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Are you often constipated? Don’t take it lightly! Constipation is very harmful, so seek medical attention immediately if you experience symptoms!

2024-08-15

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Have you ever had this experience: you haven't had a bowel movement for several days, or you feel very straining when you have a bowel movement? These may beconstipateAlthough constipation once in a while is not a big deal, long-term constipation can cause a lot of trouble to your health.

What is constipation?

Constipation usually refers to infrequent bowel movements, difficulty passing stools, or dry, hard stools.WHO) Constipation is defined as bowel movements less than three times a week.

Symptoms of constipation include:

1. Difficulty in defecation

2. Dry and hard stool

3. Pain during bowel movements

4. Feeling of not being completely empty after defecation

Causes of constipation

There are many causes of constipation, which can be analyzed from the following aspects:

1. Dietary factors

Inadequate fiber intake:Dietary fiberIt can increase stool bulk and promote intestinal peristalsis. A diet lacking fresh fruits, vegetables and whole grains can lead to constipation.

Lack of water: Water is essential to keep stool soft. Lack of water can cause stool to be dry and difficult to pass.

2. Lifestyle

Lack of exercise: Sitting for long periods of time slows down intestinal motility and increases the risk of constipation.

Irregular living habits: For example, suppressing the desire to defecate for a long time and irregular work and rest schedules will affect intestinal function.

3. Effects of medication

Some medications can cause constipation, including some pain relievers (especially those containing opioids), antidepressants, and some blood pressure medications.

4. Health status

Intestinal diseases: such as irritable bowel syndrome and intestinal obstruction can directly affect bowel movements.

metabolismSexual diseases:diabetes, hypothyroidism, etc. may also cause constipation.

5. Psychological factors

anxiety,DepressionPsychological problems such as anxiety and depression may lead to intestinal dysfunction and cause constipation.

The dangers of constipation

Long-term constipation not only affects the quality of life, but may also lead to a variety of health problems:

1. Intestinal discomfort, such as abdominal distension and abdominal pain.

2. Hemorrhoids or anal fissures.

3. Intestinal obstruction.

4. Cardiovascular and cerebrovascular diseasesincreased risk.

5. Affect brain function, such as memory loss.

6. MetabolismDisorders and endocrine disorders lead toobesity, bad breath, skin problems, etc.

How to relieve and prevent constipation?

1. Eat a healthy diet

Increase dietary fiber: Eating more fiber can help add bulk to your stool and improve bowel movements. Fiber-rich foods include whole grains, fruits (especially those with the skin), vegetables, and legumes.

Drink plenty of water: Drink at least 1.5-2 liters of water a day. Staying well hydrated can help soften stool and make it easier to pass through the intestines.

Avoid high-fat foods:FatFood slows down intestinal motility and should be eaten in small amounts.

2. Keep moving

Regular exercise: Doing moderate physical activities, such as walking, jogging, yoga, etc., can help speed up intestinal peristalsis.

Abdominal massage: Gently massaging your abdomen can also help promote bowel movements.

3. Establish normal bowel habits

Regular bowel movements: Try to have bowel movements at a fixed time every day, such as 30 minutes after breakfast, when the gastrocolic reflex is stronger.

Avoid holding your bowel movements: When you feel the urge to have a bowel movement, go as soon as possible, don’t hold it in.

4. Reduce stress

Relax your body and mind: Reducing stress through meditation, yoga, deep breathing, etc. can help improve constipation.

5. Rational use of drugs

Use laxatives with caution: Long-term use of certain laxatives may damage intestinal nerves and worsen constipation. If medication is necessary, it should be done under the guidance of a doctor.

Probiotics: Probiotics can help improve intestinal flora and promote intestinal health.

6. Other natural remedies

Eating certain foods: Foods such as prune juice, bananas, carrots, sweet potatoes, etc. can help relieve constipation.

Herbal teas: Certain herbal teas, such as prune tea and peppermint tea, may also help relieve constipation.

7. Precautions

Maintain good living habits: avoid sitting for long periods of time, maintain a healthy weight, quit smoking and limit alcohol consumption, etc.

Avoid overuse of certain medications: Certain medications may cause constipation, so consult your doctor if necessary.

8. Special Tips

Regular check-ups: If constipation symptoms persist or are accompanied by other symptoms such as abdominal pain, weight loss, etc., you should seek medical attention promptly.

Professional guidance: For specific groups of people, such as pregnant women or people with specific diseases, treatment should be carried out under the guidance of a doctor.

By combining the above methods, most people can effectively relieve and prevent constipation.

Although constipation is a common problem, it can be improved through a healthy diet and lifestyle. If you find yourself frequently constipated or the symptoms persist, be sure to consult a doctor to find a suitable solution.