What is good to eat for constipation in the elderly? How to treat constipation in the elderly?
For the elderly, if they do not pay attention to their diet, eat some dry food, coupled with the deterioration of gastrointestinal function, it is easy to cause constipation, constipation not only makes their own body feel very uncomfortable, but also may cause some other diseases, which need to be treated in time, so what food is good for the elderly to eat for constipation? What foods to eat to relieve constipation?
1. It is very important to supplement crude fiber
Whole grains, vegetables, fruits, etc. are all foods rich in crude fiber, and eating more of these foods can increase food residues, promote intestinal peristalsis, and help bowel movements.
2. Eat more gas-producing foods
Gas-producing foods mainly include beans, potatoes, radishes, bean sprouts, etc., which can stimulate the intestinal wall, speed up the time for food to pass through the intestines, and speed up bowel movements.
3. Ensure sufficient moisture
Ensure at least 8 to 10 glasses of water every day, and drink a glass of light salt water or cold boiled water when you get up in the morning, which can effectively stimulate intestinal peristalsis and soften stool.
4. Switch to vegetable oil for cooking
When cooking, you may wish to use more vegetable oils, such as sesame oil, peanut oil, rapeseed oil, etc., this kind of oil can not only play a role in moistening the intestines, but also decompose and produce fatty acids, helping to improve constipation symptoms.
5. Eat more bananas to moisten the intestines
Bananas are the intestinal food that most constipated people will generally choose, but we should remind everyone that unripe bananas contain tannic acid, which has an astringent function on the digestive tract.
6. Supplement adequate vitamins
Cereals, peanuts, beans, and nuts are all foods rich in vitamins, and the elderly are constipated to eat more of these foods, which can speed up intestinal peristalsis and facilitate bowel movements.
7. Methods to relieve constipation
(1) Mainly based on dietary therapy
Eat more fruits and vegetables such as cucumbers, tomatoes, turnips, spinach, cabbage, etc. The daily intake of vegetables should be more than 500 grams. The ratio of vegetables and fruits to grains should be two parts fruits and vegetables and one part grain. This is done to keep the food rough and its natural form in order to stimulate the contraction of intestinal smooth muscles that lack tension and increase intestinal peristalsis, which favors the passage of stools.
(2) Drink water consistently
If constipation is caused by insufficient water intake, drinking water should be treated as medication. Insist on drinking a glass of cold boiled water or light salt water on an empty stomach every morning, and develop the habit of drinking water regularly, which is also very beneficial to constipation.
(3) Take a walk or jog in the morning and evening
Jogging is beneficial for the recovery of colonic tone. Deep breathing exercises can also be used as a self-massage for the intestines, and this type of sports therapy can increase the tone of the colon and increase intestinal motility.
(4) Develop the habit of defecating regularly
Preferably 20 minutes after breakfast. Drink 500 ml of water before defecation and walk for 10-15 minutes. At first, even if you don't have the urge to defecate, you should go to the toilet and squat for 10-20 minutes according to your own specified time, and the whole body coordination action under the central nervous system should be used to defecate.
(5) Acupressure method
That is, when defecation, use the left index finger to press hard under the left Tianshu acupoint (about 3 cm on the left side of the umbilicus, 1 cm directly down), and hold it down when there is a significant feeling of soreness, and you will feel the urge to defecate after holding for 10 seconds. If one session does not work, it can be repeated several times until the bowel movement is passed.