Constipation

''Constipation'' refers to the frequency of bowel movements, or the lack of smooth, difficult, or small amount of bowel movements. Technically, constipation is a symptom, not a disease, but this symptom troubles many friends. Long-term constipation may also be accompanied by some diseases, such as hemorrhoids, anal fissure, bad breath, and indigestion.
 
1. Factors that cause constipation
1. Constipation due to improper diet
Eating too fine, food intake too less, malnutrition, long-term lack of dietary fiber, and less drinking water make the intestinal irritation insufficient, lack of defecation motivation, and cause constipation.
 
2. Psychological constipation
It is common in some friends who have long-term mental stress, greater work pressure, and less physical activity, especially female friends.
 
3. Diseases and taking medications
Factors such as late stage diabetes, gastrointestinal tumor surgery, long-term use of analgesics and antihypertensive drugs can lead to constipation.
 
2. The danger of constipation
1. Impact on cardiovascular and cerebrovascular diseases
Constipation requires excessive force during defecation, increasing the contraction of the abdominal muscles, and the pressure in the abdominal cavity increases, which makes the heart contraction stronger, blood pressure rises, and induces the occurrence or aggravation of cardiovascular diseases.
 
2. Lead to accumulation of toxins
After constipation, the putrefaction of some substances in the large intestine will be strengthened, and the production of toxic substances such as indole, hydrogen sulfide and ammonia will increase. Toxic substances stay in the large intestine for too long, which will increase the absorption in the intestine and cause liver cell damage When the absorption of these toxic substances exceeds the liver's interpretation and detoxification, they can enter the brain through blood circulation and affect the normal function of the brain.
 
3. Easy to cause perianal infection
The anus is the exit of the human digestive tract, directly in contact with the external environment, and because of its special anatomical structure, it is easy to hold dirt and become the main gateway for bacteria to multiply and invade the body. Repeated constipation may induce diseases such as hemorrhoids and anal fissure.
 
4. Influence on emotions and psychology
Frequent constipation will cause difficulty in defecation, restlessness, and emotions are greatly affected.

3. Common misunderstandings of constipation
1. No bowel movement today means constipation
Generally speaking, it is normal to have a bowel movement 1-2 times a day, or 1 bowel movement every 2-3 days.
 
2. A lot of bowel movements are not constipation
Decreased bowel movements are not the only or necessary manifestation of constipation. Sometimes, it can be prominently manifested as difficulty in defecation. Defecation time is too long, and it is difficult to pass, which is also constipation.
 
3. Eat more dietary fiber if you get constipation
If it is simply dietary constipation caused by too little dietary fiber intake, dietary fiber should be added to the diet and drink more water to achieve the purpose of alleviating constipation. However, if it is caused by diseases or drugs, it is necessary to find out the cause first, and then relieve the symptoms. For example, for constipation caused by diabetes, the key to treatment is to control blood sugar. If blood sugar control is not satisfactory, even intake of dietary fiber will not help.
 
4. Life advice (applicable to constipation caused by pure dietary factors)
1. Increase the intake of dietary fiber. Dietary fiber is mostly contained in whole grains and some fruits and vegetables. It is not absorbed by itself, but it can swell the stool and stimulate the intestinal peristalsis.

2. Drink plenty of water. You can drink a cup of light salt water, milk or honey in the morning to help improve constipation.

3. Do not eat irritating foods and condiments, such as peppers.

4. Appropriately increase exercise to improve the strength of the abdominal muscles and promote intestinal peristalsis. You can stand up for more activities between work, and take half an hour a day to do some exercise, such as walking, jogging and so on.

5. Relieve emotions and develop good bowel habits.

5. Dietary supplement recommendations
1. Compound probiotics
Probiotics are the most important beneficial bacteria in human intestinal tract. They are the key to protecting intestinal health and play a very important role in human intestinal health and immunity. When choosing probiotics, you should choose appropriate nutrient supplements according to your needs and the population.
(1) Different groups of people, babies, toddlers, pregnant women, women and broad-spectrum probiotics
(2) Probiotics, choose a variety of probiotics. The more types of probiotics, the more stable it will survive in the intestinal tract
(3) The more beneficial bacteria are selected, the easier it is to colonize and survive in the intestine
2. Dietary fiber:
Dietary fiber promotes intestinal health, prevents and improves constipation. It is especially suitable for people with insufficient intake of fresh fruits and vegetables, poor gastrointestinal function and constipation.