On an ordinary Sunday morning, Li Ming woke up feeling a wave of bloating. He soon discovered that he had not had a normal bowel movement for three days. It wasn't the first time it had happened, but this time the discomfort made him a little worried. Li Ming is a busy middle-aged professional whose busy work schedule has led to frequent inconsistencies in his eating and lifestyle habits. He realized that constipation was no longer a passing accident, but could be a reflection of his lifestyle.
Constipation, a seemingly simple physical problem, can be a hint of physical discomfort and health problems. For office workers like Li Ming, frequent constipation may not only be a problem with intestinal function, but also a sign of some potential health risks. So, what exactly is constipation? How does it affect our physical health?
Definition and effects of constipation
Constipation is a condition in which bowel movements are made difficult or less frequent at long intervals. In general, the frequency of bowel movements in a normal adult varies from person to person, but in general, one to three bowel movements per day is within the normal range. Symptoms of constipation may occur if the interval between bowel movements is more than three days and is accompanied by difficulties in defecation, dry stools, etc.
Constipation is not caused by a single cause, but is the result of a combination of factors. First of all, dietary habits have a significant impact on constipation. The popularity of modern fast food and processed foods has significantly reduced people's dietary fiber intake, which is one of the important factors in maintaining the normal functioning of the intestines. Lack of dietary fiber can lead to slowing down bowel movements, which can affect the excretion of stool.
In addition, changes in lifestyle habits are also an important factor in causing constipation. In modern society, long periods of sedentary and inactivity have become the norm, which not only reduces the amount of physical activity, but also may affect the motor function of the intestines. Intestinal motility slows down, causing food to stay in the digestive tract for too long, resulting in dry stools and difficulty with bowel movements.
Not only that, but some common medications can also trigger constipation. For example, certain sedatives, antidepressants, calcium supplements, etc., may cause bowel movements to slow down, which can affect normal bowel function. While these drugs are being treated, they may also cause patients to suffer from poor bowel movements.
Constipation has long been considered a mild discomfort, but it can lead to more serious health problems. Long-term constipation may increase the risk of intestinal diseases such as colon cancer and hemorrhoids. In addition, constipation can also lead to the accumulation of toxins in the body, affecting the metabolism and immune function of the whole body, which in turn affects the overall health status of the body.
Therefore, understanding the definition of constipation and its potential health effects is important for us to improve our lifestyle and prevent diseases. By adjusting dietary habits, increasing physical activity, and using drugs rationally, we can effectively prevent and improve constipation, maintain intestinal health, and improve the overall quality of life.
Ways to prevent and improve constipation
Increase dietary fiber intake
Dietary fiber is essential for preventing and improving constipation. It increases the volume and water in the large intestine, promotes intestinal peristalsis, and makes it easier for feces to pass through the digestive tract. It is recommended to consume enough dietary fiber every day, including fresh fruits, vegetables, whole grains, and legumes. In particular, high-fiber foods such as oats, apples, and carrots can effectively relieve constipation.
Drink plenty of fluids
Adequate water intake helps keep the stool soft and makes it easier to pass through the intestines. It is recommended to drink no less than eight glasses (about 2 liters) of water per day, especially when increasing fiber in the diet.
Consume fats and fats wisely
Moderate amounts of fat are essential for gut health, but choosing healthy sources of fat, such as olive oil, fish oil, and other foods rich in unsaturated fatty acids, while reducing your intake of saturated fats can help maintain the proper functioning of your gut.
Maintain a regular exercise routine
Moderate physical activity can promote intestinal peristalsis, accelerate the transmission of food in the digestive system, and help prevent constipation. Aerobic exercise for more than 30 minutes a day, such as brisk walking, jogging, swimming, etc., can effectively improve intestinal health.
Develop good bowel habits
Develop a regular bowel habit and try to have a bowel movement at the same time every day, even when you don't feel like you're pooping. This helps train the bowel to form regular bowel patterns and reduce the occurrence of constipation.
Medication adjunct
If constipation persists despite dietary and lifestyle changes, laxatives or intestinal activators can be considered for a short period of time, but they should be used under the guidance of a doctor to avoid long-term dependence.
When you should see a doctor
Persistent constipation for more than a week
Usually, constipation should be relieved with dietary and lifestyle changes. If constipation persists for more than a week and does not improve, it is advisable to seek medical attention promptly to rule out possible intestinal disorders or other underlying health problems.
It is accompanied by abnormalities such as bloody stools and severe abdominal pain
Constipation accompanied by abnormal symptoms such as bloody stool, severe abdominal pain, nausea and vomiting may indicate more serious intestinal problems, such as intestinal obstruction, intestinal polyps, etc., and immediate medical attention is required for further examination and treatment.
Long-term use of laxatives is ineffective
Long-term dependence on laxatives (laxatives) without improvement may lead to a weakening of intestinal function and should be treated as soon as possible for more effective treatment.
Elderly and people with chronic diseases
The elderly and patients with chronic diseases such as diabetes and hypothyroidism are advised to pay more attention to constipation and seek professional advice in time due to the possible impact on their body's metabolism and intestinal function.
With the above measures and recommendations, we can better prevent and improve constipation and maintain good gut health and overall health.