, lack of exercise, dehydration, and stress. Understanding these can help in addressing the root cause.
The Importance of Morning Routines
Starting your day with a routine that promotes gut health can have a significant impact on alleviating constipation and ensuring smoother digestion throughout the day.
Dietary Changes for Relief
Incorporating high-fiber foods like fruits, vegetables, and whole grains into your breakfast can help stimulate bowel movements.
Hydration: Water’s role
Drinking plenty of water, especially on an empty stomach, can help soften stools and promote regularity.
Exercises for constipation relief
Simple morning exercises, including walking or stretching, can stimulate the digestive system and encourage bowel movements.
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What will this do?
“It will instantly help to ease your bowel movements and release trapped gases in case of bloating,” said the yoga expert.
Other benefits of the Garland Pose
- It calms your body and improves your posture
- It strengthens the abdomen
- It aids in digestion
- It improves metabolism
- It stretches ankles, lower hamstrings, back and neck
Precautions to follow
- Try practising this asana on an empty stomach.
- Divide the body weight evenly.
- Do not overdo this asana in a single session.
- Do not push yourself into a deeper squat than your body allows.
- Avoid it if you have knee pain.
- Do not perform Malasana if you have back, hips, knees, ankles, or feet injuries.
Morning Rituals for Constipation Relief
Warm water with lemon
Drinking warm water with lemon first thing in the morning can stimulate the digestive system and provide relief from constipation.
Certain herbal teas, such as ginger or peppermint, are known for their digestive benefits and can be a comforting way to start the day.
Yoga and stretching
Morning yoga or stretching routines can help relieve stress and stimulate the abdominal organs, promoting digestion.
Probiotics: A Gut Health Ally
Incorporating probiotic-rich foods or supplements into your morning routine can support gut health and improve bowel regularity.
Also Read: Can Humans Get Heartworms from Dogs?
Stress Management Techniques
Stress is a common contributor to constipation. Practicing stress-reduction techniques in the morning can help maintain digestive health.
When to See a Doctor
It’s important to seek medical advice if constipation is persistent, severe, or accompanied by other concerning symptoms.
Implementing these morning routines can significantly improve constipation and enhance overall digestive health. Remember, consistency is key to seeing results.