Sleeping at 10 o'clock in the evening, 2 o'clock hormones begin to secrete, enter shallow sleep. At 5-6 o'clock in the morning, the bowels woke up first. This is when the colonic activity is strongest. After a period of colonic activity, defecation is the most appropriate time when we wake up. Non-medicated food therapy series - constipation What is constipation? If there is a problem with the large intestine, there are generally two results. One is diarrhea, and the other is constipation. Constipation refers to the constipation of constipation, prolonged defecation time or dry and hard stools, and difficulty in defecation. From the perspective of the incidence of constipation, constipation only accounts for 30%. However, with age, the chance of constipation will gradually increase. Basically, older people have abnormal bowel movements. Constipation is accompanied by many other diseases such as acne, anal fissure, insomnia, bad breath, obesity, and colon cancer. Therefore, constipation should be actively prevented and treated. Common causes of constipation (1) Dietary factors Food processing is too fine and too little vegetable intake leads to insufficient fiber intake. Drinking too little water is also easy to constipation. The white rice and fine flour we eat every day are refined grains, lacking dietary fiber and vitamin B1, and long-term consumption of polished white rice is a key factor leading to constipation. Therefore, we recommend that “daughters†cook rice while cooking rice. Add some potatoes: potatoes, sweet potatoes, yams, corn, etc., or add some beans, such as: red beans, lentils, soybeans, boiled together to increase vitamin B1 intake. Many obese people do not like to eat vegetables, but like to eat high-calorie meats and fry baked foods, which will not only increase weight, but also easy to dry stools, coupled with the daily intake of water is not enough, more likely to cause constipation. Drink at least 1000 ml of water a day in addition to porridge, soup, vegetables, and fruits. Especially in summer, it is more necessary to increase the amount of drinking water as the temperature and exercise intensity increase. (2) Insufficient gastrointestinal motility If the large intestine moves slowly and the wastes that have been digested in the intestines are accumulated for too long, the water will be absorbed again by the large intestine, causing constipation. Lack of protein, B vitamins, old and weak, too little exercise and other reasons can cause gastrointestinal motility. (3) Bad bowel habits Get into the habit of defecation every morning after getting up. However, many people are lazy, leading to delays in the morning's defecation to the afternoon or evening. This is not good. The time is too long and it is not conducive to detoxification. There is also the impact of travel, hospitalization, and emergencies, resulting in decreased sensitivity to rectal reflexes, so that although feces enter, but not enough to cause effective nerve impulses, the defecation reflex can not produce constipation. (4) Special circumstances Intestinal obstruction, such as intestinal cancer, polyps, acne, and intestinal neurosis can cause constipation. Another example is excessive sweating, vomiting, diarrhea, blood loss, and fever that can cause loss of moisture and compensatory dryness of stool. Due to work stress, sedentary, lack of exercise; interpersonal tension, family unruly, feeling depressed for a long time, can make autonomic disorders, causing bowel movements inhibited or hyperthyroidism. Treatment of constipation 1. Develop a good bowel habit (1) What is the best time for defecation? Sleeping at 10 o'clock in the evening, 2 o'clock hormones begin to secrete, enter shallow sleep. At 5-6 o'clock in the morning, the bowels woke up first. This is when the colonic activity is strongest. After a period of colonic activity, defecation is the most appropriate time when we wake up. (2) How long does it take for a bowel movement? It is best not to exceed 15 minutes for each bowel movement. A normal defecation can certainly be completed within 15 minutes. The longer the time is, the longer the row will be, and the more anxiety and vicious circle will increase. And some people do not feel defecation without going to the toilet. Sometimes they do not feel it for two or three days. This is wrong. In the long run, the feeling of defecation will be lost, and if stools stay in the body for too long, it will be more likely to cause constipation. The normal defecation period is 24-48 hours. 2. Change bad eating habits Drink plenty of water, especially honey water, drink less, eat more fruits and vegetables, drink more yogurt, and avoid spicy food. 3. Moderate exercise Amount of exercise benefits a lot, exercise can enhance our heart and lung function, relieve tension, anxiety, increase energy consumption, help to lose weight, which helps to ease constipation. How to prevent constipation? 1. The regulation of daily diet: (1) The food should not be too fine, but it must not be partial eclipse, increase the cellulose content in the diet, such as whole grains, vegetables (radishes, leeks, raw garlic, etc.), fruits (apples, dates, bananas, pears, etc.). (2) intake enough water. The daily intake of water is about 2000 ml. Drink 1 cup of salt water or boiled water or honey water every morning on an empty stomach to prevent constipation. (3) Dietary intake of appropriate vegetable fats, such as sesame oil, soybean oil, etc., or consumption of hard fruits, such as walnuts, sesame, etc., which contain more vegetable oil. (4) Properly eat foods that help to moisten the intestines, such as honey and yogurt. (5) Regular consumption of congee that can prevent constipation, such as sesame porridge, walnut porridge, spinach porridge, sweet potato porridge, etc. (6) Eat less irritating hot foods, such as chili, curry and other condiments, avoid alcohol or strong tea. 2. Life conditioning: (1) develop the habit of regular defecation. It is best to defecate regularly every morning after breakfast, according to the "stomach - colon reflex" mechanism, easy to produce a bowel movement reflex after eating. (2) Develop the habit of concentrating on defecation. It is not advisable to go to the toilet to read newspapers, listen to radio, smoke cigarettes, etc., to eliminate all the bad habits of decentralized induction and prolonged defecation time. (3) It cannot be ignored. Often ignore the meaning or endure the inconvenience, feces stay in the bowel for too long, the stool is easy to dry, causing or aggravating constipation. (4) Life should be regular, maintain a good mood, properly participate in physical labor, often participate in physical exercise, especially pay attention to abdominal exercises, such as sit-ups, running, skipping and other activities. Avoid sedentary, long lying, long standing. (5) self-abdominal massage, a simple method: supine position, centered on the abdomen, with your own palm, appropriate pressure clockwise massage the abdomen. Each morning and evening, about 10 minutes each time. It can promote digestive tract activities and keep the stool open. (6) Self-care, often doing gymnastics, anal contraction training, qigong, Tai Chi, etc. Constipation diet method 1. Almond angelica stewed pig lung Raw materials: 15 grams of almonds, 15 grams of angelica, 250 grams of lungs. Practices: Wash the lungs and slices, pick up after boiling in boiling water, and stew with almonds and angelica. Efficacy: Runfei, laxative. 2. Pine porridge Raw materials: 15 to 20 grams of pine nuts and 60 grams of rice. Practice: pine nuts grinding, with rice porridge. Efficacy: Yin Yin Runchang. 3. Almond sesame sugar Raw materials: sweet almond 60 grams, 500 grams of black sesame seeds, 250 grams of sugar, 250 grams of honey. Practice: sweet almond broken into mud, black sesame panning clean, white sugar, honey dip, add black sesame seeds, sweet almonds stir, cooling can be. Efficacy: Yangyin Runzao, laxative. 4. Fresh bamboo shoots mixed with celery Raw materials: 100 grams of fresh bamboo shoots and 100 grams of celery. Method: Cook sliced ​​bamboo shoots. Celery cut into sections, with a little boiled water, control water and bamboo shoots together, appropriate seasoning can be. Efficacy: heat, intestines, purge. 5. Walnut porridge Raw materials: 4 Hu kernels and 100 grams of rice. Practice: Peel walnuts and glutinous rice together to boil. Suitable for the crowd: It is suitable for patients with constipation during the pregnancy and constipation during pregnancy. Sesame porridge Ingredients: black sesame seeds, rice glutinous rice amount. Practice: Take the appropriate amount of black sesame seeds, wash, dry, heat and grind, grind, 30 grams each time, with 100 grams of glutinous rice porridge. For the crowd: For frail, dizziness and tinnitus in patients with constipation during pregnancy. 7. Crispy honey porridge Raw materials: 30 grams of butter, 50 grams of honey, 100 grams of rice. Practice: First add boiling water to glutinous rice, then mix in butter and honey, and boil a thick porridge. For the crowd: suitable for consumption of constipation patients such as yin deficiency and strain. 8. Bai Ziren Porridge Raw materials: 30 grams of boziren and 100 grams of japonica rice. Practice: Wash 30 grams of Bai Ziren to mash, add 100 grams of glutinous rice porridge, when served with honey amount. Suitable for the crowd: It is suitable for patients with constipation during pregnancy who suffer from heart palpitations and insomnia. 9. Fig porridge Raw materials: 30 grams of figs, 100 grams of rice. Practice: Boil rice water first, then add the fig boiled porridge. Add appropriate amount of honey and sugar when serving. For the crowd: women with hemorrhoids and constipation patients can eat fig porridge. Constipation small prescription 1. Eat a few walnuts every morning and evening, or eat at your leisure. The total amount of walnuts eaten in one day is about 25 grams. 2. Get up in the morning and drink cold water on an empty stomach. Then empty your mouth and drink some honey with water. Eating apples on an empty stomach in the morning is also effective. I have many years of experience. 3. Drink yogurt, eat pumpkin, drink fresh fruits and vegetables juice, eat sesame seeds, are very effective! Sesame is most effective. 4. Use apple porridge, porridge cooked add appropriate amount of raisins and honey, can play a role in moistening laxative. 5. Guarantee one apple per day, a cup of honey water, a whole grain, a spoonful of black sesame, 6. Mangosteen is rich in vitamin C, cool and sweet, with anti-inflammatory and heat, the role of throat throat. 7. A cup of tea can be soaked for one or two days. It will make your bowel movements smooth. Wen/Xiong Miao (National Senior Nutrition and Nutritionist) (Pregnancy official blog)
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