Constipation is a common digestive problem, and it can be caused by a variety of factors, including lifestyle habits, dietary structure, psychological stress, etc. When solving the problem of constipation, we first need to distinguish the type of constipation, whether it is organic constipation or functional constipation.
Organic constipation is often associated with structural problems in the intestines, such as intestinal tumors, volvulus or strictures. This type of constipation needs to be diagnosed and treated by medical means, and dietary modifications or lifestyle changes alone cannot solve the problem.
Functional constipation is more common and is often associated with daily habits. Here are some possible causes of functional constipation:
- Poor bowel habits: Minor bowel movements are often neglected, resulting in stool staying in the intestines for too long, water being absorbed, and stools becoming hard.
- Stressful life: Long hours of work stress, staying up late, and anxiety can all affect the normal functioning of the intestines.
- Poor eating habits: Eating less vegetables and fruits, not drinking enough water, and having less dietary fiber intake may lead to constipation.
- Lack of exercise: Exercise can promote bowel movements and help with bowel movements.
- Special populations: Pregnant women, the elderly, or obese may be more likely to experience constipation.
Here are some suggestions and approaches to functional constipation:
- Regular bowel movements: Make it a habit to go to the toilet regularly, even if you don't have a strong bowel movement, to help your body build conditioning.
- Reduce stress: Symptoms of constipation can be reduced by relaxing the body and mind, staying up late at a time, and improving sleep quality.
- Increase water intake: Drinking at least 2 to 3 litres of water a day to keep your stools moist can help relieve constipation.
- Abdominal Massage: Gently massage the abdomen to promote intestinal peristalsis.
- Increase dietary fiber: Eat more foods rich in dietary fiber, such as kiwifruit, dragon fruit, strawberries, fungus, kelp, oats, edamame and peas, etc., which can help intestinal peristalsis.
- Moderate intake of healthy oils, such as sesame oil, can lubricate the intestines and help relieve constipation.
It's worth noting that bananas do contain soluble dietary fiber when ripe, which helps relieve constipation, but unripe bananas contain more tannic acid, which may harden stools and aggravate constipation. Therefore, choosing ripe bananas as part of your diet may be more helpful in relieving constipation.
Finally, if constipation persists or is accompanied by other symptoms, a doctor should be consulted promptly to rule out an underlying health problem.