Everyone has the experience of constipation to a greater or lesser extent, which is not a very comfortable experience for everyone, but most people may stop paying attention to this problem after constipation until the next one comes …… What are the causes of constipation and how to improve it?
The main cause of constipation is insufficient intake of water and dietary fiber!
The most common reason for constipation is not drinking enough water and not eating enough fiber! The amount of water an average adult should drink is their body weight multiplied by 30 c.c. As for dietary fiber, there are actually two types.
- Soluble fiber
If your stool is dry, then you need to take more soluble fiber! It will form a gelatinous tissue after eating into the body, such as fruits, smooth vegetables (okra, fungus), etc.
- Insoluble fiber
If you have no bowel movement at all, increase your intake of insoluble fiber, such as: whole grains, brown rice, celery, leafy vegetables, mushrooms.
Many people will feel good to eat, but in fact is not enough to eat: soluble fiber is like the composition of excrement cement; and insoluble fiber is steel, the two are indispensable, and the best intake ratio is soluble 1:insoluble 2.
Constipation also has these possible causes.
- Lack of exercise
- Irritable bowel syndrome
- Unsuitable water quality
- Stress, stress and anxiety
- abnormal work and rest
- Stroke
- Taking specific medications
- Low thyroid
- Parasites
- Pregnancy
Suppression of bowel movements can also worsen constipation
In addition to the above, if you hold your bowel movements, the water in your stool will be absorbed by your colon. Not only will the stool become dry and hard, but if the colon gets used to this action, it will form a long-term abnormal cycle.
In addition, it is not recommended to abuse laxatives to promote excretion, it is recommended to start with diet.
The fundamental way to improve constipation is to cultivate good bacteria in the gut!
In addition to the soluble fiber and insoluble fiber mentioned above, there is the ultimate goal of diet is to cultivate good intestinal bacteria in the intestine!
The cultivation of good bacteria is not effective by eating more probiotics, but also by creating an environment that probiotics will like with diet, such as more intake of: inulin, fructooligosaccharides, burdock, asparagus, garlic, onions, bananas that are not fully ripe, resistant starch (cold rice, cold potatoes, etc.) ……. If the environment of the intestine is in good condition, then the good bacteria will naturally want to stay!
On the contrary, if you only eat refined starch, unhealthy processed foods, easily digestible carbohydrates are usually digested in the small intestine, to the large intestine without nutrients, good bacteria will naturally be starved to death.
Does exercise also help to improve constipation?
Apart from diet, exercise is also a help! Exercise can improve constipation because it can promote blood circulation, muscle contraction can massage the gastrointestinal tract, and promote digestion of the intestinal muscles.
The prerequisite for promoting blood circulation is to achieve a certain rate of heartbeat, so it is recommended that aerobic, sweaty exercises are the best, while static weight training is less helpful for constipation.
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