On a sunny morning, Aunt Li, a retired teacher in her seventies, sat on a park bench looking a little irritated. She is not facing a big problem in life, but a seemingly insignificant thing that has been bothering her for a long time - constipation. Whenever she talks about this topic, she always laughs it off, thinking that it is a common minor problem of the elderly. This time, however, she had to face the problem as she gradually realized that it might be some kind of warning sign from her body.
Constipation is a health problem that is widely mentioned but often trivialized among middle-aged and older people. It's not just about discomfort, it's a barometer of our physical health. Especially when it becomes a norm, it can be indicative of deeper gut health issues. For a long time, the close link between constipation and gut health was overlooked by most people.
Constipation is a common but often overlooked health problem, especially among middle-aged and older people. It's not just that it's difficult or irregular to have bowel movements, but it may indicate a deeper physical condition. In medicine, constipation is generally defined as the frequency of bowel movements less than three times a week, or the presence of difficulty and discomfort during bowel movements.
First of all, we need to understand that constipation is not a single symptom, but a complex that can be caused by multiple factors. These factors include eating habits, lifestyle, physical activity level, and even psychological stress. Especially as we age, the body's metabolic rate decreases and bowel movements may slow down, which can lead to constipation problems.
Middle-aged and elderly people are more susceptible to constipation due to weakened muscle strength and reduced physical activity. Long-term constipation not only affects quality of life, but can also lead to complications such as hemorrhoids, anal fissures, and in severe cases, even more serious health problems such as intestinal obstruction.
Interestingly, constipation can also be an indicator of other underlying health problems, such as intestinal dysfunction or digestive disorders. Therefore, understanding and recognizing the nature of constipation is not only essential to improve the current discomfort, but also has long-term significance for maintaining overall health.
To understand constipation on a deeper level, we also need to pay attention to the texture and shape of the poop. Based on the Bristol poop shape chart, gut health can be judged. For example, types 1 and 2 (hard and lumpy) are often associated with constipation, while types 6 and 7 (muddy or watery) may point to an overactive digestive system or other problems.
The gut, a complex and important system within our body, is not only responsible for digestion and absorption, but is also an important part of our immune system. The key to gut health lies in its balanced ecosystem, which is made up of hundreds of millions of microorganisms called the gut microbiota. Constipation can occur when there is an imbalance in the intestinal flora, or when the intestinal peristalsis function is weakened.
Gut microbiota and constipation: The type and number of microorganisms in the gut have a direct impact on constipation. A healthy intestinal flora helps maintain intestinal motility and promotes waste removal. Constipation can occur when there is an imbalance of these microorganisms, such as a decrease in the number of probiotics and an increase in harmful bacteria. In addition, the intestinal flora is also involved in the absorption of water and electrolytes, which are also key factors in maintaining the normal texture of the stool.
Bowel motility and constipation: Motility is the contraction of the intestinal muscles to help advance food debris into the digestive tract. Increasing age or poor lifestyle habits can weaken bowel movements, causing food debris to stay in the intestines for too long, causing constipation.
Diet and lifestyle are key to maintaining gut health, preventing and improving constipation. Here are some specific recommendations:
Cellulose can increase stool volume and promote intestinal peristalsis. For example, whole grains, fruits and vegetables, legumes, etc., are all high-quality, high-fiber foods**.
Prebiotics (such as oligosaccharides) are foods for probiotics that promote the growth of beneficial intestinal flora. Probiotics in food (e.g., yogurt, yeast food) directly increase the number of beneficial bacteria in the gut.
Stay hydrated: Adequate water intake is essential to maintain the proper texture of your stool. It is recommended to drink at least eight glasses of water a day.
Establishing regular eating and bowel habits can help regulate bowel movements. Proper physical activity can enhance bowel movements, and walking, yoga, and gentle aerobic exercise are all good options.
Prolonged sedentary sessions will slow down bowel movements, so it is recommended to get up and move for 5 minutes every hour. Long-term stress and anxiety can affect bowel function, leading to constipation. Learning relaxation techniques, such as meditation and deep breathing, can help relieve stress. Sleep deprivation can also affect gut health. Guarantee 7-8 hours of quality sleep per night.