Constipation can occur at all ages, and constipation is a matter of course for some people, but for others, every squatting is a torture.
There are rumors that bananas, honey, and dragon fruit can prevent and relieve constipation, but others say that these methods do not work.
1.What is constipation?
Many people think that as long as they work hard to go to the toilet, they are constipated, but this is not the case.
For constipation, there is a clear medical criterion:
Walking slowly (not once a week) - decreased peristalsis of the colon, slowing of stool walking, manifested by a decrease in the frequency of bowel movements (3 times a week), dry and hard stools;
Poor response (want to defecate, can't defecate): rectal sensitivity is reduced, can not send a defecation signal in time, ** and the rectum is not coordinated during defecation, mainly manifested as straining to defecate, and there will be a feeling of not being clean.
Long duration (over a longer period of time): Symptoms persist for at least 6 months.
Therefore, if you doubt whether you are constipated, just judge against the above 3 criteria, so as not to add unnecessary stress and troubles to yourself. (Maybe it's just that you are asking for trouble, you just eat less).
2.How harmful is chronic constipation?
Constipation is really painful, especially for those who have hemorrhoids, every time they have a bowel movement, they need to give themselves psychological counseling first.
Chronic constipation can also bring many harms to human health, including:
Long-term constipation may cause depression, irritability, anxiety and other adverse effects.
Causes gastrointestinal discomfort such as bloating, nausea, and anorexia.
It causes symptoms such as bad breath, dry mouth, and sores on the mouth and tongue.
For female friends, long-term constipation can also induce dysmenorrhea.
Induce anal fissures and hemorrhoids.
Increased risk of cardiovascular disease. If you exert too much effort during defecation, it will increase abdominal pressure, increase heartbeat, and increase blood pressure, which may eventually induce angina, myocardial infarction, and even sudden cardiac death, and may also cause a sharp increase in intracranial pressure, which will lead to cerebrovascular accident (cerebral hemorrhage, cerebral infarction, etc.), and even life-threatening.
Long-term constipation may increase the risk of colon cancer, anorectal disease.
Long-term constipation will not be able to discharge the toxins accumulated in the body in time, which will affect the health of the company, make it easy to cause acne, and accelerate aging.
Constipation in older people increases the risk of intestinal obstruction, as the water in the stool becomes more and more dry and hard, forming "fecal stones", and excessive accumulation of "fecal stones" in the intestine can lead to intestinal obstruction.
3.Can eating bananas really cure constipation?
Not all bananas are laxative, and if eaten incorrectly, they can worsen constipation.
Many people think that bananas are high in dietary fiber, so they will choose to eat bananas to relieve constipation. In fact, if you eat unripe bananas, not only will you not relieve constipation, but it will also aggravate constipation because of the astringent effect of the tannic acid contained in unripe bananas.
It is recommended to eat ripe bananas, which often have black spots on the outer skin and are slightly soft when pinched.
The dietary fiber content of bananas and apples is similar, which is 2 grams and 100 grams respectively7 grams of 100 grams, the dietary fiber content of kiwi is 26 grams 100 grams. In this comparison, isn't eating kiwifruit more effective in promoting bowel movements?
Fruits with high dietary fiber (insoluble dietary fiber
Eating these may be more effective than eating bananas to relieve constipation! In addition, the calories of bananas are 1 of that of apples8 times, eating too much will really make people fat.
4.How to prevent constipation?
Here are 10 things to keep in mind to prevent constipation in your daily life:
Get enough sleep: Staying up late can affect the endocrine system, indirectly increasing the risk of constipation and obesity. It is recommended to go to bed early, have a regular schedule, and sleep enough for seven or eight hours a day.
Regular bowel movements: Regardless of whether you have the urge to defecate or not, you have to go to the toilet to brew for 5 minutes every morning after getting up, even if you fail, it doesn't matter, stick to it every day, and you will develop the habit of getting up early to defecate.
Single-mindedness: Don't look at your phone, read books and newspapers when you go to the toilet, be attentive, and be "single-minded" when you.
Increase whole grain intake: Staple foods should be thick and thin, and increase the intake of whole grains. Rice white flour lacks dietary fiber, which is not conducive to intestinal peristalsis; Whereas, whole grains are rich in dietary fiber, which helps intestinal peristalsis. It is recommended to increase the intake of multigrains, beans and potatoes, such as oatmeal, chickpea rice, buckwheat rice, sweet potato rice, etc.
Eat more fruits and vegetables: Fruits and vegetables are rich in dietary fiber, which can enhance satiety, promote gastrointestinal peristalsis, and facilitate bowel movements. Eat 300 to 500 grams of vegetables per day, with an average of 1 per meal5 to 2 fists of cooked vegetables; Fruits are 200 to 350 grams per day, such as 2 kiwis, 1 medium apple, 1 to 2 Korla pears.
Drink plenty of water: Drink 1500 to 2000 ml of water a day, increase dietary fiber intake and drink more water at the same time, water-soluble dietary fiber will absorb water and swell, increase the volume of stool, and promote bowel movements.
Don't go on a diet: Eating too little will reduce the production of food debris, which will not stimulate bowel movements, which can easily lead to constipation. Food debris can become hard and dry if it stays in the intestine for too long, and only adequate food intake can promote intestinal motility.
Avoid sitting for long periods of time and keep exercising: Moderate exercise can help promote gastrointestinal motility and prevent constipation. For example, jogging, brisk walking, tai chi, jumping exercises, waist and abdominal exercises, etc.
Avoid substance abuse: especially stimulant laxatives.
Weight control: Obese patients are more likely to be constipated than people of normal weight, studies have shown that the greater the BMI, the higher the risk of colorectal cancer, it is recommended to keep the BMI at 185 to 239 between.
All in all, the harm of constipation to the body should not be underestimated, and it can be life-threatening if it is serious. Don't try all kinds of "home remedies" indiscriminately, scientifically prevent constipation, and start with a reasonable diet and change your living habits!