Autumn has always been a time of high frequency for patient consultations, especially regarding constipation. With the coolness of the autumn breeze, many people begin to feel the trouble of "autumn dryness" in the body. During this season, I often see patients who are troubled, most likely because of constipation. The process of treating constipation is sometimes humorous and inspiring. Last fall, for example, I met a middle-aged lady whom we will call Ms. Zhang for the time being. Ms. Zhang has been unable to have a smooth bowel movement for several days, and her face is full of anxiety. At her initial visit, she described trying everything from eating bananas to drinking honey water, but with little effect. After detailed inquiry, I found that Ms. Zhang's lifestyle habits may exacerbate constipation, including a lack of adequate fiber in her diet and almost no regular physical activity. After working with Ms. Zhang to develop a personalized adjustment plan, including changes in diet, exercise, and even daily routine, her condition has improved significantly. A few weeks later, Ms. Zhang returned to the clinic with a smile on her face, telling me how she shared the "secret recipe" with her family, and laughing that she is now the family's "health consultant".
Recommendations for daily dietary modifications
1. Increase fiber intake
Fiber is the superhero of constipation prevention. It can increase the volume of stool and promote intestinal peristalsis. In the fall, you should include more high-fiber foods on your plate, such as: vegetables: spinach, carrots, and broccoli. Fruits: apples, pears and oranges. Whole grains: oats, whole wheat bread, and brown rice Legumes: black beans, peas, and lentils.
2. Stay hydrated
Water is a good partner for fiber. Fiber softens stools by absorbing water, so adequate water intake is essential to prevent constipation. It is recommended to drink at least 8 glasses of water a day, which can be pure water, water containing fruits, or herbal teas.
3. Reasonable dietary fat
Healthy fats in the right amount can help moisten the intestines. Adding some olive oil, avocado or nuts to your diet will not only add flavor but can also help prevent constipation in the fall.
4. Avoid too many processed foods
Processed foods are often deficient in fiber, high in salt, sugar, and easy to digest, which can lead to constipation. Minimize your intake of these foods, such as fast food, canned foods, and snacks.
5. Eat regularly
Maintaining a regular eating schedule can help adjust the gut's biological clock, which can promote better gut health. Try to eat at the same time every day to allow your gut to work regularly.
Simple and effective home remedies
Honey Water Honey is a natural intestinal emollient that can help soften stools and promote bowel movements. Every morning after waking up, you can add one to two tablespoons of honey to a glass of warm boiled water and drink it on an empty stomach. Not only will this help cleanse your gut but it will also provide energy for your daily activities. Lemonade lemons are rich in vitamin C and other natural acids, which can stimulate intestinal peristalsis and help the body flush out toxins. Squeeze the juice of half a lemon into a glass of warm water and drink every morning. This simple drink not only stimulates the digestive system but also boosts immunity. Herbal teasCertain herbal teas, such as licorice tea, aloe vera juice, or senna tea, have natural laxative effects. They gently stimulate the intestines and promote intestinal motility. However, these teas should be used in moderation to avoid over-dependence.
Massage the abdomen Gently massaging your abdomen can help stimulate bowel movements, which can relieve constipation. Use your fingertips to gently press on your abdomen, especially the lower abdominal area, in a clockwise direction for a few minutes each day. This massage is best done in the morning, or about an hour after a meal, to enhance the results. Foot bath promotes blood circulationSoak in a hot foot bath at night can not only help relax, but also stimulate blood circulation, which indirectly promotes intestinal health. A foot bath can be done before bedtime with some foot soaking powder, such as turmeric or peppermint, to enhance the relaxing effect. These methods are simple and inexpensive, making them ideal for coping with constipation in the fall. Always remember that any self-treatment should be combined with daily diet and lifestyle improvements to achieve the best results. If constipation persists, it is best to consult a doctor for more professional guidance and treatment.
Moderate exercise promotes gut health
1. Why is autumn exercise good for your gut?
In autumn, the body's metabolism naturally slows down, and the water in the body is easy to evaporate, which not only makes us feel thirsty, but also may cause constipation. Exercise can promote blood circulation, speed up intestinal peristalsis, and help food and waste move more efficiently in the intestines. This will not only reduce constipation, but also improve overall digestion efficiency.
2. Recommended autumn sports
Walking: Walking briskly for at least 30 minutes a day is one of the easiest and most effective ways to do it. No special equipment is required, so it can be done easily in both parks and residential areas. Yoga: Certain positions in yoga, such as twisting and bending movements, can be particularly helpful in stimulating the bowels. Attending yoga classes once or twice a week can help you relax and promote gut health. Light training: Light exercises such as squats and planks using dumbbells or your own body weight can strengthen your core muscles and promote bowel movements.
3. Frequency and timing of exercise
For starters, you can start with 20 minutes of exercise three times a week and gradually increase to at least 30 minutes a day. The important thing is to choose the form of exercise you prefer, so that it is easier to stick to it. At the same time, don't forget to drink the right amount of water before and after exercise, especially during the dry autumn season. Through these simple exercises, you can not only enjoy the beauty of autumn, but also effectively prevent and improve constipation. In autumn, let's move together and make our intestines active!