If you're struggling with constipation due to dry winter climates, here are some common reasons to do so
1. The climate is relatively dryFrequent use of electric blankets, air conditioners,This often leads to the loss of moisture.
2. WinterDrink waterIt will be less than in the summerThe variety of vegetables and fruits is also relatively small, and some patients will reduce the amount of such foods they eat, resulting inToo little intake of dietary fiber
3. In winter, the weather is cold, and the time for outdoor sports is limitedIf there is less exercise, the peristalsis of the intestines will be relatively slowed downThis can also lead to constipation.
4. Due to the cold weather, everyoneLikes to eat some hot foods, such as hot pot, chili, mutton, longan, etc., after taking these foods, it often causes the stool to become dry, hard and aggravate constipation.
5. Winter is the season when respiratory tract infections are common, and patients will use someAntibioticsThese drugs can cause a disturbance of the intestinal flora, so that the feces in the intestines do not ferment properly, resulting in drier, harder stools.
What to do about constipation in winter?For most people, constipation can be improved through lifestyle and dietary adjustments. Let's take a look.
1. Dietary regulationIt is important to drink water in the morning, and drinking a glass of water after waking up can not only replenish the water lost during the night, but also stimulate the intestines. If there is no heart and kidney insufficiency and other diseases, it is recommended to drink about 1500-2000 ml of water every day. Eat more foods containing crude fiber, such as celery, leeks, radish, apples, etc., which can effectively stimulate the peristalsis of the intestinal wall and shorten the residence time of feces in the intestines.
Patients with low blood lipids can eat some oily foods such as black sesame seeds and sweet almonds, and can also consume honey to moisten the intestines and laxative. You can usually drink more yogurt, and the probiotics in yogurt such as bifidobacteria and acidophilus can help with bowel movements.
2. Lifestyle improvementModerate exercise:Regular aerobic exercise can help relieve constipation, help with intestinal gas removal, and improve bloating. Proper abdominal massage, levator exercises, walking, jogging, tai chi, Baduanjin, etc., can help promote bowel movements.
Abdominal Massage:Put your right hand on your left hand and rub it clockwise along your navel 2-3 times a day, 1 hour after meals, for 5-10 minutes each time.
Levator ani exercise:Contract the surrounding muscles for 2 seconds as you inhale, relax for 1 second as you exhale, and go back and forth 15-20 times.
3. Develop regular bowel XiDevelop a good Xi of having regular bowel movements every morning. The colon activity is most active during morning awakening and after meals, and you can try to have a bowel movement within 2 hours after waking up in the morning or after a meal, concentrate your attention during defecation, reduce the interference of external factors, and cannot read books or mobile phones.
Go to the toilet immediately when you feel the urge to defecate, and don't hold back. If you hold your stool for a long time and ignore the urge to defecate, you may never come back when the poop should come in the future......
Squatting on the toilet is more conducive to bowel movements than sitting on the toilet, and if you are sitting, you can put a small bench under your feet, which is more conducive to bowel movements.
Get enough sleep and be in a good mood. When people laugh, there will be a slight vibration in the belly, don't underestimate these slight vibrations, it can help prevent constipation for 1 to 2 days. It also has a certain massage effect on the stomach and intestines, which can not only help digestion and absorption, but also relieve feelings of stress and tension.
4. Drug assistanceRegarding chronic constipation, it is first recommended to carry out lifestyle Xi and dietary adjustment;If the constipation is severe, do not rush to the doctor, such as go to the pharmacy to buy some stimulant laxatives, such as senna, rhubarb, aloe vera, etc., long-term use will cause colon melanosis, so that the intestinal nerve damage, but aggravate constipation.
It is recommended that friends with chronic constipation go to the hospital for treatment, and the doctor will prescribe some osmotic laxatives, such as polyethylene glycol 4000, lactulose, etc., according to your condition, which are safer and more effective.
Wu Jianping, deputy chief physician of the Department of Gastroenterology, Zhabei Central Hospital, Jing'an DistrictIt is reminded that the dry climate in winter is prone to constipation, and the elderly are more prone to constipation because of muscle relaxation and slower intestinal peristalsis. At the same time, the elderly are also a group with a high incidence of heart diseases such as coronary heart disease and heart failure.
These elderly people who have heart disease themselves develop constipationHolding your breath while defecating can instantly increase the burden on your heartCause myocardial infarction, acute heart failure, etc. Some elderly people have high blood pressure, and sudden exertion will cause blood pressure to soar, which will also cause cardiovascular and cerebrovascular accidents.
In the winter, it is especially important for the elderly with cardiovascular disease to keep their stools smooth. If the elderly person has already developed constipation, never use brute force when defecating, it is best to seek help from a gastroenterologistDepending on the specific cause of constipation, targeted medications are used to help relieve constipation.
Reporter: Yu Tingli.
Editor: Lu Jingbin.
*: Picture Worm Creative.
*Please indicate that it is from Shanghai Jing'an official WeChat.
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