Functional constipation is a common digestive system problem, manifested in the symptoms of reduced defecation, defecation difficulties or defecation. While functional constipation does not normally pose a direct threat to life, it can seriously affect the quality of life of patients. It is therefore particularly important to prevent the occurrence of functional constipation. Details are given below on how functional constipation can be prevented by adjusting lifestyle, eating habits and other measures.
1. A reasonable diet is the basis for the prevention of functional constipation. Food rich in food fibres, such as whole grains, fruit and vegetables, and beans, should be consumed. Dietary fibres help to help defecate by increasing the volume of excreta, softening excreta and promoting intestinal creeping. For example, foods rich in food fibres, such as bananas, oats, spinach and apples, are good options. At the same time, the intake of irritated foods, such as greasy, spicy and high sugar, should be reduced to avoid over-precision. These foods tend to slow down the intestinal wrinkles and cause faeces to stay too long in the intestinal tract, which in turn triggers constipation.
2. The development of good defecation habits into regular defecation habits is essential to prevent constipation. Every day, every effort is made to use the toilet at a fixed time, such as after breakfast or before bedtime, so that the intestinal tract becomes a regular creep. Don’t suffocate and go to the toilet as soon as you can. In addition, the maintenance of comfortable, natural defecation positions also contributes to smooth defecation.
III. Increased physical activity can enhance intestinal creeping and promote defecation. Medium-intensity campaigns of at least 30 minutes per day are recommended, such as walking, jogging, swimming, yoga, etc. Sport not only stimulates intestinal creeping, but also facilitates the movement of food residues and prevents constipation. In addition to all-body exercise, there are frequent abdominal massages and a light stroke in the direction of a clockwise, which also helps with intestinal creeping and deceiving.
Adequate recharge of adequate moisture is key to mitigating constipation. At least eight cups of water a day to keep the intestinal water balance. Water can soften excreta and reduce the resistance of excreta within the intestinal tract, thus facilitating smooth defecation. Water intake should be increased, as appropriate, especially after hot seasons or campaigns.
Maintaining mental health stress and emotional fluctuations affects intestinal functions and leads to constipation. It is therefore important to learn to relax and maintain a good mindset in order to prevent functional constipation. Pressure can be reduced and emotions adjusted by meditation, deep breaths, listening to music, etc.
Ensuring adequate sleep helps to regulate body functions, including intestinal functions. Be a good biological bell, and ensure adequate sleep, and not stay up late. Where necessary, the quality of sleep can be improved through drug interventions.
7. In the case of children with special needs, parents should, as soon as possible, conduct proper defecation training and encourage them to eat more of the food that is rich in food fibre. For older persons, there is a greater need to focus on dietary adjustment and appropriate exercise as intestinal creeping is reduced. For pregnant women, because of changes in hormonal levels during pregnancy, which can easily lead to constipation, more food should be eaten with a diet of fibres and appropriate sports such as walking.
8. Access to timely medical treatment, if the symptoms of constipation persist or are aggravated, should be done as soon as possible to remove other potential diseases. Doctors develop individualized treatments based on the patient ‘ s specific circumstances. In short, the prevention of functional constipation needs to be approached in a number of ways, including the adjustment of diets, the development of good defecation habits, increased physical activity, the appropriate recharge of moisture and the maintenance of mental health. Through constant lifestyle adjustments, we can effectively reduce the incidence of functional constipation and maintain intestinal health.
