There is an experience that makes you feel the weight of time – and that is to spend 30 minutes in the toilet that feels like a century. This is the unique feeling that comes with constipation. Constipation is not just a simple inconvenience, it has a very big impact on the body. In mild cases, it may cause acne and frequent skin problems; In severe cases, it may even induce anorectal diseases, which poses a serious threat to health. Even in people with extremely regular lifestyles, it is difficult to completely avoid the occasional visit of constipation.
We are well aware that adding foods rich in dietary fiber, such as vegetables and fruits, to the daily diet is an effective way to promote gastrointestinal peristalsis and moisten the intestines. However, when there are changes in life circumstances or mood swings, these can be triggers for temporary constipation. So, how do we deal with the difficulty of defecating while using the toilet?
1. Causes of constipation
1. Sedentary lifestyle
People who lack exercise habits are often more likely to have constipation problems. This is because their bowel movements are slower and their muscles are not sufficiently exercised to contract, which in turn reduces the pressure in the abdomen and makes the bowel movement less dynamic. To improve the situation, it is recommended that people get physical activity at least 3 days a week and maintain 30 to 60 minutes of activity each day.
2. I like to look at my phone during defecation
Modern young people often look at their mobile phones while using the toilet, while some middle-aged and elderly people tend to bring books or newspapers into the bathroom. However, these seemingly innocuous habits actually have a bad effect on the smoothness of bowel movements. When people's attention is distracted by items such as mobile phones and books, coupled with maintaining a fixed bowel position for a long time, it can lead to health problems. According to studies, if you squat on the toilet for more than 3 minutes, the veins in the anal area may become congested and bruised, which in turn increases the risk of developing hemorrhoids.
3. Habitual forbearance
Influenced by activities such as meetings and movies, some people will form a habit of resisting the urge to defecate. However, with a little patience, the sensation of having a bowel movement may "subside", and then it becomes difficult to have a bowel movement. Over time, the gut's ability to perceive bowel movements gradually decreases. Therefore, once there is a desire to defecate, we should respond as soon as possible and avoid patience!
4. Drink water only when you are thirsty
Due to the neglect of hydration in daily life, the body often falls into a state of dehydration. When you don't drink enough water, the texture of your stool becomes dry and firm, which further makes it difficult to have a bowel movement. In order to improve this situation, we should develop the habit of drinking a small amount of water several times a day, which can effectively stimulate the peristalsis of the stomach and intestines, so as to promote a smoother bowel process.
2. What are the manifestations of constipation?
1. In terms of time and frequency
If an individual has less than 3 bowel movements in a week's time, it is likely to indicate that they are suffering from constipation. However, it is important to note that a reduction in the frequency of bowel movements is not the only criterion for constipation.
2. Judging by the symptoms
(1) Lack of urge to defecate and decrease the frequency of defecation: If you do not feel the need to defecate for a long time, even if you have occasionally, the amount of defecation is significantly less.
(2) Laborious defecation process: the stool is dry and hardened, difficult to pass smoothly, lacks the comfort of defecation, and is accompanied by a feeling of falling and pain.
(3) Poor bowel movements: Even if you squat for a long time, it is difficult to pass the stool quickly, and sometimes you can't successfully defecate even after a long time of hard work.
3. What should I do if I am constipated?
1. Find the groin and pat it repeatedly
Use your hands to quickly rub your hips up and down (i.e., where the inner thighs meet your lower abdomen, known as your groin) for about 1-3 minutes. During this process, you may feel your pelvis, lower abdomen, and even lower limbs gradually warm up.
Next, you can try to gently pat both hips with your empty palm, 100 times on the left and right sides, especially at the midpoint of the hips. During the slapping, you may feel your abdomen and legs gradually relax, and a warm sensation slowly spreads to your lower limbs.
This method of rubbing and patting the groin can not only make the abdomen and lower limbs feel warm and relaxed, but also effectively promote the peristalsis of the gastrointestinal tract, which is helpful in relieving the symptoms of constipation.
2. Eat plenty of fiber-rich foods
In our daily diet, we can choose to consume some fiber-rich foods, such as bananas, dragon fruit and kiwi fruit in fruits, as well as spring shoots, celery and lotus root in vegetables. In addition, whole grains such as whole-grain bread, brown rice, and oats are also fiber-rich and healthy options. Increasing the intake of these foods can effectively prevent constipation.
3. Drink plenty of water
When you wake up every morning, drink a glass of warm water on an empty stomach, which can not only make up for the lack of water in the body, but also effectively stimulate the peristalsis vitality of the intestines. The warmth of the water helps to soften the stool and make the bowel movement process smoother and more worry-free. This method is simple and easy to implement, and it is a good remedy for middle-aged and elderly people to relieve constipation.