#千万IP创科普# Master the little "intestinal" knowledge and refuse to be a "feces" fighter

Why can some people defecate in one go, while others have a very difficult time doing it intermittently?

I believe that everyone who has fought against poop knows how happy it is to be able to poop every morning before going to work. However...

According to epidemiological survey data, the prevalence of constipation in my country is 3%-17.6%, and the prevalence of chronic constipation in adults is 4%-6%. It increases with age, reaching 22% in people over 60 years old. The ratio of male to female prevalence is as high as 1:4.5.

Constipation Self-Test Guide

More than 2 of the above symptoms + duration ≥ 6 months = chronic functional constipation

Why does constipation occur?

If the stool stays in the large intestine for too long, the water in the large intestine will be further absorbed, which can make the stool dry and hard and cause constipation. When too much liquid enters the large intestine, or the large intestine's absorption capacity decreases, water cannot be absorbed normally, which will cause diarrhea.

What causes constipation?

It is often related to functional constipation and bad living habits:

(1) Dieting to lose weight: eating less means naturally defecating less. Secondly, because weight loss leads to malnutrition, the body will treat "feces" as treasures and absorb them repeatedly, resulting in dry and hard stools, which can lead to constipation.

(2) Fine food, less vegetables and fruits: Dietary fiber is something that cannot be absorbed by the digestive tract, so it promotes gastrointestinal motility, speeds up the passage of food through the gastrointestinal tract, reduces absorption and promotes defecation. Vegetables and fruits are high in dietary fiber, while meat is less!

(3) Holding back stool: The stool stored in the intestines has to pay "rent" and will be repeatedly absorbed with water. Once holding back stool becomes a habit, it will become difficult to defecate.

(4) Psychological stress: Defecation is controlled by the autonomic nervous system. When the body is under high pressure for a long time, the autonomic nervous system is disordered and intestinal motility is inhibited, leading to constipation.

(5) Lack of exercise, long periods of sitting, and bed rest: This weakens intestinal motility.

(6) Age factors: The older you are, the less likely your intestinal motility, intestinal fluid secretion, and pelvic floor muscle weakness occur.

(7) Caused by diseases: intestinal diseases, such as diabetes, hormonal influence, intestinal obstruction, etc.

(8) Drug-induced: Long-term use of drugs that irritate the gastrointestinal tract will cause the intestines to lose their irritability.

Prevention and treatment of constipation!

1. Dietary recommendations:

(1) Increase dietary fiber intake: Eating more vegetables, fruits, whole grains and other foods rich in dietary fiber can help increase stool volume and stimulate intestinal peristalsis.

(2) Drink enough water: Drinking enough water every day helps soften stool and prevent constipation.

(3) Moderate intake of fat: Moderate intake of foods rich in fat, such as nuts, fish, etc., can lubricate the intestines and promote bowel movements.

2. Exercise methods:

(1) Aerobic exercise such as jogging and swimming can enhance cardiopulmonary function, promote blood circulation, and help intestinal peristalsis.

(2) Abdominal massage: Gently massage the abdomen in a clockwise direction to stimulate intestinal peristalsis and relieve constipation.

(3) Yoga or Pilates: Through specific postures and breathing exercises, it can soothe the body and mind while promoting intestinal motility.

3. Establish good bowel habits

(1) Regular bowel movements: Try to have bowel movements at a fixed time every day to establish stable bowel habits and regular bowel movement reflexes.

(2) Focus on defecation: Avoid distractions during defecation, such as reading or using a mobile phone, to fully relax the intestinal muscles and facilitate defecation.

(3) Cultivate sensitivity to the urge to defecate and pay attention to the body's defecation signals, respond promptly and defecate, and avoid ignoring the urge to defecate for a long time, which may lead to constipation.

4. Psychological stress regulation skills:

(1) Regular work and rest habits: Maintaining a regular work and rest habit and ensuring adequate sleep will help regulate the body's rhythm and prevent constipation.

(2) Deep breathing and meditation: Deep breathing and meditation exercises can help relax the body and mind, reduce stress and anxiety, and thus improve constipation symptoms.

(3) Seek professional help: If you encounter psychological problems that are difficult to solve, you can seek professional help such as psychological counseling or psychotherapy to relieve psychological pressure and improve constipation symptoms.

5. Application of auxiliary means:

(1) Enema: By injecting liquid into the intestine, it stimulates intestinal peristalsis, softens feces, and promotes defecation. However, attention should be paid to the operating standards to avoid intestinal damage.

(2) Massage: Massage the abdomen to promote intestinal peristalsis and relieve constipation symptoms. Gently massage in a clockwise direction for several minutes each time.

(3) Other auxiliary means: such as using enema and other lubricants to reduce the friction between feces and intestines and facilitate the excretion of feces. However, care should be taken not to use it for a long time to avoid dependence.

6. Application of drugs:

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