Constipation is a common clinical condition, with a higher incidence rate among the elderly. Many people consider constipation a minor ailment, but the harm it poses to human health should not be ignored. This is because toxins in the body are mainly excreted through feces. Long-term constipation prevents the timely expulsion of these toxins, which can induce diseases such as inflammation and tumors.
In daily life, many people feel that constipation doesn't warrant a hospital visit and that they can just buy some laxatives to take at home, or buy some bananas to relieve it. In fact, this is a misconception. Eating bananas not only may not relieve constipation but can actually make it more likely to occur! So, what should we do? Today, let's find out together!
▲ Common Misconceptions About Constipation: How Many Apply to You?
Misconception 1: Constipation is inevitable with age.
Although constipation is more common in the elderly, it does not mean that it is inevitable as you get older. For example, some medications, such as anti-inflammatory and antihypertensive drugs, often have constipation as a side effect. Sometimes, switching medications or improving the underlying condition can benefit bowel motility.
Misconception 2: Constipation means a decrease in bowel movements.
Medically, constipation is generally defined as having fewer than three bowel movements per week.
Even if the frequency is normal, it is still considered constipation if there is often difficulty passing stool, hard stools, or a feeling of swelling or discomfort in the anus during defecation.
Misconception 3: Constipation is caused by eating too little dietary fiber.
It should be noted that while dietary fiber can indeed relieve constipation, it can also cause bloating and abdominal pain. For people with poor gastrointestinal function, consuming too much can actually irritate the digestive tract. The recommended daily intake of fiber is 20-38 grams per person.
Misconception 4: Yogurt can cure constipation.
For patients with severe constipation, it is better to take probiotic dietary supplements rather than just drinking large amounts of yogurt.
Misconception 5: To treat constipation, just drink more water.
It is correct that people with constipation should drink more water, but simply relying on water alone will not solve the problem. The diet should also be improved. The fiber in fruits and vegetables has a water-locking function in the intestines, which can help soften stools. Furthermore, drinking more water doesn't mean drinking a large amount at once; it's best to spread 2000 ml of water into 8-10 smaller drinks throughout the day for the best effect on relieving constipation.
Misconception 6: If you exercise more, your intestines will also become more active.
It is recommended that constipation patients engage in at least 30 minutes of moderate-intensity exercise daily, but the amount of exercise should not be excessive. Sometimes, excessive sweating combined with inadequate replenishment of fluids can worsen constipation.
Misconception 7: Constipation is not a big problem.
Constipation is easily overlooked by both clinicians and patients, and many do not seek medical help. However, long-term, severe constipation can have significant adverse effects on a patient's quality of life, sense of well-being, daily functioning, and digestive system health, and can even impact mental health. It is worth noting that if constipation persists for a long time, or if symptoms such as blood in the stool, anemia, weight loss, fever, black stools, or abdominal pain occur, one should seek medical attention promptly.
▲ Eat Bananas for Constipation? Look to Scientific Diet Therapy Here
Can you believe it? In daily life, when constipated, people always say to buy a bunch of bananas to relieve it. In fact, this is a misconception. Eating bananas not only may not relieve constipation but can actually make it more likely to occur!
Bananas are tropical and subtropical fruits. Most regions of China are temperate, so for the convenience of preservation and transportation, bananas cannot be left to ripen on the tree. They must be picked while the peel is still green. At this stage, the raw banana contains tannic acid. Although the bananas we eat are ripened artificially, the tannic acid from the raw stage is still present. Tannic acid has a very strong astringent effect, which can cause feces to become dry and hard, leading to constipation.
Of course, not all bananas are bad for relieving constipation. Nutrition experts say that only bananas with black spots on the outside can help relieve constipation. This is because at this point, the banana is fully ripe, and its dietary fiber helps to moisten the intestines and promote bowel movements. But is this the best choice? So, how should we relieve constipation?
1. Use a gas-producing diet to stimulate intestinal peristalsis.
If, due to eating too little, a small amount of stool is generated and is insufficient to provide mechanical stimulation to the rectal mucosa, patients should be encouraged to participate more in sports, cultural activities, and physical labor to increase their appetite and food intake.
2. For constipation patients with normal weight and not high blood lipids, they can eat more oil-containing foods.
For people with high blood lipids, more vegetable oil can be added during cooking. If possible, eating more fruits is also an option. In addition, cassia seed and honey also have the effect of moistening the intestines and promoting bowel movements. Generally speaking, irritating foods such as strong tea, chili, and alcohol are not conducive to bowel movements and should not be consumed.
3. Eat more fresh vegetables rich in fiber.
Fresh vegetables rich in fiber can not only provide a considerable amount of Vitamin C to the body but also provide enough dietary residue to stimulate the intestinal wall, promote faster intestinal peristalsis, and make it easier for feces to be excreted. At the same time, drinking more hot water can keep the intestinal cavity adequately moistened to soften the stool, thereby achieving the goal of treating dry stools.