Constipation affects more than 50% of people affected with Parkinson’s. It is one of the precursors or early signs of Parkinson’s. If bowels are not cleared daily, other PD symptoms like fatigue, inability to move and frequency of falls tend to aggravate.
In our conversation with Sandhya Manian, Nutritionist, we learned of a few good practices that can be followed to manage constipation. not just by people with PD, but also by the general population.
Here are some quick food and lifestyle changes that can help you manage constipation:
FOOD SUGGESTIONS
- Consume warm water (200ml to 300ml) on an empty stomach first thing in the morning.
- Soak 3-5 black seeded raisins at night and have them with warm water on an empty stomach in the morning.
- Other options for an empty stomach are 1 teaspoon soaked badam pisin or one spoon of chia seeds soaked for 30 mins.
- Avoid having caffeine (tea/coffee) first thing in the morning.
- Have fruit (especially banana) or salad as a snack but not immediately after or as a part of a big meal.
- Avoid processed food like biscuits for snacks.
- Hydrate all through the day.
- Include healthy fats in all your meals – ghee, garnishing with coconut scraps.
- Consume fibrous food throughout the day – 4-5 cups of vegetables.
- Consume moisture-rich food, especially at dinnertime. For instance, replace dry food like dosa with idli and chapati with Kichadi.
- A warm glass of milk at night can be a good laxative.
LIFESTYLE CHANGES
- Take an oil bath at least 3-times a week.
- Perform stress-relieving activities like yoga, meditation, and walking.
- Move your body throughout the day. Do not be seated for long hours.
- Good sleep hygiene. Wake up at least 30 mins before sunrise and go to bed by 10 pm
- Squatting position for passing stools. Buy a poop stool that can be placed on the western toilet closet.
NOTE: If constipation is high despite following most, or all of the above suggestions, please take a laxative (allopathy or ayurveda) every day.
