Don't be "inseparable" from the toilet anymore! Learn 3 good habits to solve constipation without taking laxatives
Do you spend more time “talking” with the toilet in the toilet every day than you do with your family? Modern people’s eating habits are generally poor. Office workers usually eat whatever they want for lunch, have drinks after work, and prefer to eat spicy hotpot and all-you-can-eat barbecue. In addition, young people don’t like to drink water or eat vegetables, and their work and rest are abnormal. All may lead to “stuck” defecation.
Constipation under the age of 40? 6 lifestyles are the source
Dr. Wu Wenjie, director of the Department of Hepatobiliary and Gastroenterology of Yuansheng Hospital, said in an interview that the constipation-prone group is the elderly over 65 years old, while among younger people, the majority of constipation occurs in women. Relevant studies have pointed out that estrogen and progesterone can change the speed of gastrointestinal motility. Slow constipation is one of the reasons why young women are more likely to have constipation. In addition to gender factors, constipation is likely to occur in people under the age of 40. Dr. Wu Wenjie summarized the following 6 points:
Poor living habits: Dr. Wu Wenjie believes that young people usually drink less water and tend to drink sugary drinks; they do not consume enough fiber during meals, they are sedentary during work and class, and they like to stay up until midnight when they have nothing to do. These behaviors are causing Potential factors for constipation.
Emotional stress disorder: At important moments, such as when students are taking entrance exams or when office workers are reporting in meetings, if the personal autonomic nervous system is disrupted due to emotional stress, it will also affect the gastrointestinal discomfort. Generally speaking, there will be irregular bowel movements or irritable bowel syndrome. Appear.
Hold back and dare not go up: For example, bus and freight drivers are in occupations where it is not possible to go to the toilet at any time. They are often used to holding back the urge to defecate in order to work. As a result, when they get to the toilet, they are in the dilemma of “wanting to go to the toilet but not being able to get out”. This may cause insufficient coordination of the internal sphincter. This will lead to more unfavorable bowel movements in the future.
The gastrointestinal motility is naturally slow: The human body will affect gastrointestinal peristalsis due to the secretion of certain hormones. As mentioned earlier for young women, it may be affected by progesterone and estrogen.
Taking medication: If an individual usually suffers from iron deficiency anemia and needs to take iron supplements to improve it; or if he or she takes related drugs due to depression or anxiety attacks, the side effects of these drugs are slow gastrointestinal digestion and irregular bowel movements.
Excessive weight loss and eating too little: If the food intake is greatly reduced due to weight loss, or the fat intake is too little, the amount of feces formed will be relatively reduced, and it will naturally be impossible to defecate normally.
Constipation is considered constipation if it lasts more than 3 days. If you like to use Huanchang, should you be careful about rupture and bleeding?
Taiwanese people have constipation problems to some extent, and some people choose to buy glycerin balls (huanchang) and laxatives from pharmacies for self-use. Dr. Wu Wenjie pointed out that the average person has a bowel movement once every 2 to 3 days, which is within the normal range, so there is no need to use these drugs immediately every time you have difficulty defecating.
Dr. Wu Wenjie explained that when you cannot defecate smoothly for 3 days to more than 1 week, oral medications can be used to assist. Glycerin balls are for “emergency use”. Common glycerin balls are about 20 milliliters in size. They use oil to squeeze into the anus to produce a strong stimulation to promote defecation and remove feces accumulated in the rectum. However, it is easy to cause abdominal pain and discomfort such as cramping, and it is also common for intestinal agents to accidentally puncture the rectal mucosa, causing infection and ulcers. Use with extreme caution.
How to save yourself from constipation? Eat, drink, and move to help your intestines and stomach run smoothly
If you want to improve the constipation problem, Dr. Wu Wenjie recommends starting from three directions: “eat”, “drink” and “move”. When it comes to eating, it is recommended to chew slowly and eat a balanced diet. Most people do not have enough fiber intake, so they can eat more fruits and vegetables with high fiber content. Fruits include mulberries, dragon fruit, cherries, apples, bananas, pears, and pomegranates; vegetables include lettuce, leeks, bracken, cauliflower, spinach, pumpkin, and cabbage. , rape, bamboo shoots, fungi, nostoc, fungus, seaweed, etc.
For drinking, it is recommended to develop the habit of drinking 300 cc of warm water after getting up in the morning. The total amount of water consumed in a day should also be your body weight multiplied by 30 (cc). If you don’t like drinking water, you can also drink coffee, yogurt, and black dates. Juice, etc., can promote gastrointestinal motility.
Regarding exercise, many people ignore the benefits of exercise on the gastrointestinal tract. Dr. Wu Wenjie suggests that practicing more aerobic exercise and exercising the “core muscles” of the abdomen will actually help defecation.
In addition, physical methods can also help defecation. Dr. Wu Wenjie explained that when going to the toilet, you can prepare a small stool and place your feet on the stool, like a “meditator”, to help defecate smoothly. You can also try to massage your abdomen clockwise while lying on the bed, which is also a way to promote gastrointestinal motility.
It can be seen that irregular bowel movements are related to bad daily habits. If you don’t want to be “full of worry” because of stuck bowel movements, it is recommended to follow the doctor’s advice and start by changing your diet, exercising more, and drinking enough water. After you develop good habits, you won’t have to spend a lot of time every day in the “inseparable” drama with the toilet.
