The small intestine transports food residues to the large intestine, which is the organ that stores food residues, absorbs water from the residues, forms feces, and initiates and participates in defecation. Once there is a problem with the large intestine, the body will release corresponding signals:
1: Decreased bowel movement: Normal people defecate 1 to 2 times a day or once every 1 to 2 days. Feces are less than 3 times a week and are difficult to defecate. The feces are dry and hard, and the amount of feces is small. This is called a decrease in bowel movement. (Data source: https://tinyurl.com/34bdyhpy)
2: Defecation is laborious; (Note: Defecation is laborious, and the hazards of forceful defecation: when defecation is laborious, cerebral blood flow decreases rapidly, and fainting may occur; people with insufficient coronary blood supply may experience angina pectoris and myocardial infarction; at the same time, increased intra-abdominal pressure can cause or aggravate hemorrhoids, damage the anal canal, and cause anal fissures and other perianal diseases.)
3: Dry stool, or even blood in the stool:
4: Abdominal distension, abdominal pain, etc.
If you have received these signals, it means that you are in a state of constipation recently.
There are also a few people who have not defecated for several days, and their stools are not dry and hard, but they have difficulty defecating. This type also belongs to the category of constipation. Simple dry stools but smooth discharge, and no change in the number of bowel movements, are normal defecation and do not belong to the category of constipation.
Studies have shown that women's stools are more than four times drier than men's. In addition, most women will experience endocrine disorders after constipation, so most women tend to think that constipation is an important cause of aging. When constipation occurs, it is difficult for toxins in the body to be discharged in time. Once toxins accumulate too much, it will cause skin pigmentation, dark complexion, and acne. (Data source: https://tinyurl.com/34bdyhpy)
At the same time, the body's metabolic capacity decreases after endocrine disorders, which increases the chance of obesity, especially in the lower abdomen. Skin and weight are exactly the most concerned points for women who love beauty, which has led to huge profits in the beauty industry.
In fact, to solve constipation, we have to start from its root.
1. Sitting for a long time without exercise: The discharge of stool in the intestine mainly depends on the activity of smooth muscles. Long-term sitting without exercise will reduce the vitality of smooth muscles, weaken the intestinal transport capacity, and the stool will stay in the intestine for too long. Therefore, this requires everyone to avoid sitting for a long time, exercise reasonably, insist on proper physical exercise, and massage the abdominal muscles clockwise with both hands before going to bed to increase gastrointestinal motility.
2. Too little intake: Most women who love beauty reduce their food intake because of weight loss, which makes the food residue entering the large intestine too little and cannot reach the intestinal transport volume, thus causing the feces temporarily stored in it to dry up and defecation difficulties. In life, everyone needs to lose weight reasonably, eat on time, drink more water (drink more than 1500ml of water per day, and develop a good habit of drinking a glass of warm water after waking up), drink yogurt in moderation, eat more fruits (especially bananas), vegetables, corn, soybeans, oats and other foods rich in fiber. Eat less refined rice and spicy and greasy food, and avoid overeating.
3. Busy with work and study, unable to defecate on time:
The defecation reflex is controlled by the higher centers of the cerebral cortex. If you feel the urge to defecate, but you cannot defecate on time because you are busy with work and study, this will lead to constipation. If the brain is in this state of high tension for a long time, it will cause the rectal sensory nerves to become dull and habitual constipation will occur.
In addition, high-intensity study and work pressure and mental tension will also inhibit intestinal peristalsis.
Therefore, we need to develop the habit of regular defecation in daily life. It is recommended to defecate regularly every morning. When there is no urge to defecate, you can perform the contraction movement of the anal sphincter to form a defecation reflex, regularly clean up the garbage in the intestine, and let self-consciousness replace the so-called drugs and slimming tea to become the scavenger of the intestine. At the same time, avoid long-term labor, relax your body and mind, and keep a happy mood.
Practical suggestions for avoiding constipation
▸High-fiber diet, including fruits and vegetables, drinking 1.5-2 liters of water a day to maintain proper hydration, and exercising at least 30 minutes 5 times a week, all of which help colon function.
▸Train yourself to go to the toilet regularly and make sure not to hold back the urge to defecate.
▸Don't do other things while using the toilet, including playing with your phone or reading, as extended toilet time is considered one of the key reasons for the onset of constipation. Defecation should be completed in no more than a minute, so if you are in the habit of spending a long time on the toilet, it is recommended that you seek medical advice to check if you are at risk of constipation.
▸Train yourself how to use the toilet correctly. Families who use toilets should have a small stool nearby to place their feet during bowel movements, as this mimics the squatting position that helps the colon open, making bowel movements easier and reducing stool accumulation. In addition, there are breathing techniques that can help with bowel movements, and constipation patients are advised to take a deep breath while pushing hard on the rectum and then exhale slowly. This will help the stool move and empty the intestines.
