지영도영
저 변비인데 물을 자주 안마시는편인데 더 챙겨먹어야겠네요
Reporter Jeong Ji-in (heung@kormedi.com)
Constipation is a discomfort that everyone has experienced at least once. The ideal bowel movement cycle varies from person to person. Problems arise when there's a deviation from your usual bowel movement pattern. [Photo = Getty Images Bank]
Constipation is an annoying and frustrating condition that everyone has experienced at some point in their lives, where it is difficult to have a bowel movement and you have to go to the bathroom less often than usual.
The Cleveland Clinic explains that there is no objectively ideal bowel movement cycle. This is because bowel movements vary from person to person, with some people having multiple bowel movements a day and others only having one or two per week. The problem arises when a person's bowel movements don't conform to their usual pattern.
Dr. Peyton Berookim, a gastroenterologist at the Southern California Gastroenterology Institute, explains to Eat This, Not That that the main causes and solutions of constipation are as follows.
- lack of exercise
Exercise is not only essential for overall health, but also plays a significant role in relieving constipation. According to WebMD, exercise shortens the time it takes for food to pass through the colon, preventing stool from becoming excessively dry and hard. Avoiding strenuous exercise for about an hour after a meal and incorporating 10 to 15 minutes of light exercise into your daily routine can also be very effective in relieving constipation.
- Insufficient fiber intake
Fiber is key to relieving constipation. When consumed with plenty of water, fiber promotes bowel movements while maintaining a healthy gut microbiome. Dr. Beruchim recommends consuming an average of 25-28 grams of fiber per day, emphasizing the importance of consuming a variety of fiber sources to maintain a balanced gut bacteria. Incorporating fiber into your diet or snacks, such as nuts, oatmeal, and chia seeds, is also a good option.
- Excessive consumption of foods that irritate the intestines
Spicy foods, alcohol, carbonated beverages, dairy products, caffeinated beverages, and gluten can irritate the intestines and worsen constipation. It's important to reduce these foods and monitor your bowel movements. Dr. Berukim also recommends choosing foods that are less taxing on the intestines, such as a low-FODMAP diet.
- Lack of water intake
Water is one of the most basic and important nutrients in the body. Adequate water intake helps keep stools soft and facilitates bowel movements. Dehydration is one of the most common causes of constipation, so it's recommended to drink about 2 liters (8 glasses) of water per day. Consuming fruits high in water content, such as watermelon, grapes, oranges, and grapefruit, or drinking coconut water are also good alternatives.
- stress
Stress not only negatively impacts overall health, but can also cause constipation. When the brain perceives stress, the gut responds in kind, altering the secretion and activity of neurotransmitters in the gut, potentially leading to constipation. There are various ways to relieve stress, including meditation, deep breathing, yoga, exercise, and spending time with pets.
- underlying disease
If constipation persists or doesn't resolve with standard treatments, it may be due to irritable bowel syndrome (IBS) or hypothyroidism (an underactive thyroid gland). In these cases, it's important to see a specialist for an accurate diagnosis and appropriate treatment.
============
The number one cause of constipation is
I went to the hospital because I was suffering so much before.
I heard that "dehydration" comes first.
Drinking water is a good habit.
But how many liters do you drink?
They say checking is also important