Let’s take a look at the causes of constipation, symptoms, posture, constipation, and constipation. Constipation refers to a state in which the number of feces is less than three times a week, or the stool is hard and excessive power is required. It is a common symptom of 5-20%of the population, and as you get older, the frequency of occurrence increases and it appears more often in women than men. Constipation goes beyond simple discomfort and greatly reduces the quality of life, and if it lasts for a long time, it can cause complications such as hemorrhoids and dentition.
Constipation
Constipation refers to a state in which the number of feces is less than three times a week or the stool is hard and excessive power is required. This is a common symptom of 5-20%of the population, and as you get older, the frequency increases and is more often in women than men. Constipation goes beyond simple discomfort and greatly reduces the quality of life, and if it lasts for a long time, it can cause complications such as hemorrhoids and dentition.
Dietary factor
- Lack of fiber: The dietary fiber reaches the intestine in an unpleasant state, absorbs water, increases the volume, which promotes bowel movements to induce bowel movements. Constipation may occur if you do not eat enough fiber in vegetables, fruits, and grains. In particular, the westernized eating habits of modern people are the main cause of lack of fiber intake. Lack of dietary fiber reduces the amount of feces and longer passing time, causing constipation.
- Lack of water intake: A sufficient water intake prevents the stool from being too hard. When dehydrated, the body absorbs additional moisture from the feces to preserve the water in the blood, so the stool becomes harder and difficult to discharge. Proper water intake of about eight cups a day is essential for constipation prevention. In particular, elderly people are less thirsty, which is likely to lack water intake.
Lifestyle
- Lack of exercise: Physical activity is an important factor that promotes intestinal movement. Lack of exercise or sitting for a long time can reduce the intestinal function and cause constipation. Constipation is especially common if you are lying in bed for a long time due to an accident or disease. Regular aerobic exercise increases the activity of the intestinal muscles to help prevent constipation.
- Bowel movement: The habit of ignoring or enduring this is the main cause of constipation. If you are busy in the morning and are reluctant to use the toilet in public places, if you continue to suppress the need for bowel movements, the signal of the stool can eventually weaken and constipation can occur. In addition, due to stress or busy daily life, it is also a cause of constipation.
Drug -related factors
- Drug side effects: Many drugs can cause constipation. In particular, narcotic analgesics, aluminum -containing antacids, antidepressants, iron, diuretics, and anticonvulsants reduce intestinal movement and cause constipation. These drugs affect the neurotransmitter of the intestines or increase the absorption of water, causing constipation. Constipation caused by drugs can be improved by stopping the medication or changing to an alternative drug.
Underlying disease
- Endocrine and metabolic disorders: Endocrine diseases such as diabetes and hypothyroidism can cause constipation. These diseases affect the autonomic nervous system and reduce the intestinal movement. In particular, hypothyroidism reduces the overall metabolic speed of the body, making the intestinal movement slower. In this case, proper treatment of underlying disease is essential for constipation improvement.
Constipation is often caused by multiple factors rather than a single cause. Therefore, in order to treat constipation, improvement of lifestyles such as dietary fiber and moisture intake, regular exercise, and correct bowel habits must be improved. If constipation persists in this effort, it is important to consult with a specialist to identify the exact cause and receive appropriate treatment.
Constipation
Constipation goes beyond simple discomfort and greatly reduces the quality of life, and if it lasts for a long time, it can cause complications such as hemorrhoids and dentition. Medically, if two or more of the symptoms persist, it is diagnosed as constipation.
Major bowel movements
- Excessive strength in defecation: One of the most common symptoms of constipation, you need to give excessive force to the abdomen for bowel movements. Such a force cycle can cause anal diseases such as hemorrhoids or dentition, and in patients with cardiovascular and cerebrovascular diseases, the risk of complications can be increased due to increased blood pressure. Especially in patients with elderly or underlying diseases, more attention is needed.
- Hard stool: Constipation patients usually see hard and lumps of stools. This is caused by excessively absorbed moisture as the stool stays in the intestine for a long time. A hard stool causes pain in defecation and increases the risk of anus damage. The ideal stool is soft in the form of sausage, but is in form.
Symptoms related to discomfort
- Residue: After defecation, the stools are not completely discharged and the feeling of remaining persists. This often goes to the bathroom, but in reality, only a small amount of change or nothing comes out. The residual sense can be caused by the fact that the stools actually remain in the rectum, or the sensation of the rectum becomes sensitive. These symptoms are one of the factors that greatly reduce the quality of life.
- Bloating and pain: Constipation patients often experience abdominal pain with the feeling of swelling of the abdomen. This is caused by the accumulation of intestinal gas and decrease in intestinal motility. Bloating bloating tends to get worse after meals, and abdominal pain is mainly in the lower abdomen. If chronic constipation persists, it can lead to anorexia and indigestion.
Symptoms related to complications
- Anal bleeding: When a solid stool passes through the anus, the anus mucosa can be damaged and bleeding can occur. This is mainly in the form of light red blood falling into the toilet or on toilet paper. Anal bleeding may be a signal of anal diseases such as hemorrhoids or dentition, so if you have continuous bleeding, you should be examined by a doctor.
- Anal pain: If constipation persists, hemorrhoids (hemorrhoids), dentition, etc. can be generated around the anus, which can cause severe pain during defecation. In particular, when there is a dentition, it is characterized by a sharp torn pain, which leads to a vicious cycle in which constipation deteriorates due to further postponement of bowel movements. Anal pain is an important symptom of greatly reducing the quality of life of constipation patients.
Constipation symptoms can vary from person to person, and the severity of the symptoms varies from minor levels to serious levels. If constipation persists for more than 3 months, it is classified as chronic constipation, which may cause additional problems such as anorexia, indigestion, and depression. If constipation symptoms suddenly begin, weight loss, severe abdominal pain, bloody stools, etc. must be treated by a doctor.
Correct posture/constipation resolution
Constipation can increase the risk of hemorrhoids and cause psychological problems such as anxiety and depression. Improvement of the right bowel movements and lifestyles is a great help in resolving constipation. In particular, a recent study found that the attitude of defecation plays an important role in resolving constipation.
Correct bowel movement
- Maintaining 35 degrees angle: When you sit on the toilet, bow your upper body forward to make the angle of the belly and thighs to be about 35 degrees. This posture increases the curved angle of the anus and rectum and longs the length of the bone rectum, making the stool more smoothly as the abdominal pressure increases. According to a study by the Cleveland Clinic in the United States, the attitude of leaning the upper body, such as Rodin’s statue ‘thinker’, is advantageous for bowel movements. If you stand up to 90 degrees or flip your upper body back, the bent colon ends can interfere with pleasure.
- Raising: When you sit on the toilet, it’s a good idea to put your feet on your feet with a small chair or washbasin. This posture helps to make a more smooth bowel movement by loosening the tendon and sphincter that blocks the anus. In recent years, a dedicated stepping table or a footsteps to help this posture can also be used on the market. In particular, when using a toilet, these pedestals can be crouched like a conventional toilet, which helps for bowel movements.
Constipation through dietary therapy
- Increasing dietary fiber intake: In order to alleviate constipation, an average of 25-30g dietary fiber is recommended. The apples are rich in dietary fiber called pectin, which increases intestinal beneficial bacteria and activates bowel movements to relieve constipation. Purun contains more dietary fiber than apples, and the ingredient called sorbitol has an excellent effect on constipation. However, it is necessary to adjust the dietary fiber intake depending on the cause of constipation and its colonology.
- Eat enough water: It is recommended to drink about 2 liters of water a day. A lot of water is not directly helped to relieve constipation, but if you drink water on an empty stomach, it will promote bowel movements, and after ingesting dietary fiber, you can supply enough moisture in the large intestine. Especially as soon as you wake up in the morning, drinking cold water will make your bowel movement very smooth. When dehydrated, the body should be careful because the body absorbs additional moisture from feces and becomes harder.
Improvement of lifestyle
- Regular meals and breakfast: Irregular diets drop the body rhythm to make the intestine movement bad. In particular, when breakfast is filtered, it is a major cause of constipation because it prevents the ‘colon reflection’ and hinders the operation of the bowel system. Even if you have a diet, it is important to take breakfast and eat a proper amount of three meals a day to stimulate the bowel movement. If the stomach expands after meals, the intestine exercise increases, causing stools, so it is recommended to have a habit of defecating within 30 minutes after breakfast.
In order to resolve constipation, it is necessary to improve the diet and lifestyle with the right bowel movement. In particular, regular meals, sufficient dietary fiber and moisture intake, and proper exercise are essential for preventing and treating constipation. If constipation persists in these efforts, it is important to consult with a specialist to identify the exact cause and receive appropriate treatment.
Food for constipation
Constipation is the main cause of lack of moisture, lack of fiber, lack of exercise, and intestinal microbial imbalances. In particular, dietary therapy is one of the most important factors in constipation management, which can be improved naturally through appropriate food intake.
Fruit
- apologize: The apples are rich in dietary fiber called pectin, which increases the intestinal beneficial bacteria and activates bowel movements to relieve constipation. In particular, the apple peel has a lot of insoluble fiber, so it is recommended to eat it. However, eating apples in the evening can promote gastric liquid secretion and bowel movement, so you can get a good night’s sleep. Eating 1 ~ 2 pieces a day will help prevent constipation.
- Furun (two drying)Purun contains more dietary fiber than apples, and the ingredient called sorbitol has an excellent effect on constipation. Furun contains both insoluble and water -soluble fiber, maintaining moisture and producing fatty acids to increase the weight of feces. Eating 4 to 5 pieces a day or drinking Purun juice can help you with natural bowel movements.
Vegetables and grains
- sweet potato: It contains about 3g of dietary fiber per 100g sweet potato to promote intestinal exercise and soften the stools. The components of the white essence from sweet potatoes are active in the bowel movement and soften the stools. In addition, the amide is effective in helping the breeding of beneficial bacteria, such as lactic acid bacteria and bifidus bacteria, and producing waste products. Eating about one day a day will help prevent constipation.
- oatmeal: Oats are rich in dietary fiber (beta glucan) to soften the stools. One cup of general oatmeal contains 4g of fiber, half of which is an insoluble fiber that is not absorbed. Oatmeal helps to proliferate the intestinal beneficial bacteria to help prevent constipation and improve digestive power, lower cholesterol levels and are also good for colon health. Eating with yogurt is more effective.
Fermented food and dairy products
- yogurt: Fermented dairy products such as yogurt contain probiotics (lactic acid bacteria), which increases the intestinal beneficial bacteria to alleviate constipation. Probiotics helps to improve the intestinal environment and promote bowel movements. Select Plain Yogurt and eat it with fruits or nuts to double the effect. However, for some people, dairy products can cause constipation, so it is a good idea to observe and consume your body.
Seeds and nuts
- Chia seed: Chia Seed is one of the most fiber -rich foods that can be found on the market, and about 28%of the weight is fiber. 28g of chia seed contains about 9.8g of fiber. The insoluble fiber of the tooth seed is mixed with water, forming a gel in the intestine, smoothing the stool and facilitating discharge. In addition, the tooth seed can absorb up to 12 times the weight of its own weight, which helps to increase the volume of the stool.
In order to resolve constipation, it is important to consume these foods regularly, and sufficient water intake of more than 2 liters a day is also essential. It also helps to prevent constipation to form regular exercise and correct bowel habits. If constipation persists in these efforts, it is important to consult with a specialist to identify the exact cause and receive appropriate treatment.
FAQ
Q: What is the main cause of constipation?
A: The main causes of constipation include lack of dietary fiber, lack of moisture intake, lack of exercise, bowel habits (habits that ignore or endured stools), drug side effects (drug analgesics, antidepressants, iron, etc.), endocrine and metabolic disorders (diabetes, hypothyroidism). In particular, the westernized eating habits of modern people and irregular lifestyles caused by busy daily lives are the main cause of constipation. Constipation is often caused by multiple factors rather than a single cause.
Q: What are the most common symptoms of constipation?
A: Typical symptoms of constipation include excessive force cycles, hard stools, residual feelings (feeling of mutation after defecation), abdominal bloating and pain, anal bleeding, and anal pain. Medically, if two or more of these symptoms persist, it is diagnosed as constipation. In particular, if chronic constipation persists, additional problems such as anorexia, indigestion, and depression can occur.
Q: What is the right bowel posture that helps to solve constipation?
A: The right bowel movement is to lean the upper body forward when sitting on the toilet, so that the angle of the belly and thighs is about 35 degrees. This posture increases the curved angle of the anus and rectum and longs the length of the bone rectum, making the stool more smoothly as the abdominal pressure increases. In addition, when you sit on the toilet, you can put a small chair or washbasin under your feet and put your feet on your feet.
Q: What is the way to improve lifestyle to solve constipation?
A: Lifestyle improvement methods for constipation include 25 to 30g dietary fiber per day, sufficient water intake of 2 liters a day, regular exercise (more than 30 minutes aerobic exercise), regular meals and breakfast, and habits that go to the bathroom without endure when the stools come. In particular, it is a good idea to have a habit of defecating within 30 minutes after breakfast, and if the stomach expands after meals, the colon exercise increases, causing stools.
Q: What are some foods that are good for constipation?
A: The foods for constipation include apples, puruns, sweet potatoes, oatmeals, yogurt, and chia seeds. The apples are rich in dietary fiber called pectin, and in Purun, the ingredient called sorbitol is effective for constipation. Sweet potatoes are active in the intestinal exercise, and the beta glucan of oatmeal makes the stool soft. Yogurt’s probiotics increase the intestinal beneficial bacteria, and the tooth seed forms a gel when mixed with water to soften the stool.
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