Constipation is a common occurrence in daily life, especially among the elderly. What should the elderly eat to relieve constipation? As age increases, the metabolism of the elderly slows down, and various health problems arise. Constipation is a common health issue among the elderly. To solve the problem of constipation in the elderly, we should start with improving their diet. How can we regulate constipation in the elderly? What should they eat? Let's take a look at how to regulate constipation in the elderly together!
Causes of constipation in the elderly
1. Slow intestinal peristalsis: The frequency of intestinal peristalsis decreases in the elderly, resulting in less water in the intestines and dry stool, leading to constipation.
2. Excessive contraction of the anal muscles: The muscles around the anus tighten and contract, making it difficult to have bowel movements and causing the stool to stay in the intestines for a long time, leading to constipation.
3. Poor mental well-being: Most elderly people who are mentally tense or depressed experience constipation symptoms, which is due to the disruption of neural regulation. Some chronic diseases, such as hypothyroidism and neurasthenia, can also cause constipation.
4. Medication factors: Many elderly people suffer from cardiovascular and cerebrovascular diseases and need long-term medication. Some antihypertensive medications, such as Diovan and diuretics, can cause constipation.
5. Dehydration: The sense of thirst in the elderly decreases, and they do not feel thirsty even when they are dehydrated. This leads to a decrease in water content in the intestines, resulting in dry stool.
Diet tips for constipation in the elderly
Eating oatmeal with meat
Eating too much meat can easily cause constipation.
Eating meat together with foods rich in fiber can help prevent constipation.
Oatmeal is a good choice. Oatmeal contains about 5% to 6% fiber. Two-thirds of a cup of oatmeal contains 5.5 grams of dietary fiber.
Making soup with shiitake mushrooms
Soak dried shiitake mushrooms in hot water for 20 to 30 minutes, wash them, and chop them. Then add them to the soup and consume.
One ounce (about 28 grams) of shiitake mushrooms contains 3 grams of dietary fiber.
In addition, shiitake mushroom polysaccharides (a nutrient component of shiitake mushrooms) also have anti-cancer effects.
Stir-fry vegetables with edamame: Edamame is rich in folic acid, which helps prevent pancreatic cancer in women. The fiber content of legumes ranges from 6% to 15%, with edamame, fava beans, green beans, peas, black beans, red beans, and mung beans ranked from highest to lowest. Half a cup of edamame contains 4 grams of dietary fiber. Cooked edamame and other legumes can help prevent constipation.
Rice soup and egg drop soup
Ingredients: 1 bowl of hot rice soup, 20 ml of honey, 1 egg.
Method: Beat the egg into a bowl, add the honey and stir, then pour in the hot rice soup and let it sit for 15 minutes. This soup can be consumed before breakfast every day.
Benefits: This soup has the effect of tonifying the middle and benefiting qi, and moistening the intestines and promoting bowel movements. It is suitable for people with constipation caused by qi deficiency.
Wood ear and quail egg soup
Ingredients: 50 grams of white wood ear mushrooms, 5 quail eggs, 30 grams of rock sugar.
Method: Boil the quail eggs until cooked and peel them. Soak the white wood ear mushrooms in water for 12 hours, then add rock sugar and quail eggs, and simmer for 10 minutes. This soup can be consumed on an empty stomach every morning.
Benefits: This soup has the functions of nourishing the lungs and relieving cough, nourishing yin and replenishing the spleen, and moisturizing dryness and promoting bowel movements. It is especially suitable for people with constipation caused by gastric prolapse.
White atractylodes congee
Ingredients: 40 grams of white atractylodes, 60 grams of rice.
Method: Take 40 grams of white atractylodes and decoct it in water to extract the juice. Add 60 grams of rice and cook it into a thin congee. Take it twice a day, morning and evening.
Sesame congee
Ingredients: 10 grams of black sesame seeds, 250 grams of glutinous rice, honey to taste.
Method: First, roast the black sesame seeds and set them aside. Then boil the glutinous rice with an appropriate amount of water to make congee. When it is 80% cooked, add the roasted black sesame seeds and honey, mix well, and cook for a while. This congee can be eaten once in the morning and once in the evening.
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