"At an ordinary community health lecture, I met Aunt Li, a 70-year-old retired teacher. She smiled, but there was a subtle hint of pain in her eyes. Auntie Lee revealed to me that she had been suffering from constipation for years and was even beginning to fear that it might be a precursor to more serious health problems. Cases like Auntie Li's are not uncommon, and many middle-aged and elderly friends have potentially led to greater health risks – such as bowel cancer – by ignoring the seemingly minor problem of 'constipation'. Today, I would like to talk to you about why there are three things that we must not be patient to ignore when facing constipation, and teach you a simple and effective 'abdominal rubbing and defecation exercise' to help you stay away from this invisible health killer. "
Three things you can't tolerate: key actions to prevent constipation
1. Eat a healthy diet: The power of fiber
A healthy diet is essential to prevent constipation. High-fiber foods such as whole grains, vegetables, fruits, and legumes are a non-negligible part of the daily diet. Fiber promotes bowel movement and helps form soft stools, thus preventing constipation. A daily intake of at least 25 grams of fiber is recommended. Also, avoid too many processed foods and high-fat diets, which can exacerbate constipation.
2. Maintain moderate exercise: Activate your body and smooth your bowels
Exercise is not only good for overall health, but it is also an effective way to prevent and improve constipation. Moderate exercise, such as brisk walking, swimming, or yoga, can enhance bowel movements and help the intestines better process food debris. For best results, it is recommended to get at least 150 minutes of moderate-intensity exercise per week.
3. Manage stress: Inner peace and smooth bowel
Long-term psychological stress and anxiety can lead to intestinal dysfunction, which can trigger or exacerbate constipation. Learn to manage stress effectively, for example by meditating, taking deep breaths, or consulting a psychologist to relax and unwind. Peace of mind not only helps reduce constipation, but also improves the overall quality of life.
Abdominal kneading and defecation exercises - simple movements, great health!
When faced with constipation, many middle-aged and elderly people often seek medication. However, simple body movements, such as abdominal rubbing and bowel movements, can also be effective in improving the condition. This practice is not only safe and easy to learn, but also promotes gut health and improves quality of life.
Drill steps:
Preparation Posture:
Sit or stand, relax your whole body, and take a few deep breaths.
Hand Position:
The right hand rests flat on the abdomen, and the left hand covers the right hand.
Abdominal rubbing:
Gently rub the abdomen in a clockwise direction for about 2-3 minutes.
Repeat the same motion counterclockwise.
Breathing Fit:
During tummy rubbing, keep taking long, deep breaths.
Frequency and time of exercise:
Do it every morning and evening, 5-10 minutes each time.
Effect of the exercise:
Abdominal rubbing stimulates the abdominal muscles and intestines, promotes intestinal peristalsis, and helps with bowel movements.
Helps reduce abdominal tension and pressure, which improves constipation symptoms.
Notes:
Movements should be gentle to avoid discomfort caused by excessive force.
If there is a history of abdominal surgery or acute inflammation, you should consult your doctor first.