Something dry
On a park bench, two elderly friends gathered. They talked about a common problem – constipation.
I didn't sleep well all night yesterday, and I had constipation again. One said.
Another nodded in agreement, "Me too, I've tried a lot of things but it didn't work." ”
This exchange takes place not only in the park, but also in many corners of life. Constipation, especially among middle-aged and older people, is a common but not often discussed problem in public. Many people have tried various methods but have not had the same results, reflecting the need to improve understanding and management of this common health problem.
What exactly causes constipation?How can this situation be mitigated effectively and quickly?Is it really that important to follow your doctor's advice?
Constipation is not only a common condition, but also a warning sign from the body. In simple terms, constipation refers to a decrease in the frequency of bowel movements, or difficulty in passing bowel movements, usually accompanied by induration of the stool. Less than three bowel movements in a week are usually considered constipation。There are many factors that affect constipation, including but not limited to dietary Xi, insufficient water intake, lifestyle, etc.
Dietary Xi has a direct impact on constipation. In the case of insufficient fiber intake, fiber is the key to regulating gut health. High-fiber foods, such as fruits, vegetables and whole grains, can help form soft stools for smoother bowel movements. Studies have shown that insufficient fiber intake in the daily diet is one of the common causes of constipation.
Hydration is also very important. When the body is dehydrated, the large intestine absorbs more water from food waste, causing the stool to become dry and hard and difficult to pass. Adequate water intake helps keep stool soft and easy to pass. Experts recommend drinking at least 8 glasses of water a day to help maintain the proper functioning of the digestive system.
Lifestyle changes, especially reduced activity, can also lead to constipation. Lack of exercise slows down bowel movements, causing stool to stay in the intestine for longer periods of time and become drier and harder. Regular physical activity helps speed up bowel movements and promote bowel movements.
In addition, as the body's metabolism slows down with age, bowel motility may also become less effective, which is another common cause of constipation in middle-aged and elderly people. Plus certain medications,Pain relievers and antidepressants, such as painkillers, can also cause or worsen constipation.
Constipation is a common but uncomfortable condition, especially in middle-aged and older people. Fortunately, with a few simple adjustments to your daily routine, this problem can be effectively alleviated.
Dietary adjustments play a key role. Increasing dietary fibre intake is the first step. Dietary fiber can increase stool volume and promote intestinal peristalsis. It is recommended to include more fruits, vegetables, whole grains, and legumes in your daily diet. For example, oats, rye bread, apples, and pears are all excellent high-fiber foods**. Studies have shown that at least 25 to 30 grams of fiber are needed per day, and for most people, this means increasing their current intake of dietary fiber.
In addition to dietary fiber, adequate water intake should not be neglected. Moisture helps to soften stools and make bowel movements easier. Typically,It is recommended to drink eight glasses of water or an equivalent amount of other liquids such as fruit juice or vegetable juice every day。It's important to note that caffeinated beverages, such as coffee and certain teas, may help with bowel movements in the short term, but may lead to dehydration in the long term, which can worsen constipation.
Physical activity is also one of the effective ways to relieve constipation. Moderate exercise stimulates bowel activity and promotes bowel movements. A simple walk, jogging, yoga or water exercise can make a significant difference, even for just 20 to 30 minutes a day. One study showed that regular moderate-intensity exercise significantly reduced symptoms of constipation.
Constipation, a seemingly everyday nuisance, is sometimes a hidden health hazard. When home-based methods are ineffective, medical intervention becomes a necessary option. It's crucial to know when to seek medical help before taking medication. In general, if constipation persists for more than three weeks or is accompanied by symptoms such as abdominal pain and weight loss, prompt medical attention should be sought out.
When it comes to medications**, laxatives are a common choice. They help with bowel movements through different mechanisms. For example,Medications that increase intestinal fluid, such as maltose, can soften stools for easier expulsion。Stimulant laxatives, such as senna, speed up bowel movements by stimulating bowel movements. However, it is important to note that long-term use may lead to intestinal dependence, and medical advice should be followed.
In addition to medications,Your doctor may also recommend a bowel exam, such as a colonoscopy, to rule out other underlying conditions。Especially for people over the age of 50, regular colonoscopies can not only help diagnose the cause of constipation, but also prevent colon cancer.
A vivid example is a 60-year-old patient with long-term constipation, and through medical intervention, not only solved the constipation problem, but also detected and treated early colon cancer in time.
Timely medical intervention not only relieves constipation but also monitors deeper health problems. The doctor's advice is not only a guide for the disease, but also a responsibility for health. When constipation becomes a persistent problem, choosing professional help is choosing a responsible attitude towards health.