According to the saying, "People have three urgencies," some people in modern times often overlook these "three urgencies" because they are busy with work. Ignoring these urgencies can lead to constipation and other health issues. Similarly, some people do not drink water during the day and only drink when they feel thirsty. However, by the time they feel thirsty, their bodies are already dehydrated, which can worsen constipation.
One surprising statistic is that one out of ten people suffers from constipation. Although constipation is not a serious illness, it can significantly affect people's quality of life and cause a lot of frustration.
Experts recommend drinking water at least four times a day, specifically in the morning from 9 to 10 am, in the afternoon from 3 to 4 pm, and before bed (in small quantities). If there is still no bowel movement after a few days, it may be necessary to take mild laxatives. It is important to develop a regular and balanced eating habit and a regular bowel movement routine.
Sometimes, even if there is no urge, it is still advisable to go to the restroom at regular intervals. Spend 10 to 15 minutes each time, and focus on the task without reading books or newspapers. By consistently doing this for a month, the body's "physiological clock" can be regulated.
For individuals with constipation, it is recommended to visit the restroom even when there is no urge. By developing this habit and persisting with it, there will be improvements. Additionally, it is important to avoid distractions like reading or listening to the radio while using the restroom, as they can cause the urge to disappear and lead to constipation. Some people believe that consuming too much fruit will increase blood sugar levels, leading to reduced fruit intake. This misconception about dietary structure can also contribute to constipation.
There are many other causes of constipation. For example, consuming only a single type of vegetable or fruit reduces the intake of dietary fiber, which slows down intestinal movement and causes constipation. Therefore, it is important to have a diverse diet to ensure balanced nutrient absorption and consciously increase the intake of fiber-rich foods, such as whole grains (millet, sorghum), and vegetables (celery, rapeseed, cauliflower).
Increasing the intake of foods that have a colon-cleansing effect (honey, sesame, walnuts, yogurt) is also beneficial. After digestion and absorption, waste is eliminated from the body through the intestines. A healthy individual should have 1 to 2 bowel movements per day, which are painless and well-formed. Lack of physical activity, insufficient water and fiber intake in the diet, and irregular lifestyle can lead to dry, hard stools and difficulty in bowel movements.
The following are some tips for the elderly:
Many elderly people suffer from constipation and need to exert a lot of effort when using the restroom. However, this sudden exertion can lead to myocardial ischemia. Therefore, the elderly should avoid straining when using the restroom. Sudden or excessive exertion can cause an increase in blood pressure, excessive pressure on blood vessels, increased blood flow, and can lead to heart attacks, myocardial ischemia, or coronary heart disease, resulting in cardiac arrest and sudden death. The elderly should sit rather than squat when using the restroom, and when standing up after bowel movement, they should do so slowly.
