Most elderly people suffer from varying degrees of spleen and kidney yang deficiency, with constipation being the most common symptom. Therefore, constipation in the elderly is considered a normal phenomenon, but it is also important to manage it. So, how can it be managed?
1. Focus on diet therapy, eat more fruits and vegetables
Elderly individuals with constipation should consume more fruits and vegetables, such as cucumbers, tomatoes, radishes, grapes, spinach, and cabbage. The daily vegetable intake should be over 500 grams. The ratio of fruits and vegetables to grains should be two parts fruits and vegetables to one part grain. This approach aims to keep food coarse and in its natural form to stimulate the contraction of intestinal smooth muscles that lack tension, increase intestinal peristalsis, and facilitate bowel movements.
2. Drink more water
If constipation is caused by insufficient water intake, drinking water should be treated like taking medication. Persist in drinking a glass of cool water or light salt water on an empty stomach every morning, and develop a regular drinking habit. This is also very beneficial for relieving constipation.
3. Develop a habit of running and exercising
Morning and evening walks or jogging are beneficial for restoring colon tension. Deep breathing exercises can also have a self-massaging effect on the intestines. This type of physical therapy can increase colon tension and enhance intestinal peristalsis.
4. Perform acupressure
The acupressure method involves using your left index finger to firmly press on the point below the left Tianshu acupoint (located about 3 cm to the left of the navel and 1 cm directly below it) during a bowel movement. Press until a distinct sore and swollen sensation is felt, then hold it without moving. After holding for several tens of seconds, you will feel the urge to defecate. At this point, hold your breath to increase intra-abdominal pressure, and you will be able to have a bowel movement. If it is not effective the first time, repeat the process several times until you can defecate.
5. Use medication as an aid
If necessary, use mild laxatives. Take 15 ml of glycerin or paraffin oil every evening, or brew 3 grams of Senna leaves into a tea to drink. You can also take medications such as Maren Wan, Shangqing Wan, or Niuhuang Jiedu Pian.
Reminder: If constipation is severe, you should see a doctor and follow their medical advice to treat the specific condition. Do not take medication indiscriminately on your own.