After that, I began to understand constipation and find out how to prevent constipation. The doctor said it was mainly diet therapy and didn't mind medication. Therefore, I have never used any medicine, and the most difficult time is to assist with my hands. What about now? It's normal, once a day. Let's talk about my diet this year:
First, I want to drink more water. I basically drink 5 cups a day, about 2500 ml, but it has no effect, and my weight has been increasing.
Second, people or things say that people with constipation should eat more fruits, especially apples. As for me, I ate two big apples every day for two months in a row, but my constipation didn't ease for two months.
Third, I heard that it was sesame paste, and it didn't even work for a month.
Fourth, eat less staple food and more vegetables. Vegetables are guaranteed a catty a day. This effect is ok, once every two or three days, but not once a day.
Fourth, I heard that we should eat more nuts and beans. I usually try to eat this, but I don't feel much changed.
I watched a program in May, saying that people who are constipated should drink more water and eat more vegetables, cereals, beans, fruits and nuts every day, so for the next six months, I always insisted on getting up in the morning with a large glass of water, all kinds of fruits, vegetables and nuts, and eating as many kinds of food as possible, preferably 20 kinds a day, and basically did not eat staple food. So I have been insisting, and it has been very good since last winter. As for exercise, because of the nature of work, I have no time to exercise, so my constipation is well regulated by diet.
I share my own experience with you for reference only.
From the moment I squatted down, I knew it was a tough battle. ...
Constipation seems to be a small problem, in fact, only constipation patients know its acidity.
Statistics show that constipation plagues 700 million people around the world, and nearly 90 million people in China suffer from constipation.
So, what is constipation? Constipation refers to a kind of disease in which the structure and function of large intestine and anus are changed under the action of various pathogenic factors, resulting in difficulty in defecation, reduced defecation times or clinical discomfort.
There are many reasons for constipation, which are mainly divided into two categories: organic constipation and functional constipation.
Organic constipation, that is, constipation caused by organic diseases, such as intestinal stenosis or colorectal cancer.
Functional constipation is mainly due to intestinal dysfunction, which may be caused by work pressure, irregular life, too careful diet, laxative abuse and other reasons.
Constipation patients are mostly functional constipation. In order to improve constipation, the easiest way is to start with diet and help relieve constipation through food:
What foods can help relieve constipation?
What are the treatments for constipation?
Speaker: Li Hengshuang-chief physician of anorectal surgery in the west area of Chaoyang Hospital affiliated to Capital Medical University; Chief physician of Beijing St. Mark Hospital; Executive Director of Anorectal Branch of Chinese Medicine Association; Executive director of anorectal expert Committee of Chinese Medical Doctor Association; Deputy Secretary-General and Executive Director of Anorectal Branch of Clinical Education Research Association of China Higher Chinese Medicine Education Association; Executive Director of Anorectal Branch of Chinese Medical Association; Executive Director of Anorectal Society of Beijing Chinese Medicine Society; Member of the Academic Committee of Colorectal Anorectal Diseases of Beijing Society of Integrated Traditional Chinese and Western Medicine; National science and technology award evaluation expert; Evaluation expert of Drug Price Evaluation Center of National Development and Reform Commission; Member of Science and Technology Committee of Beijing Biomedical Professional Accreditation; Editorial Committee of China Journal of Clinicians.
First of all, please determine whether you have constipation: if you can defecate easily in your life, you don't have to work too hard and take time to make a quick decision, then your "defecation ability" is normal; If you can't go to the toilet immediately after defecation, you can hold it for a few minutes to prove that the intestinal function is normal; If you develop the good habit of defecating regularly every day, it proves that you are a person who knows how to manage the intestines; Congratulations, you are not constipated.
However, if you are contrary to the above situation, defecation is difficult, laborious and time-consuming, and the number of defecations per week is obviously less than 3 times, it proves that you do have the problem of "constipation".
In fact, many people in life have the problem of "constipation", and 4%-6% of adults have this problem; Old people are more likely to get sick than young people, and women are more likely to get sick than men.
Why constipation? Most constipation is a "functional problem". Some people will slow down the speed of feces because of "slow intestinal peristalsis". At this time, the number of defecations will naturally decrease, and the feces will become dry and hard; Some people have low rectal sensitivity and can't signal defecation in time. Some people always have a "dirty feeling".
How to regulate constipation and make intestines healthier? Generally speaking, refusing constipation requires more efforts on diet (water) and living habits. Please follow the rule of "three more and one repair".
Drinking more water is the key to reliable defecation. Drink plenty of water every day, promote intestinal metabolism, accelerate defecation, and make your defecation process more comfortable.
Specifically, adults should drink 1500- 1700 ml every day, and personal suggestions for constipation should reach 2000ml；; "Warm boiled water" is the most reliable choice.
Proper exercise can promote intestinal metabolism, reduce the risk of obesity and other problems, reduce the risk of constipation and promote defecation.
In this regard, there should be at least 30 minutes of exercise every day, combining aerobic exercise with anaerobic exercise to promote metabolism.
Dietary fiber is one of the seven nutrients, which cannot be digested and absorbed by human body. It can form a "big frame" of feces, and its existence can stimulate and strengthen intestinal peristalsis, which is more conducive to the smooth defecation.
Therefore, we should deliberately increase the intake of coarse grains, fresh fruits and vegetables, beans and mushrooms in our lives, every day. Fruit is 350g per day, vegetables are 1kg per day, and mushrooms and beans are appropriately added to the diet menu to ensure the intake of high-quality dietary fiber.
Similar to eating, "defecation" also suggests that everyone develop good habits; For example, deliberately defecate after getting up in the morning, such as defecating 1-2 times a day; Develop good defecation habits, and your defecation process will be smoother.
If your intestinal peristalsis is slow, if you have constipation, please adjust your diet and living habits and develop healthy defecation habits. Healthy intestines make people live longer.
By adjusting the diet structure and supplementing methods that are beneficial to the acceleration of gastrointestinal peristalsis, gastrointestinal peristalsis can be stimulated and increased. Slow gastrointestinal peristalsis is caused by bad eating habits and bad living habits. In addition, the work pressure is high and the pace of life is fast. Some friends don't defecate for a few days, or defecate is dry and hard. These are all symptoms of chronic constipation.
What causes slow gastrointestinal peristalsis? Slow gastrointestinal peristalsis is one of the most direct causes of constipation, and many friends have sub-health status because of these reasons. These reasons also explain a problem, which is one of the main sources of slow gastrointestinal peristalsis caused by usual diet and living habits.
1, eating irregularly, like to eat cold drinks and irritating food before going to bed.
Irregular diet will damage the stomach, especially eating cold drinks will increase the pressure on the stomach. Eating cold drinks often will make the stomach cramp and even reduce the stirring ability of the stomach. Some friends often eat cold drinks and cause stomachache, which is the result of eating cold drinks for a long time. There is also eating stimulating food before going to bed at night, such as coffee, barbecue and other foods. Eating stimulating food before going to bed will not only increase the burden on the stomach, but also affect your health. Such a long-term lifestyle will slow down your gastrointestinal peristalsis and constipation will occur over time.
2, eat less, form less feces, not enough to stimulate the intestines.
3. Unreasonable food structure and insufficient dietary fiber intake (vegetables, fruits and whole grains are the sources of dietary fiber, and these foods are usually ingested less), resulting in insufficient water retention capacity or insufficient fecal volume.
4, intestinal flora disorder, there are too few beneficial bacteria in the intestine, which is not enough to maintain a good intestinal environment.
5, the intestinal peristalsis ability is weak, mainly because the intestinal wall muscle strength is insufficient.
How to recuperate chronic constipation caused by slow gastrointestinal peristalsis? 1, eat more stomach-nourishing food at regular intervals.
A regular diet contributes to adequate nutrition and also helps to keep healthy. Usually eat more stomach-nourishing foods, such as millet porridge, yam and other foods.
2. Drink plenty of warm water.
Warm water can not only supplement the human body's demand for water, but also protect the stomach, especially for people with long-term constipation. Keeping warm water of about 1500 ml every day is more conducive to promoting excretion. If you drink a cup of 300 ml warm water on an empty stomach in the morning, it can increase intestinal peristalsis and promote defecation.
3, diet therapy.
Use 3 red dates and 30 grams of auricularia auricula to cook soup once a day. Persistence can slowly improve constipation. Jujube fungus soup can nourish the spleen and stomach and promote gastrointestinal peristalsis.
4. Add probiotics and dietary fiber supplements.
Probiotics can increase and supplement beneficial bacteria in the intestine and promote intestinal peristalsis. Foods rich in probiotics, such as yogurt. Dietary fiber can promote intestinal peristalsis and increase the volume of feces, which is of great help to promote defecation and improve constipation. Foods rich in dietary fiber, such as vegetables and coarse grains.
5, physical assistance-massage.
Massage clockwise from ascending colon to descending colon to sigmoid colon for 3~5 minutes every morning and evening, which can promote intestinal peristalsis and defecation.
Tips: Usually develop the habit of defecation on time and the law of eating and living to avoid constipation.
Many people suffer from constipation. If organic diseases are excluded, constipation can be improved in the following aspects. 1. Eat reasonably. If you eat more greasy food and less vegetables, it will affect the digestive function of the stomach. Fat stomach emptying is the slowest. Reasonable consumption of food rich in cellulose is helpful to promote gastrointestinal peristalsis. 2. Moderate exercise can increase gastrointestinal peristalsis and promote digestion. 3. Pay attention to emotional comfort, and it is best to go to the toilet regularly. After a long time, you can form a biological clock for regular defecation!
Diet Conditioning 1, cassia seed tea: Preparation and Usage, Semen Cassiae (parched), Herba Cistanches 10g each, and proper amount of honey. Fry 2 flavors in boiling water, filter residue and add some honey. Have tea. 2, Bairen honey tea: preparation and usage, Bairen 15 grams, honey amount. At first, Bai Zi mashed the soup and added honey. Have tea.
First, increase the amount of activities, such as skipping rope and brisk walking, to promote intestinal peristalsis.
The second is to eat some fruit foods that promote intestinal peristalsis, such as bananas, apples, fungus, Flammulina velutipes, and drink honey and yogurt.
I believe you will get better soon!