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Video explanation
Say goodbye to constipation! 6 surprising causes and solutions you can start using today
Hello everyone! I'm John, a blog writer who provides easy-to-understand explanations of personal finance and health information for beginners.
Today, we'll be talking about constipation, which many people suffer from but are a little hesitant to talk about. In fact, there are some surprising causes for constipation that may make you think, "Huh? That's possible?" But don't worry! If you read this article, you'll understand the causes and some simple measures to help you live a refreshed life.
What is constipation anyway?
Simply put, constipation is a condition in which stool (feces) does not come out smoothly. Even if you do not go every day, if the person does not feel any pain, it is not necessarily constipation, but generally,No bowel movement for more than 3 days,The stool is hard and difficult to pass,My stomach is bloated and painfulThis condition not only causes stomach discomfort, but can also lead to skin problems and depression, so you want to deal with it as soon as possible.
6 surprising causes of constipation and how to deal with them
Many people may be thinking, "I know I'm not getting enough dietary fiber, but..." Of course, that's important, but there are other points that are often overlooked. Let's take a look at them together!
1. Unexpected dehydration
You may think, "I drink tea and coffee, so I'm fine!" But actually, drinks that contain caffeine are:Diuretic effect (making it easier to urinate)However, this can actually result in the loss of moisture from the body. Poop is made up of about 70-80% water. If there is not enough water, the poop will harden and will not be able to move smoothly through the intestines. It's just like how a boat has difficulty moving through a river with little water.
countermeasure:
- Get into the habit of drinking water or hot water frequently. The recommended amount is 1 to 1.5 liters per day, but the key is to drink about a cup several times a day rather than all at once.
- Drinking a glass of water first thing in the morning can help stimulate your intestines.
2. Imbalance in the types and balance of dietary fiber
If you think you're getting enough dietary fiber, what kind of dietary fiber are you taking?"Water-soluble dietary fiber"and poorly soluble in waterInsoluble dietary fiberThere are two types of dietary fiber: insoluble dietary fiber (found in vegetables, beans, and mushrooms) increases the volume of stool and stimulates the intestines, but if you consume too much of it and don't drink enough water, it can have the opposite effect. Soluble dietary fiber (found in seaweed, fruits, konjac, etc.) softens stool and makes it more slippery. This balance is important.
countermeasure:
- Make sure to consume a good balance of soluble and insoluble dietary fiber. For example, try incorporating wakame seaweed, kelp, apples, and bananas into your meals.
- It is also recommended to eat fruits rich in soluble dietary fiber (such as kiwi) along with yogurt.
3. Lack of exercise for "good" reasons
Do you live a sedentary lifestyle, thinking, "I need to exercise a little for my health..."? In fact, moderate exercise can improve bowel movements (PeristalsisIt helps to activate the intestinal contraction movement (the intestinal contraction movement that sends food forward). People who do a lot of desk work or spend a lot of time at home tend to have slower intestinal movements. When the abdominal muscles become weak, the force that pushes out stool also weakens.
countermeasure:
- It doesn't have to be intense exercise! Try incorporating some exercise into your daily life, such as walking (1 to 20 minutes a day), stretching, or light abdominal exercises.
- Small changes such as using the stairs instead of the elevator or walking one station can also be effective.
4. Excessive stress
Do you overlook the issue, thinking, "Everyone gets stressed..."? In fact, the intestines are an organ that is so easily affected by stress that they are called the "second brain." If you continue to be under strong stress or tension,Autonomic nerves (nerves that automatically control bodily functions)This can cause an imbalance in the intestines, resulting in poor intestinal function. In particular, if the parasympathetic nervous system, which becomes active when you are relaxed, does not function properly, your intestinal movements will slow down.
countermeasure:
- Find your own way to relieve stress. It is important to take time to relax, such as by making time for a hobby, taking a long bath, listening to your favorite music, or taking a deep breath.
- Lack of sleep can also lead to stress, so make sure you get good quality sleep.
5. Holding on to the toilet
"I'm busy right now, so later..."Defecation urge (feeling like you need to poop)Do you ever feel like you need to hold back even though you feel like you need to? If you keep doing this,Rectum (the last place where poop accumulates)This can make it harder to feel the urge to defecate, and the stool will stay in the intestines for longer, absorbing more water and becoming harder, creating a vicious cycle that makes it even more difficult to pass.
countermeasure:
- When you feel the urge to defecate, try to go to the toilet without holding it in as much as possible.
- Since your intestines are especially active after breakfast, it's a good idea to make it a habit to go to the toilet after breakfast. It's also important to be in a relaxed environment so you can go to the toilet without rushing.
6. Effects of certain medications and supplements
It is possible that the medications or supplements you take on a regular basis are causing your constipation. For example, some cold medicines, painkillers, iron supplements, calcium supplements, and antidepressants can cause constipation as a side effect. If you've been feeling constipated lately, and you think this might coincide with the time when you started taking some medication, check it out.
countermeasure:
- If you experience constipation after starting a new medication or supplement, do not stop taking the medication on your own; be sure to consult your doctor or pharmacist.
- It is also important to use your medicine notebook to keep track of the medicines you are taking.
A word from the author, John
What did you think? There are many different causes of constipation, and it is often caused by an accumulation of small things in daily life. I hope this article will help you to have a refreshing and comfortable daily life. Please try what you can do little by little without pushing yourself!
This article is based on the following original articles and is summarized from the author's perspective:
6 Sneaky Factors That Cause Constipation (Plus, What To Do
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