Take brown rice and other whole grains is the key. Brown rice has more fiber than well polished rice and white bread of 9-10 times. Brown rice has 3.4 gm. fiber/100 gm. portion of food, where as rice bran has 12.8 gm., black sesame has 19.2 gm., sunflower seed has 12.4 gm. and red kidney bean has 26.9 gm.

Vegetables come second in diet therapy for constipation. Astronishingly the western and Chinese vegetables like cabbage, broccoli, Chinese kale have not so much fiber [1.6-3.2 gm./100gm.]. Where as most Thai local vegetables have much of fiber. Thai hairy basil, gaprao, water mimosa, cha-plu, sa-dao have 3.5,4.3,5.3,6.9,11.6 gm. fiber at the range of 2.1-3.7 gm./100 gm. [mango, orange, banana, guava].

In order to get appropriate fiber per day, one should take brown rice every meal, 1 serving of fruit after each meal and 1 serving of fresh vegetables as salad for 1 meal. In such condition, one can get 27 gm. of fiber/day. But sometimes we may not have brown rice to serve, take a mixture of wheat germ, black sesame and sunflower seed 1 tablespoon /meal. We can get so enough fiber supplement.

1.Walking, jogging, cycling are recommended. Step on a tampolin is flavourable in elderly.

2.Hand slashing while standing still, up and down for 500-1,000 times can also activate internal organ function.

3.Qi-gong training is a very vitalizing exercise.

4.Yoga Mindful breathing while doing asana is a way to train body and mind. It also give a chance for ourselves to adjust our homeostasis, and the bowel function may be better. Some specific mudra can treat constipation too. One who has constipation should prepare a glass of drinking water at the bed side, drink it all at the moment he wake up, then do 2 mudra.

Utksepa Mudra - Lie on the back, bend both knees to the chest, wrap them with arms while breathing in. Then breath out strongly while slashing out arms and legs to fully extend and place them on the ground. Repeat for 3-4 times.

Uddayana Mudra - Stand, spread the legs, bend the knees, both hands on the laps. Breath in deeply abdomen bulge out. Breath out extremely collapse the abdominal wall until it press on the spine. Repeat 3-4 times.

Then walk around exposing the umbilicus to open air. For a while one may got an urge to defecate.

Use large intestine, spleen and kidney areas.

For one who is constipate, drink 2 bottles of water [800 ml. each] early every morning. Prepare it like this:

- water 800 ml. + 2 lemons + 1 tea spoonful of salt

A chronic constipation one should do colon cleansing.

- The purpose is to get rid of fecal plague in the colon wall. It can also train the large bowel to gain more muscle tone, which is needed in a healthy colon to empty bowel normally. High colon cleansing should be done with a colon machine installed on the Natural Health Center. It may be done once a week for 2-3 times. Normally the problem will be solved.

- This can be done at home after the first use of high colon cleansing. The solution used may be lemon or tamarind juice at a very low dilution. Coffee enema can also be used. One may use low enema once every 2-3 days according to the problem, unit the problem cease down. Everyday enema is not recommended in normal people, except in some cancer patient. On such case the Natural physician will consider individually.

More detail about colon cleansing are written in the handbook of 'colon cleansing'.