Ten out of 10 elderly people are suffering from constipation, which not only affects their quality of life, but can also have a negative impact on their physical health. So, how to alleviate constipation in the elderly? The following will give some suggestions from the aspects of diet, exercise, lifestyle habits, etc., to help the elderly relax and normalize.
1. Diet.
1.Increase dietary fiber intake: Dietary fiber can increase stool volume, promote intestinal peristalsis, and help relieve constipation. Older people should eat more foods rich in dietary fiber, such as whole grains, fruits and vegetables, legumes, etc.
2.Drink plenty of water: Adequate hydration can help keep your bowels lubricated, reduce hard, dry stools, and aid in bowel movements. Older adults should develop the habit of drinking water regularly, drinking at least 8 glasses of water a day.
3.Moderate fat intake: Moderate fat can promote intestinal peristalsis and help with bowel movements. Elderly people can consume some fatty foods in moderation, such as fish, nuts, etc.
4.Avoid overeating: Overeating can increase the burden on the intestines and lead to constipation. Older people should pay attention to dietary control and avoid excessive food intake.
Second, the sports aspect.
1.Moderate exercise: Moderate exercise can promote intestinal peristalsis and help with bowel movements. The elderly should choose the right way to exercise according to their physical condition, such as walking, tai chi, yoga, etc.
2.Abdominal massage: Abdominal massage can promote intestinal peristalsis and help with bowel movements. Older people can perform a daily abdominal massage by placing their hands on their abdomen in a clockwise direction.
3. Living habits.
1.Establish regular bowel habits: Older adults should get into the habit of having regular bowel movements every day, preferably after meals.
2.Avoid sitting and standing for long periods of time: Sitting and standing for long periods of time can affect bowel movements and lead to constipation. Older people should take proper rest and avoid staying in the same position for long periods of time.
3.Maintain a good state of mind: Mood swings can also affect bowel function, leading to constipation. Older people should maintain a good mindset and avoid mood swings.
In short, the elderly need to alleviate constipation from the aspects of diet, exercise, and lifestyle habits. At the same time, if the constipation problem persists, it is recommended to seek medical attention and seek help from a professional doctor.
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