Effective Methods to Help the Elderly with Constipation
Constipation is more common in the elderly than in younger people. According to statistics from the Gastroenterology Department of Taipei Hospital, one-third of patients over 60 years old suffer from chronic constipation, causing discomfort and significantly affecting their quality of life. Moreover, constipation poses a higher risk of developing chronic diseases such as hypertension in the elderly. The latest issue of Taiwan Health Magazine provides 7 methods to effectively alleviate constipation for the elderly.
Method 1: Establish a Drinking Water Plan
Water can help expand the fiber in the large intestine, ensuring an adequate amount of stool and promoting soft bowel movements. "Don't wait until you're thirsty to drink water," emphasizes the nutritionist. It is important to make drinking water a habit. If you drink a glass of water every hour, you can consume 1500-2000cc of water throughout the day.
Method 2: Shake Hands and Take a Brisk Walk
If you are in good health, take a brisk walk for 30 minutes after drinking water to help the water circulate in your body and accelerate gastrointestinal motility. If going for a walk is not convenient, at least stand up and shake your hands for 10 minutes to achieve the same exercise effect.
Method 3: Chop and Cook Food into Small Pieces
Nutrition experts suggest avoiding large and deep-fried crispy foods and instead chopping ingredients into small pieces for cooking. They recommend chopping vegetables and making them into dumplings or steamed buns. This not only retains the moisture in the dumplings but also makes the fiber in the vegetables more easily absorbed. Adding some minced meat can provide a more balanced nutrition. The ratio of vegetables to meat should be 2:1.
Method 4: Drink Fruit Juice with Pulp
Nutritionists suggest consuming seasonal fruits and using a juicer to make blended fruit juice, including the pulp. This allows you to consume fiber and replenish vitamin C. However, they also caution against eating too much fruit in a day. Each serving of fruit should be about the size of a fist. Otherwise, consuming excessive sugar from sweet fruits may burden the body instead of helping.
Method 5: Include a Plate of Vegetables with Every Meal
Experts who have conducted long-term research on diet and nutrition recommend including a plate of vegetables in every meal to effectively promote bowel movements. The vegetables can be cooked and mashed in a juicer or simply steamed with plain water. However, the elderly with constipation should avoid consuming excessive legumes as they may cause bloating.
