Constipation is a common health problem faced by many people in the United States. It not only makes people feel uncomfortable, but may also cause a series of adverse reactions such as abdominal bloating, abdominal pain, loss of appetite, and even affect overall health in severe cases.
1. Understand the causes and symptoms of constipationConstipation usually refers to the symptom of less than three bowel movements per week or difficulty in smooth bowel movement. In addition to the reduction in the number of bowel movements, constipation may also be accompanied by the following symptoms:
Difficulty in defecation, dry and hard stools
Abdominal pain or discomfort during defecation
Feeling that the intestines are not completely emptied
Abdominal bloating or discomfort
Loss of appetite
The causes of constipation can vary from person to person, and are usually divided into two categories: functional constipation and secondary constipation. Functional constipation refers to bowel problems caused by diet, lifestyle or psychological factors, even though the intestines are normal in terms of anatomy and physiology; secondary constipation may be caused by other diseases or drugs, such as hypothyroidism, diabetes, and drug side effects.
The causes of constipation are very complex and may be related to multiple factors, including:
Improper diet: Insufficient fiber intake, insufficient water content in food, excessive consumption of processed foods or high-fat foods.
Lack of exercise: Long-term sitting or lack of physical activity can affect intestinal peristalsis and lead to constipation.
Irregular lifestyle: Frequent changes in work and rest schedules, irregular diet, etc. may also affect intestinal health.
Stress and psychological factors: Emotional problems such as anxiety, depression or tension may cause intestinal dysfunction.
Drug effects: Some drugs, such as painkillers, antidepressants, antihypertensive drugs, etc., may cause constipation.
Disease factors: Diabetes, irritable bowel syndrome, intestinal obstruction, hypothyroidism and other diseases may be the root cause of constipation.
Diet is one of the foundations for solving constipation problems. In the United States, many people consume too much processed food and lack dietary fiber due to busy lives and frequent dining out, which aggravates constipation problems. Proper adjustment of dietary structure can not only effectively relieve constipation, but also improve overall health.
Dietary fiber is essential for intestinal health. It can absorb water, soften stools, help intestinal peristalsis, and promote defecation. The US dietary guidelines recommend that adults consume 25-38 grams of dietary fiber per day. Common foods rich in dietary fiber include:
Whole grain foods: such as whole wheat bread, brown rice, oats, whole wheat pasta, etc.
Fresh vegetables and fruits: such as carrots, spinach, bell peppers, apples, pears, bananas, strawberries, etc.
Beans and nuts: such as black beans, red beans, lentils, almonds, walnuts, etc.
By increasing the intake of these high-fiber foods, intestinal peristalsis can be promoted and the occurrence of constipation can be reduced.
Insufficient water intake is one of the main causes of constipation. Water can help food in the intestines pass smoothly and reduce the situation of dry and hard stools. The National Institutes of Health (NIH) recommends that adults should consume about 8 cups of water (about 2 liters) per day. However, this recommended amount needs to be adjusted appropriately according to factors such as personal weight, activity level and climate.
In addition to water, fruits and vegetables are also rich in water. Increasing the intake of such foods in moderation is also an effective way to relieve constipation.
Certain foods may aggravate constipation and should be avoided or reduced as much as possible:
Processed foods: Such as fast food, canned food, fried food, etc. These foods are low in fiber and contain too many additives, salt and sugar.
High-fat foods: Such as red meat, cream, cheese, etc. These foods may cause slower intestinal peristalsis.
Excessive coffee and alcohol: Excessive caffeine or alcohol may cause dehydration, thereby aggravating constipation.
Physical activity is very effective in improving constipation. Modern people often face constipation due to long-term sitting or lack of exercise. Exercise can help the stool to be discharged smoothly by accelerating intestinal peristalsis and reducing intestinal stagnation.
Doing moderate aerobic exercise every day, such as brisk walking, jogging, swimming, cycling, etc., can effectively promote intestinal health. The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity exercise per week, which not only helps to relieve constipation, but also enhances physical strength and improves immunity.
Abdominal muscle exercise also has a positive effect on relieving constipation. Common abdominal exercises include sit-ups, leg lifts, etc. These exercises can strengthen abdominal muscle strength, promote normal intestinal movement, and thus reduce the occurrence of constipation.
Sitting for a long time may lead to weakened intestinal mobility and increase the risk of constipation. Therefore, if you sit for a long time at work, you should get up and walk around regularly and do simple stretching exercises to help maintain the normal function of the intestines.
Regular bowel habits are essential for long-term relief of constipation. If you habitually ignore the urge to defecate, or hold back your bowel movements when you are busy, this may lead to constipation. Therefore, it is very important to develop healthy bowel habits.
Even if you don’t feel like going to the toilet, you can go to the toilet regularly every morning and wait quietly for a few minutes. This helps train the intestines to form regular bowel habits. Morning is the most active time for the intestines, so it is best to go to the toilet as soon as possible after getting up in the morning.
When you feel the urge to defecate, you should go to the toilet immediately. Holding back bowel movements for a long time may cause the intestines to become sluggish in responding to bowel movement signals, thereby causing constipation.
Stay relaxed when defecating, avoid tension and anxiety, which helps the normal movement of the intestines. If you strain too much when defecating, it may cause pressure on the intestines and even cause hemorrhoids and other problems.
For some long-term constipation or changes in lifestyle habits that are still ineffective, medication or supplements may be an effective means of relieving constipation. There are many constipation treatment products on the US market, but they should be used with caution to avoid dependence or side effects.
For people who have difficulty getting enough fiber from food, consider using dietary fiber supplements such as prebiotics (Inulin) or psyllium. These supplements can help increase the fiber content in the intestines, thereby promoting bowel movements.
For short-term severe constipation, laxatives can effectively relieve symptoms. However, long-term use of laxatives may cause intestinal function dependence and other side effects, so they should be used under the guidance of a doctor.
Probiotics are a type of beneficial bacteria that can help improve the balance of intestinal microecology, thereby promoting digestion and defecation. Many studies have shown that probiotics have a certain effect on relieving functional constipation.
Although most constipation problems can be improved by lifestyle changes, if constipation lasts for a long time or is accompanied by other serious symptoms such as bloody stools, severe abdominal pain, weight loss, etc., it is recommended to seek professional medical help in time. These symptoms may indicate potential serious diseases, such as intestinal tumors, diabetes or thyroid disease.
The doctor may determine the specific cause of constipation through detailed medical history, physical examination and relevant laboratory tests, and develop a personalized treatment plan.
Although constipation is a common problem, you can effectively relieve constipation and maintain long-term intestinal health through scientific and reasonable diet adjustments, increased exercise, good bowel habits and medication when necessary. Most importantly, understand the cause of constipation and adopt a comprehensive treatment strategy to ensure that constipation no longer bothers you and enjoy a healthier and more comfortable life. If the constipation problem persists or worsens, it is also necessary to seek professional medical help in time.
