Many people experience constipation after overeating or drinking excessively. Constipation is often caused by long-term unhealthy eating habits, as well as lack of sleep and high stress levels. So how should we eat when constipated? And what are some common misconceptions about eating? Let's analyze them together!
【The Dangers of Constipation】
Constipation is closely related to lack of exercise. Especially for office workers and obese individuals, lack of exercise can lead to reduced intestinal stimulation, weakened reflex contractions, toxin accumulation, and suboptimal health.
If constipation is not improved, toxins accumulated in the intestines will be reabsorbed into the liver, damaging liver function. Constipation is also often the main cause of hemorrhoids and anal fissures, causing pain and discomfort.
For women, difficulty in bowel movements is a major health enemy. If toxins cannot be eliminated from the body, it can lead to abnormal endocrine system function, hormonal imbalance, and the appearance of melasma and acne. Moreover, if the intestines are blocked for a long time, it can produce substances that interfere with the functioning of the hypothalamus-pituitary-ovary system, hinder ovulation, and reduce the chances of fertility.
Constipation can also cause other diseases. Straining during bowel movements increases abdominal pressure and can lead to an increasing trend in the incidence of cardiovascular diseases, such as angina pectoris, myocardial infarction, and stroke.
In addition, constipation can affect brain function. Due to the prolonged retention of metabolic waste in the digestive tract, bacteria produce a large amount of harmful substances such as methane, phenol, and ammonia. Some of these substances can penetrate into the central nervous system, interfere with brain function, and cause problems such as decreased memory, scattered attention, and sluggish thinking.
【Recipes for Constipation】
1. Stir-Fried Psyllium Eggplant
Ingredients: 10g psyllium husk, eggplant
Instructions: Boil 10g of psyllium husk to make 50ml of herbal juice; wash the eggplant, cut into chunks and stir-fry in a pan until cooked, then add the herbal juice and soy sauce and stir-fry briefly.
Benefits: Suitable for patients with heat-induced constipation.
2. Sesame Porridge
Ingredients: 6g black sesame seeds, 50g glutinous rice
Instructions: Roast the sesame seeds over medium heat. Wash the glutinous rice, add an appropriate amount of water, and cook until the rice is 80% cooked. Then add the sesame seeds and cook for a while. Finally, add honey and mix well. Consume 1-2 times a day, for breakfast or dinner.
Benefits: Suitable for patients with various types of constipation.
3. White Radish Honey Juice
Ingredients: 100g white radish, honey
Instructions: Crush the white radish and extract the juice. Mix with honey. Consume once a day for 2-3 days.
Benefits: Suitable for patients with heat-induced constipation.
4. Mulberry and Rehmannia Honey Paste
Ingredients: mulberries, rehmannia root
Instructions: Take 500g of mulberries and 200g of rehmannia root, add an appropriate amount of water and boil for 30 minutes. Remove the ingredients and boil again, then combine the two batches of liquid. Simmer over low heat until thick and sticky, then add honey and bring to a boil. Let it cool and bottle it.
Benefits: Suitable for patients with blood deficiency constipation.
【Dietary Misconceptions about Constipation】
1. Eating a large amount of bananas
When it comes to constipation, many people's first reaction is to suggest eating bananas. However, only fully ripe bananas have a lubricating effect on the intestines. Unripe bananas contain a substance that affects digestion and reduces gastrointestinal motility, causing further blockage in the intestines.
It is recommended to place the bananas in a well-ventilated area until there are black spots on the skin, indicating that they are ripe and ready to eat.
2. Excessive consumption of fruits and vegetables
Fruits and vegetables are rich in dietary fiber, which helps relieve constipation. However, excessive consumption can cause bloating and abdominal pain, stimulating the weak digestive system of some individuals.
In addition, when consuming fiber-rich foods, it is important to drink plenty of water. When dietary fiber combines with water, it speeds up transport through the intestines and reduces contact of harmful substances with the intestinal wall.
3. Drinking a large amount of tea
Some people believe that drinking tea can reduce internal heat and relieve constipation. However, this is not the case. Drinking tea can actually worsen constipation. It is sufficient for constipation sufferers to drink enough water, about 2-3 times more than usual.
4. Lack of staple food
Many people think that not eating meat and reducing rice consumption can alleviate constipation, but this actually exacerbates the problem. A normal diet is an important source of energy for intestinal motility. Otherwise, waste from constipation cannot be eliminated from the body.
However, due to the insufficient stimulation of high-protein foods on the stomach and intestines, it is important to pay attention to a balanced diet and consider pairing high-fiber foods with carbohydrates.
