In life, many middle-aged and elderly people have such troubles: after getting up every morning, they drag heavy steps to the toilet, but they can't solve the problem of defecation for a long time. This not only affects the mood of the day, but also seriously endangers intestinal health. Data show that the incidence of constipation in middle-aged and elderly people is as high as more than 30%, and this proportion is increasing with age. Constipation not only affects quality of life, but can also lead to more serious health problems. So, how can you solve constipation and keep your bowels open? Today, we will explore this problem in detail and bring you practical and effective solutions.
Causes of constipation
Improper diet
One of the main causes of constipation is a poor diet. A lack of adequate fiber and water in the diet can lead to hard, dry stools that are difficult to pass.
Lifestyle habits
Sedentary lifestyle, lack of exercise are common problems in modern people, which can also lead to weakened intestinal peristalsis, which in turn causes constipation.
Mental stress
In a state of high stress for a long time, the sympathetic nervous system is overactivated, and intestinal peristalsis slows down, leading to constipation.
Medication side effects
Certain medications, such as antidepressants, antihypertensives, etc., may affect bowel function and cause constipation.
Daily dietary modifications
Increase dietary fiber intake
Fiber is key to preventing and relieving constipation. Fiber-rich foods include whole grains, vegetables, fruits, and legumes. Consuming at least 25-30 grams of fiber per day can help increase stool bulk and promote bowel movements.
Drink enough water
Hydration is essential for gut health. It is recommended to drink 1.5-2 liters of water per day, especially if you increase your fiber intake, and you need enough water to help fiber work.
Avoid high-fat and refined foods
High-fat foods and refined foods can delay bowel movements and increase the risk of constipation. It is recommended to reduce the intake of high-fat foods, fried foods and sweets, and choose more natural, unprocessed foods.
Develop good habits
Have regular bowel movements
Make it a habit to have regular bowel movements every day, preferably after waking up in the morning or after breakfast, to help establish a regular bowel movement pattern.
Exercise in moderation
Moderate exercise can promote intestinal peristalsis, and it is recommended to do more than 30 minutes of aerobic exercise every day, such as brisk walking, jogging, yoga, etc.
Relax
Learning to relieve stress and keep you in a good mood can help your gut health. It is possible to relax by meditating, taking deep breaths, listening to music, etc.
Rational use of medications
Choice of laxatives
For people with severe constipation, doctors may recommend laxatives, but they should be chosen and used carefully. Common laxatives include bulking agents, lubricants, stimulant laxatives, and salt laxatives. It is recommended to use it under the guidance of a doctor to avoid dependence and side effects.
The role of probiotics
Probiotics help to restore the balance of intestinal flora and promote intestinal health. Constipation can be improved by consuming foods rich in probiotics, such as yogurt, fermented foods, or opting for probiotic supplements.
Treatment of constipation in special cases
Constipation in the elderly
Constipation is more common in the elderly, and special attention should be paid to dietary modification and lifestyle improvement. Increasing dietary fiber and hydration, exercising regularly, and maintaining a good mood are key.
Constipation in pregnant women
Pregnant women are prone to constipation due to hormonal changes in the body and uterine pressure on the intestines. Pregnant women are advised to eat more fiber-rich foods, exercise moderately, avoid excessive straining to defecate, and use safe laxatives under the guidance of a doctor if necessary.
Prevention of constipation
Establish good eating habits
Eat a balanced diet with plenty of fruits, vegetables, and whole grains, and reduce your intake of high-fat, high-sugar, and refined foods.
Maintain a moderate amount of exercise
At least 30 minutes of aerobic exercise a day, such as walking, swimming, yoga, etc., can effectively promote intestinal health.
Maintain mental health
Learn to relieve stress, maintain a good mood, and avoid the negative effects of stress on intestinal function.
Specific scenarios recommended by experts
Breakfast: the key to starting the bowels
Breakfast should include fiber-rich foods such as whole-grain bread, oatmeal, vegetable salad, etc. In addition, you can drink a glass of warm water or light honey water to help initiate intestinal peristalsis.
Drink a glass of water before each meal
Drink a glass of water before each meal to aid digestion and promote bowel motility to keep stool soft.
Exercise regularly
Set a regular exercise time and do 30 minutes of aerobic exercise every day, such as brisk walking, cycling, dancing, etc.
Probiotic supplementation
You can consume a small cup of yogurt every morning on an empty stomach to help replenish probiotics and improve intestinal flora.
Psychological adjustment
Learning to relax your mind and maintain your mental health by meditating, taking deep breaths, listening to music, etc., can help improve constipation.
Constipation, while common, is not unsolvable. The vast majority of constipation problems can be effectively alleviated through dietary adjustments, lifestyle improvements, rational use of medications, and psychological adjustment. I hope that today's content can help you understand the causes and solutions of constipation, keep your intestines open, and have a healthy and happy life.