Do you suffer from constipation? In modern medical history, constipation is considered the root of many diseases, as the saying goes, "Where there is free flow, there is no pain; where there is pain, there is obstruction." Director Chen believes that changes in modern lifestyles and living environments, such as prolonged sitting, lack of exercise, overeating, and disordered living habits, are all contributing factors to constipation. Therefore, preventing and treating constipation starts with cultivating good lifestyle habits and a balanced diet.
1. Develop a regular bowel movement habit. Set a specific time each day to have a bowel movement consciously and regularly. Never hold back your bowel movements; once a day is considered normal.
Second, persisting in moderate exercise such as walking, jogging, and swimming, as well as clockwise abdominal massage, is very beneficial to the body;
Third, keep a relaxed mood. Some people feel a strong urge to defecate but can't because of tension, which causes the intestines to contract. It is recommended to try "rectal biofeedback therapy" and try to go to public places to relax.
Fourth, pay attention to dietary regulation. Traditional Chinese medicine treats constipation by adjusting diet according to individual constitution, eating nourishing foods for deficiency and cooling foods for heat. Some people believe that eating fried foods causes constipation, so they eat cold foods to solve the problem, which is incorrect. In life, most cases of constipation are due to hard stools. Eating foods with more oil, such as sesame seeds and walnuts, can soften the stool. Probiotics can promote intestinal motility, ensure intestinal function, and facilitate defecation, so they can be tried appropriately. Although sweet potatoes and taro can promote defecation, they can cause bloating, so it is not recommended to eat too much. In daily life, it is better to eat less greasy fried foods and cold foods.
5. Preventing Autumn Dryness: Many people know that "autumn dryness injures the lungs," so it's easy to experience dry and itchy mouth and throat, cough, and nosebleeds in autumn. Traditional Chinese medicine theory also considers the lungs and large intestine to be internally and externally related. Autumn dryness injures the lungs and consequently the large intestine. Impaired lung function directly affects intestinal peristalsis, easily leading to constipation. To prevent or alleviate constipation caused by autumn dryness, you can use some yin-nourishing and lung-moistening herbs, such as Rehmannia glutinosa, Scrophularia ningpoensis, Ophiopogon japonicus, and Apricot kernels. Boil these herbs and add warm milk to drink. This will have a noticeable effect, and remember to drink it consistently!
VI. Keep Your Body Hydrated: Drink Plenty of Water and Eat Neutral Fruits: The simplest way to prevent dryness in autumn is to actively replenish fluids. Under normal circumstances, the human body loses more than 600 ml of water through skin evaporation and about 300 ml through nasal exhalation. In autumn, it's crucial to replenish these losses by drinking at least 500 ml of water daily to maintain the normal moisture level of the lungs and respiratory tract. Water is essential for women; everyone needs it, so it's vital to keep your body hydrated.
In addition, eating more fruits and vegetables can also help improve constipation. The weather is no longer so hot, so it's no longer suitable to eat cooling fruits, and because the weather is relatively dry, it's also not suitable to eat warming fruits. Neutral fruits are most suitable, such as apples and dragon fruit. When choosing vegetables, it's best to choose seasonal vegetables and avoid out-of-season vegetables. This season, melons are plentiful. Of course, you can also eat more foods rich in dietary fiber, such as oatmeal, shiitake mushrooms, sweet potatoes, and corn, which can increase the amount of food residue and facilitate defecation.
7. Promoting Bowel Movements: Capitalizing on Fleeting Urgencies: For most constipation sufferers, medication isn't necessary. Adjustments can be made through diet and lifestyle habits; more exercise; developing good bowel habits—never suppress the urge to defecate, as it can be fleeting and may not recur throughout the day; pressing on the abdomen during defecation increases abdominal pressure and promotes bowel movements. The urge only lasts a few minutes, and once missed, it's difficult to regain. Defecation is influenced by the cerebral cortex; conscious effort can strengthen or suppress it. Frequently suppressing the urge causes the rectum to gradually lose its normal sensitivity to fecal pressure. Combined with prolonged retention of feces in the large intestine, excessive water absorption leads to hardening, making defecation even more difficult. Therefore, please pay attention to these points.
8. When basic treatment is ineffective, some mild laxatives can be tried. There are many types of mild laxatives, broadly categorized as bulk-forming laxatives, osmotic laxatives, and stimulant laxatives. Stimulant laxatives, such as senna leaves and bisacodyl tablets, strongly stimulate intestinal peristalsis, leading to defecation. However, these laxatives can cause irreversible damage to intestinal motility, easily leading to dependence and difficulty in discontinuing, so they are not recommended. Bulk-forming laxatives soften stools, making them more watery and easier to pass; examples include psyllium husk and cellulose.
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