Constipation is unbearable? You must try these ways to improve your gut health!
"Every day is a battle" - this is how many middle-aged and elderly people really feel about constipation. As we age, constipation seems to be an inescapable problem, affecting not only quality of life, but also health problems. Constipation is extremely common among middle-aged and elderly people, according to statistics, more than half of the elderly have some degree of constipation problems. It not only brings physical discomfort such as bloating, pain, and even affects emotional and social activities, making people feel embarrassed and inconvenient. Long-term constipation can also lead to more serious health problems, such as intestinal obstruction, hemorrhoids, etc. In this article, we will explore the different types and common causes of constipation and provide a series of scientifically effective ways to improve it. Whether it's through dietary changes, lifestyle changes, or the use of medical advice, you'll find practical information to help you regain gut health. Let's start this journey to improve your gut health, get rid of constipation, and get back to a relaxed and enjoyable day!
Types of constipation revealed: It's not just uncomfortable
Constipation is a common health problem in middle-aged and elderly people, which can be roughly divided into two categories: functional constipation and chronic constipation. Functional constipation is usually caused by decreased bowel motility or irregular bowel habits. Chronic constipation may be associated with physical conditions such as hypothyroidism or medication side effects. In addition, life stress and inappropriate eating habits are also common triggers. Adjust your diet: Choosing the right foods and staying away from constipation is the first step in improving your gut health. Increasing your intake of dietary fiber is key, as it helps form soft stools that are easier to pass. High-fiber foods include whole grains, fresh fruits and vegetables, and legumes. For example, oats, rye bread, apples, pears, carrots, and lentils, among others.
Not only that, but proper water intake is equally important. Adequate hydration can help soften stools and avoid dryness and induration. It is recommended that middle-aged and elderly people drink at least eight glasses of water a day while cutting back on caffeinated and alcoholic beverages, as they can lead to dehydration of the body and exacerbate constipation problems. These dietary changes can not only help relieve constipation, but also improve overall gut health. When middle-aged and elderly people adjust their diet, they should gradually increase their fiber intake so that the body has enough time to adapt and avoid abdominal discomfort. At the same time, it is advisable to discuss the individual's diet plan with a medical professional to ensure a balanced and appropriate diet.
New rules for living habits: simple adjustments, big improvements
Constipation is more common in middle-aged and elderly people, and the adjustment of lifestyle habits is the key to improving this problem. First and foremost, it's crucial to establish a regular bowel schedule. Choose to have a bowel movement at the same time every day, preferably after a meal, as eating and drinking triggers the gastrointestinal reflex that naturally promotes bowel movements. In addition, increasing the amount of daily activity can also help improve constipation. Moderate physical activity, such as at least 30 minutes of walking or light yoga a day, can enhance bowel motility and promote gut health. Relaxing Intestinal Massage: Intestinal Health Tips for Middle-aged and Elderly AdultsFor middle-aged and elderly people who often suffer from constipation, intestinal massage is a simple and effective self-treatment. Massage can improve bowel movements and promote bowel movements by stimulating the abdomen. The best time to have an intestinal massage is every morning or after every meal. Using your fingertips, gently press on your abdomen, clockwise, starting at the bottom right, slowly moving up to the top right, then horizontally to the top left, and finally down to the bottom left, forming a large circle. Each massage lasts 5 to 10 minutes.
A Smart Guide to Medication Use: When and How to Use It Safely
Although lifestyle modification is the preferred method of improvement, in some cases, appropriate pharmacological intervention may be required. It is essential to consult a doctor before using any laxatives. In general, non-stimulant laxatives, such as rhubarb, aloe vera extract, etc., can be used safely, but long-term use still requires a doctor's guidance. In addition, pay special attention to the side effects of drug use, such as possible electrolyte imbalances, and potential interactions with other medications. Educating middle-aged and older adults to properly understand drug labeling and guidelines for use is an important responsibility of healthcare providers. These straightforward and practical recommendations are designed to help middle-aged and older adults improve their gut health and effectively relieve constipation through simple lifestyle modifications, bowel massage techniques, and the rational use of medications when necessary.