Do You Find It Difficult to Defecate Even After Eating Lots of Vegetables?

People’s lives are fast-paced, and the eating habits of many are unhealthy. Many people have constipation and even cannot have bowel movements for several days. Dr. Qin Lang (pseudonym), a TCM nutritionist in Guangzhou, China, mentioned in an interview with The Epoch Times that long-term constipation could lead to intestinal diseases or colorectal cancer and reminded people to pay attention to their diet, psychology, and bowel habits to make bowel movements smoother. Water and Dietary Fiber Promotes Bowel Movements Dr. Qin said that dehydration is one of the main reasons for constipation. Lack of water in the intestinal tract makes the feces in the intestinal tract harden and agglomerate easily, making it difficult to excrete. Therefore drinking more water facilitates defecation. If there is no additional sweating, under normal circumstances, the daily minimum water intake should be 1500ml (3.2 pints) for women and 1700ml (3.6 pints) for men. If you are exercising or bathing in hot springs and sweating a lot, you need to drink more water. Qin said that there are many ways to improve constipation. Firstly, eat more foods with high fiber content, such as whole grains, vegetables, and fruits, which promote intestinal digestion. Grains, millet, buckwheat, bran, oats, brown rice, whole wheat bread, and so on are high-fiber grains; Potatoes, cabbage, mushrooms (enoki suggested), celery, soybeans, and so on are high-fiber vegetables; Citrus, strawberries, apples, pears, bananas, pineapples, and so on are high-fiber fruits. The Hong Kong Department of Health recommends that adults should consume at least 25 grams (0.88 oz) of dietary fiber per day. However, if you only increase your fiber intake without drinking enough fluids, the fiber could not stimulate intestinal peristalsis. Also, drinking freshly squeezed juice can help relieve constipation. Exercise & Massage Help Bowel Movements Dr. Qin explained that in addition to diet, constipation could also be relieved through exercise, such as jogging, rope skipping, cycling, hiking, and playing badminton. Appropriate exercise can enhance metabolism and stimulate gastrointestinal motility. Massage of the abdomen can also play a role in promoting intestinal peristalsis. Dr. Qin suggested that constipated patients rub their abdomens clockwise with their palms. According to the physiological direction of the intestines, it can promote the peristalsis of the intestines and stomach, helping the feces to be discharged, he said. Stress Leads to Constipation Dr. Qin says after three years of the pandemic in mainland China, the CCP’s “Zero-Covid policy” has caused many people to lose their daily life balance. PCR tests, isolation policy, unemployment, and so on have also caused high mental pressure. Mental stress and excessive stress are important reasons for functional constipation. It is mainly because gastrointestinal motility and the secretion of digestive juice are controlled by the autonomic nervous system, and the latter is regulated by the central nervous system. Therefore, constipation takes place when there is stress. Dr. Qin believes that psychological and mental pressure can lead to functional constipation, so people must learn how to adjust by themselves. Many people cannot defecate and hold back while feeling that the toilet environment is not good. Therefore, they must adjust themselves psychologically. A positive mindset is recommended in any environment, and the requirements cannot be set too high. People should learn how to take things as they come. Nowadays, many people like to use a mobile phone while going to the toilet. Dr. Qin emphasized that this is a very bad habit, and it is easy to cause constipation. It is suggested that you must focus on defecation when you go to the toilet and make it a good habit. Follow