Constipation is a very common trivial matter, more secret and more difficult to say than first love. The feeling of experiencing wasteland in the toilet, let alone you have never experienced it.
However, the feeling of being chased by the rotten peach blossom of constipation is even more difficult to say. If constipation has caused troubles to you, then you should really pay attention to it.
This time, Dr. Clove will tell you what to do if you are constipated.
Defeating constipation starts with understanding constipation.
To deal with constipation correctly, the first thing to judge is:
Are you really constipated?
Many people think that constipation is caused by less defecation, but this is not the case.
In terms of frequency alone, whether it is three times a day or three times a week, it is within the normal range. However, real constipation is actually accompanied by difficulty in defecation and endless defecation.
People with insufficient cellulose intake in diet, less drinking water, slow colon transit, lack of exercise, pregnancy, neuromuscular diseases of digestive system, etc. are more likely to be favored by constipation.
The most common type of constipation in daily life is functional constipation.
For example, in 2017, Rome IV standard made minor changes to the diagnosis of functional constipation, one of which is:
- At least 25% of defecation feels laborious; At least 25% of defecation is dry spherical feces or hard feces; At least 25% of defecation has endless feeling; At least 25% of defecation has anorectal obstruction and/or obstruction. At least 25% of defecation needs manual help (e.g. Finger help defecation, pelvic floor support); Spontaneous defecation < 3 times a week;
At least 2 or more of the above situations should be included. At the same time, the symptoms appeared for at least 6 months before diagnosis and existed for nearly 3 months.
So, by this definition, most of us are experiencing some temporary difficulties and are far from reaching the level of functional constipation. Therefore, making some adjustments in our life can quickly improve the constipation situation.
Next, let’s teach you some methods:
5 Ways to Say Goodbye to Constipation Quickly
Most constipation is functional and is the [normal] response of the intestinal tract to too fine a diet. Constipation can be corrected by adjusting the diet and using some functional foods.
Therefore, if you want to get rid of functional constipation quickly, the following methods can achieve immediate results on the same day or at that time.
Step 1 Eat plenty of vegetables
In a short period of time, eat a large amount of vegetables (e.g. 1, 2 kg), especially raw vegetables, or drink a lot of vegetable juice (do not filter). Or, eat a lot of Auricularia, Lentinus edodes, Flammulina velutipes, kelp, Undaria pinnatifida and other vegetables rich in dietary fiber. It won’t be long before you can go to the toilet to report.
This method can be used repeatedly.
Step 2 Take dietary fiber
Take dietary fiber, such as soybean dietary fiber (bean dregs can also be used), wheat straw dietary fiber, wheat bran dietary fiber, etc. There are many such products on the market, which can be roughly divided into soluble dietary fiber and insoluble dietary fiber.
It is generally believed that insoluble dietary fiber has slightly better laxative effect than soluble dietary fiber (konjac products, inulin, etc.) and is more effective in relieving constipation.
This method can also be used frequently.
Having said that, you can use it frequently. Here are some things that need to be careful and cannot be used frequently:
3. Drugs
Some irritant laxatives can reduce the absorption of water by intestinal tract and stimulate intestinal motility.
However, long-term use of laxatives can cause melanosis coli. Therefore, it is not recommended to use laxatives frequently, nor is it recommended to take laxatives without medical guidance.
Step 4: Milk or Honey
Lactose intolerant people drink milk (containing lactose) to promote defecation, but may be accompanied by abdominal distension and other discomfort.
Similarly, because honey contains a large amount of fructose, some fructose intolerant people will feel smooth after drinking a large amount of honey.
However, these two methods are only applicable to some people, not all of them are effective.
Therefore, it is not particularly recommended.
Step 5: Enema
Occasional enema is also a way to promote defecation. However, the number of times must be controlled. Long-term enema does more harm than good.
Most of the above methods are only temporary goodbye to constipation. If you don’t use them continuously or change your living habits, sooner or later you will encounter constipation again.
For example, if you eat a lot of vegetables at one time, constipation will temporarily improve, and then if you start to eat big fish and big meat again, constipation will come back to you.
To deal with constipation [never see again], what you need is:
Stick to these four things and say goodbye to constipation forever.
Don’t worry, if we want to say goodbye to constipation forever, we also have ways. These measures may be slower (effective in a few days), but they are better than lasting stability, and you deserve them.
STEP 1 Establish defecation habits
Develop good defecation habits: such as regularly reminding you to defecate and choosing a comfortable toilet environment. In addition, raising your feet with footstools or using squatting urinals may make defecation easier.
Step 2: Eat more coarse grains
The staple food should be matched with thickness, preferably coarse grains.
3. Exercise + Drinking Water
Drink a lot of water every day (don’t drink strong tea and carbonated drinks) and drink it several times.
Do moderate intensity exercises every day, such as fast walking, jogging, dancing, etc., subject to being able to speak but not sing during the exercise, for about one hour.
Step 4 Take probiotics
Drink yogurt or lactic acid bacteria (live bacteria) beverages, take probiotic products (various products) or prebiotic products (such as inulin, fructooligosaccharide, etc.).
Probiotics may be beneficial to the treatment of functional constipation, and studies have confirmed that strains including Bifidobacterium lactate can relieve constipation symptoms.
In short, constipation, don’t be afraid, if you can take your time, you still don’t take risks to choose ways that may hurt your body.
After all, there is only one body, and constipation can be defeated.