People know that the intestinal tract is responsible for absorption, digestion, and excretion, but few know that the intestinal tract is also the largest immune organ in the body, and almost 70% of the body's immune cells are located in the intestinal mucosa. The intestinal tract is inhabited by hundreds of different bacterial flora, and the balance between them is directly related to the barrier of the intestinal tract can play a role in protecting health.
According to the data, 70% of people in China suffer from different degrees of gastrointestinal discomfort; more than 1 billion people suffer from diarrhea or constipation every year, and every 10 people are affected by constipation, and 400,000 people suffer from colorectal cancer (colorectal cancer is ranked the fifth most common among all cancers in China). Bowel problems not only bring inconvenience to people's lives, but also induce diabetes, allergic diseases, and even cancer, so that the level of health and quality of life decline.
Ancient people's health is especially important to the smooth flow of stool. The Eastern Han Dynasty philosopher Wang Chong pointed out in the "On Heng": "Want to get a long life, intestinal often clear; want to not die, intestinal dregs," that is to say, to keep the bowels free, in order to seek intestinal clear, beneficial to the well-being of the people. Zhang Zhongjing, a famous medical doctor in the Han Dynasty, called the feces that remain in the intestines for a long time "persistent food". Feces accumulated in the intestine for a long time will be fermented, producing nitroso compounds, methyl indole, benzo(a)pyrene and other toxic substances and gases, prompting the obstruction of venous return, loss of appetite, bitter breath, nausea and abdominal distension, irritability, dizziness, fatigue, palpitations and insomnia, triggering hemorrhoids, anal fissure, prolapse and other diseases; it can also induce high blood pressure, infarction, stroke, and intestinal cancer, and other diseases, which seriously jeopardize people's physical health. Therefore, in our daily life, we should do "intestinal often clear".
First, to develop a good habit of regular defecation.
Regardless of how busy they are or whether they have a desire to go to the toilet regularly every day, to keep the bowels open. It's best to go after breakfast every day. The first time you go to the bathroom, you may not feel like going to the bathroom, but as long as you stick with it for a while, you can gradually establish a conditioned reflex to go to the bathroom, and then you will be able to go to the bathroom at regular intervals after you form a habit. Don't hold back when you are having a bowel movement, otherwise the feces will not be discharged in time, which will easily cause constipation. The first thing you need to do is to focus on your energy and change your bad habits such as reading the newspaper, listening to the radio or playing with your cell phone while you are having a bowel movement.
Second, focus on drinking water.
Water is one of the six essential nutrients, which maintains the normal functioning of people's lives, and insufficient drinking water can induce a variety of diseases and constipation. Drink a cup of cool water early in the morning every day, favorable laxative. Daily drinking water should not be less than 8 cups (about 1.5 liters), can be increased in summer.
Third, eat more fiber-rich foods.
Fiber is the best laxative agent, to eat more wood fiber spinach, celery, Artemisia coronarium, as well as rich in colloidal fiber tomatoes, pumpkin, carrots, sweet potatoes, taro, black fungus, fungus, bananas, papayas, etc., and eat more seaweed, pig's blood, honey, yogurt, peanuts, etc., can effectively increase intestinal peristalsis, and play the role of laxative. It is appropriate to eat some coarse grains, coarse and fine reasonable combination. Such as eating some brown rice, which is rich in vitamin C, E, can promote blood circulation, for the intestinal tract to deliver energy, prevention of constipation and intestinal cancer, can be simmered with pork ribs, seaweed porridge. Meals should be regular and quantitative without partiality, fish, meat, eggs, fruits and vegetables, multi-variety intake, balanced nutrition; do not work immediately after meals, can be appropriate activities, such as walking for 15 minutes; never eat too much before going to bed, you can eat some fruit or drink a cup of hot milk. Every 10 days or so to choose a day to eat fruits and vegetables, only eat seven or eight minutes full, so that the intestinal tract rest, is conducive to the removal of intestinal food debris.
Fourth, insist on exercise.
Elderly people can take an hour a day to exercise according to their physical condition, you can choose to swim, jogging, square dancing, playing tai chi and other projects, you can also do to tighten the abdomen, cat waist, squatting, and other abdominal muscle movement, to promote gastrointestinal peristalsis.
Fifth, self-massage abdomen.
Daily before going to bed or get up in the morning, with overlapping hands, palms down clockwise massage abdomen, along the direction of the colon position, through massage stimulation, increase colon peristalsis, so that the feces to the rectum, stimulate the bowel wall nerve sensory cells into the brain, produce stool, in order to facilitate defecation.
Sixth, do not abuse drugs.
Constipation can be divided into real constipation and virtual constipation, the elderly are mostly virtual constipation, such as abusive use of laxatives, equal to the "waterless boat", detrimental to health. At the same time, you should not abuse antibiotics and some chemicals to prevent these drugs from killing the normal flora in the intestines and lead to constipation.
(text / deputy chief pharmacist Han De Cheng)
All rights reserved, without permission, prohibited reproduction
All rights reserved.