Women are prone to constipation during menopause, which is related to autonomic nervous system dysfunction, as well as dietary structure and lifestyle habits. Constipation can lead to toxin buildup, and its harm to the body is far greater than what is apparent on the surface. Therefore, menopausal constipation should not be ignored, and dietary adjustment is the most basic and safest way to address it.
The intake of staple foods should not be too low; it is advisable to eat some coarse grains.
After entering menopause, many people worry about gaining weight and control their diet, eating less staple food. However, the formation of the urge to defecate requires the intestinal contents to reach a certain volume, which stimulates the intestinal wall to produce a conditioned reflex. Eating less results in less food residue in the intestines, leading to fewer bowel movements and causing stools to become dry and difficult to pass. Coarse grains are rich in dietary fiber, which can retain water in the intestines, soften stools, and promote intestinal peristalsis.
Cultivate the habit of drinking yogurt daily to supplement probiotics and regulate the intestinal flora.
After constipation,腐败 bacteria in the stool multiply in large numbers. The probiotics in yogurt, such as active Lactobacillus and Bifidobacterium, can inhibit the growth of腐败 bacteria and regulate the intestinal flora. Yogurt also has a mild laxative effect, which can counteract constipation. In addition, the bifidus factor in yogurt can scavenge free radicals and has anti-cancer and anti-aging effects. Therefore, 125-250 ml of yogurt should be consumed daily.
The diet should not be too bland.
To prevent and control high blood lipids, it is necessary to limit the intake of fat in the diet. However, many people often fall into the trap of excessively pursuing a bland, low-fat diet. Over time, this can also lead to difficulty in defecation because the residue in the intestines lacks the lubrication provided by fat. Therefore, these constipation patients should pay attention to mastering the degree of low-fat intake, supplementing an appropriate amount of nuts rich in monounsaturated fatty acids that have little impact on blood lipids, or using tea oil or olive oil for cooking.
Eat more vegetables and fruits to supplement dietary fiber.
Vegetables and fruits are an important source of dietary fiber. Vegetables and fruits high in dietary fiber include green beans (young fava beans), potatoes, tomatoes, bell peppers, garlic sprouts, chives, water spinach, amaranth, rape sprouts, soybean sprouts, mung bean sprouts, bamboo shoots, Chinese cabbage, bok choy, apples, pears, plums, and strawberries. It is worth recommending foods rich in soluble dietary fiber such as apples, kelp, pumpkin, and black fungus, which can maintain the balance of the intestinal micro-ecology, promote the growth of probiotics, and also have a good effect on preventing and treating constipation.
Drink more plain water or honey water and develop a regular bowel habit.
For spastic constipation, it is necessary to reduce stimulation from spicy condiments. This includes avoiding the stimulation from alcohol, strong tea, coffee, as well as seasonings like pepper, curry powder, and chili powder. At the same time, reduce the stimulation from coarse plant fibers, eat less bamboo shoots, chives, and celery. You can eat some soft, mild, and less irritating foods, such as cooking some gourds and melons after peeling their skins, and choosing tender vegetable hearts for vegetables.