1. Definition and harm of constipation
Constipation is a common digestive system problem, which refers to a decrease in the number of bowel movements, dry stool, difficulty in defecation, or a feeling of incomplete defecation. Under normal circumstances, people defecate 1-2 times a day, or once every 2-3 days. If you have fewer than 3 bowel movements a week and feel strenuous during defecation, you may be constipated. (Data source: https://tinyurl.com/34bdyhpy)
The harm of constipation should not be underestimated. First of all, it causes toxins to accumulate in the body. If feces stay in the intestines for too long, the harmful substances in them will be reabsorbed by the intestines and enter the blood circulation, causing bad breath and skin problems such as acne and spots. Long-term constipation may also cause anorectal diseases such as hemorrhoids and anal fissures. This is because excessive force during defecation can compress and damage the blood vessels and tissues around the anus. In addition, constipation may also affect the psychological state, making people feel irritable, anxious, etc.
2. Common causes of constipation
(I) Dietary factors
Insufficient dietary fiber intake: Dietary fiber is a key substance that promotes intestinal peristalsis. It can increase the volume and moisture of feces, making the feces soft and easy to excrete. If you consume too little food rich in dietary fiber such as vegetables, fruits, and whole grains in your daily diet, intestinal peristalsis will slow down, which can easily lead to constipation. For example, many people like to eat refined foods, such as white bread and refined rice. Most of the dietary fiber is removed during the processing of these foods, and long-term consumption can easily cause constipation.
Insufficient water intake: Water is an important factor in maintaining normal intestinal function. When the body is dehydrated, the water content in the intestine will decrease, and the feces will become dry and difficult to excrete. Generally speaking, adults need to consume 1500-2000 ml of water every day. If you do not drink water for a long time, or only drink a small amount of water, it is easy to cause constipation.
(II) Lifestyle habits
Lack of exercise: Exercise can stimulate intestinal peristalsis and promote the advancement of intestinal contents. If you sit still for a long time, intestinal peristalsis will slow down, and the feces will stay in the intestine for a longer time, which can easily lead to constipation. For example, office workers who sit at their desks for long periods of time and lack exercise are prone to constipation.
Bad bowel habits: Some people have the habit of holding back their bowels. When they feel the urge to defecate, they do not defecate in time, but force themselves to hold it back. In the long run, this will reduce the sensitivity of the intestines to feces, and the urge to defecate will gradually weaken, leading to constipation. In addition, irregular bowel movements will also affect the rhythm of the intestines and increase the risk of constipation.
(III) Psychological factors
Bad emotions such as excessive stress, anxiety, and depression can also affect intestinal function. There is a close connection between the brain and the intestines. When a person is in a state of tension and anxiety, the peristalsis of the intestines will slow down, and the secretion of digestive juices will also decrease, causing constipation. For example, students are prone to constipation during exams, or office workers are under great work pressure.
(IV) Disease factors
Some diseases can also cause constipation, such as hypothyroidism and diabetes. Hypothyroidism slows down the body's metabolism, and intestinal peristalsis will also slow down, leading to constipation. Due to poor blood sugar control, diabetic patients may develop neuropathy, which affects the normal function of the intestines and causes constipation. In addition, some intestinal diseases, such as irritable bowel syndrome and colon cancer, can also cause constipation.
3. Methods to prevent and relieve constipation
(I) Dietary adjustment
Increase dietary fiber intake: Eat more vegetables, fruits, whole grains, beans and other foods rich in dietary fiber. For example, eat about 500 grams of vegetables and 350 grams of fruits every day, use whole wheat bread instead of white bread, and use brown rice instead of polished rice. At the same time, it is important to increase dietary fiber intake gradually to avoid excessive intake at once, which may cause abdominal distension and other discomfort.
Ensure adequate water intake: Develop good drinking habits and drink water regularly every day. Don't wait until you are thirsty to drink water. You can drink a glass of warm water after getting up in the morning to promote intestinal peristalsis and help defecation. In addition, you can also drink some drinks that have a laxative effect on the intestine, such as honey water, lemon water, etc.
(II) Improve living habits
Increase exercise: Do moderate exercise every day, such as walking, jogging, yoga, etc. Exercise can enhance intestinal peristalsis, promote the advancement of intestinal contents, and help defecation.
Develop good bowel habits: defecate regularly every day, preferably about 30 minutes after breakfast. Because after breakfast, the gastrocolic reflex will be enhanced, the intestinal peristalsis will be accelerated, and defecation will be easier at this time. When you have the urge to defecate, you should defecate in time and don't hold it. In addition, you should create a comfortable defecation environment and avoid playing with mobile phones, reading newspapers, etc. during defecation, so as not to distract your attention and prolong the defecation time.
(III) Psychological adjustment
Learn to relieve stress and maintain a good attitude. You can relax your body and mind and reduce stress by listening to music, watching movies, exercising, etc. If the pressure is too great, you can also seek the help of a psychological counselor for psychological counseling. Maintaining a positive and optimistic attitude will help the normal function of the intestines and prevent the occurrence of constipation.
(IV) Drug treatment
If constipation is still not relieved through dietary adjustments and lifestyle changes, you can use some drugs under the guidance of a doctor. For example, osmotic laxatives, such as lactulose, can form a hypertonic environment in the intestine, absorb water, soften stool, and promote defecation. Stimulant laxatives, such as senna, can stimulate intestinal peristalsis and promote defecation. However, stimulant laxatives should not be used for a long time, otherwise they may cause intestinal dependence. In addition, there are some lubricating laxatives, such as enema, which can lubricate the intestine, soften stool, and help defecation. Enema is generally used for occasional constipation and is not recommended for long-term use.
Although constipation is a common problem, as long as we pay attention to it, through a reasonable diet, good living habits, positive psychological adjustment and necessary drug treatment, we can effectively prevent and relieve constipation and embrace a healthy life.
