Constipation, which refers to a case in which excessive force is required to defecate or the stool is hard, refers to a case in which the frequency of defecation is less than once every 3 to 4 days. Incomplete bowel movements are accompanied by various symptoms such as bloating, discomfort, and anorectal obstruction. In severe cases, symptoms such as headache and dermatitis may appear. Constipation is a common symptom that occurs in 5 to 20% of the population, and is known to occur more in women than men.
Constipation can be divided into primary constipation, which appears due to movement dysfunction of the colon and rectum without a clear cause, and secondary constipation caused by other diseases. In addition, it is known that constipation occurs due to various factors such as excessive intake of meat and processed foods, irregular eating habits, lack of water, insufficient intake of vegetables and fruits, and diet.
When the main symptoms of constipation, such as bloating, discomfort, and incomplete bowel movements, appear, mood and physical condition are likely to deteriorate. In addition, if the symptoms continue or worsen, it can cause a significant decrease in quality of life, and can also cause indigestion, hemorrhoids and other complications. Constipation is often caused by lifestyle habits, so it is known that there are many cases of improvement when various habits that cause symptoms are improved. So today, let’s take a look at the various methods that can help solve constipation.
How to cure constipation
1. Eat foods rich in fiber
In order to solve and improve constipation symptoms, it is important to consume foods rich in dietary fiber on a regular basis. Dietary fiber reaches the intestine without being digested and acts as food for beneficial bacteria in the intestine. In addition, it promotes intestinal peristalsis, so it is effective in removing sukbun that has not been discharged due to coagulation in the large intestine.
It is important to increase the intake of various vegetables, fruits, grains, etc., which are high in dietary fiber, as studies have shown that consuming 1 g of dietary fiber increases the amount of stool by 2.7 g. Various foods such as apples, bananas, tomatoes, broccoli, spinach, cabbage, mushrooms, sweet potatoes, brown rice, and seaweed are said to be effective in improving constipation symptoms. However, ripe yellow bananas are high in dietary fiber, which helps to improve constipation, but unripe green bananas contain tannins that absorb water, so it is not good for constipation. In addition to these dietary fibers, lactic acid bacteria also promote the growth of beneficial bacteria in the intestines, and promote intestinal peristalsis and bowel movements. Therefore, it is also important to consume various fermented foods, such as yogurt, cheonggukjang, and kimchi, which are rich in lactic acid bacteria.
2. Drinking plenty of water
Lack of water in the body also makes the stool hard and acts as the main cause of constipation, so drinking 7 to 8 glasses of water a day helps a lot to prevent and solve constipation. Sweet coffee, carbonated drinks, and alcohol promote diuretic action and release water, so it is said that drinking pure water without additives is a good way.
3. Improving bowel habits
It is also important to improve bowel habits in order to relieve and solve constipation symptoms. It is important to limit the amount of time you sit on the toilet as much as possible, as the longer you spend on the toilet, the more likely it is that you will not have a smooth bowel movement. In particular, the habit of sitting for a long time is closely related to the occurrence of hemorrhoids, so it is recommended to get up and move consciously and avoid a fixed position for a long time as much as possible. Also, there are times when you look at a newspaper or a smartphone while having a bowel movement. This habit increases the amount of time you sit on the toilet and desensitizes the intestines and anus, which can cause constipation. In addition, having a bowel movement at a regular time every day is also an important part of improving constipation.
4. Consistent and regular exercise
If the amount of physical activity is usually low and lack of exercise, the peristaltic function of the intestine is lowered, and constipation occurs easily. Therefore, walking for 30 minutes to an hour a day or exercising such as jogging and swimming can help relieve constipation and relieve symptoms. In particular, it is known to be effective in resolving constipation because it promotes peristalsis of the large intestine when the abdominal and back muscles are moved a lot.
In addition, regular exercise is known to help relieve and control severe mental stress, which is another cause of constipation.
Other precautions
When constipation occurs, laxatives taken are said to increase the amount of stool or soften the stool, but also stimulate the intestines. Therefore, if you take laxatives indiscriminately or rely too much on them, they can incapacitate the intestines and cause chronic constipation symptoms. Therefore, it is recommended to take laxatives in consultation with your doctor when the symptoms of constipation are severe.
