Not long ago, the news of "women's constipation almost bursting their stomachs" hit the hot search list and resonated with many netizens. Irregular lifestyle, lack of exercise, unhealthy diet, and high stress have all become the culprits of constipation among young people. Today, gastroenterologists will summarize 13 natural remedies that can help alleviate constipation for you. Drinking some coffee can increase bowel movements. Gastroenterologists at Cluj Napoca University of Medicine in Romania have found that caffeine has the effect of improving constipation because it can promote gastrointestinal motility. However, it should be noted that this effect may exacerbate diarrhea symptoms in patients with irritable bowel syndrome. Constipation patients can drink coffee in moderation to see if their symptoms can be improved. Eating more foods high in dietary fiber and consuming sufficient amounts of dietary fiber can help with digestive function and improve constipation. This is because dietary fiber can increase the volume of feces, help it move in the digestive tract, and thus alleviate constipation. Foods with high dietary fiber content include fruits (apples, berries, pears, and oranges), beans (black beans, chickpeas, and beans), nuts (almonds, peanuts, walnuts), vegetables (cauliflower, carrots, kale, peas), and whole grains (oatmeal or whole wheat bread). Gastroenterologists recommend that people over two years old consume 14 grams of dietary fiber for every 1000 calories they consume. For adult women, the appropriate daily dietary fiber intake is 25-28 grams, while for adult men it is 28-34 grams. Nutritionists from the US Department of Agriculture found that plantain seed, as a traditional Chinese medicine, contains gel shaped non fermented dietary fiber that helps ease constipation. In addition, polysaccharides from Plantago asiatica can also increase the water content in the intestines to a certain extent, making stool less dry and hard, thereby reducing the difficulty of defecation. Plantago asiatica can also lower cholesterol, improve blood sugar control, regulate blood pressure, and prolong satiety. Eat foods with high probiotic content appropriately. Foods containing probiotics include yogurt, yogurt, kimchi, and nutritional supplements with added healthy gut bacteria. Pharmacologists at Nantong University have found that this bacteria helps soften feces and increase the frequency of bowel movements. Randomized controlled trials have found that probiotics can significantly improve constipation, with plant derived lactobacilli being the most helpful. It should be noted that the effectiveness of nutritional supplements containing probiotics varies from person to person and depends on dosage, frequency of use, and interaction with the medication currently being taken. Therefore, they should be taken under the guidance of a doctor. Nutritionists at King's College London have found that consuming plums can increase the frequency of bowel movements for people with insufficient dietary fiber intake, due to its laxative effect. Every 5 plums contain about 3 grams of dietary fiber. Plums are also a source of sorbitol, a sugar alcohol that can stimulate the intestines of constipated patients. Lactose intolerant individuals should eat less dairy products. Constipation patients who eat less dairy products can help alleviate their condition. Lactose is a natural sugar found in dairy products, and some people are intolerant to lactose, often experiencing symptoms such as bloating, diarrhea, and increased exhaust. Gastroenterologists at Gdansk Medical University in Poland have found that about 30% of constipation patients are caused by lactose intolerance. Drinking plenty of water is essential for the normal functioning of many physiological processes, including digestive function. However, there is no universal recommended intake for drinking water. From the amount of exercise to age and gender, many variables determine whether hydration is needed. Generally speaking, it is recommended for men to hydrate 3.7 liters per day, while for women it is 2.7 liters. This quantity includes both the water consumed and the water contained in fruits and vegetables. Nursing experts at Jilin University have found that aerobic exercise (such as walking, cycling, and swimming) can significantly improve constipation symptoms. This is because exercise helps food, gas, and feces move along the digestive tract, thereby affecting the digestive process. Reducing stress is a risk factor for developing irritable bowel syndrome, which can lead to constipation. Therefore, reducing stress can help alleviate symptoms of irritable bowel syndrome. Simple stress relief methods include relaxation, deep breathing, practicing meditation or Tai Chi. Yoga and naturists in New Delhi, India have found that practicing hatha yoga can help reduce stress and improve constipation, including twisting, peak, pigeon, sitting cross legged on yoga mats (or yoga blocks), and compressing the abdomen, which can aid in bowel movements. Trying bowel training refers to defecating at the same time every day. After breakfast is a good time because eating can stimulate the intestines. Placing both feet on a stool during defecation can help the body maintain a better defecation posture. This posture also helps to relax the pelvic floor muscles. Gastroenterologists at Ohio State University Wexner Medical Center in the United States have found that using a footstool can reduce tension in the intestines and help completely clear feces. Don't be too hasty when defecating, leaving enough time for yourself can also be helpful. Oral administration of irritating laxatives (such as senna) or suppositories (such as glycerin) can increase intestinal water content and increase intestinal peristalsis. Cassia seed is a mild laxative for most people, with the function of moistening the intestines and promoting bowel movements. However, due to its cold nature, it is not suitable for long-term consumption in large quantities. Due to the fact that laxatives quickly solve occasional constipation by accelerating intestinal peristalsis, they are not suitable as first-line therapy. Patients with severe constipation or other ineffective treatments can try this method. Pregnant women need to seek medical advice before taking medication. Magnesium citrate is a penetrant that can relieve constipation. Penetrating agents help soften feces, making it easier to pass through the intestines. This medication is made in powder form and can be incorporated into water or beverages for oral administration as a liquid. Within 30 minutes to 6 hours of taking magnesium citrate, patients may experience bowel movements. Eat less fermentable carbohydrates such as oligosaccharides, disaccharides, monosaccharides, and polyols, which can cause constipation in some people. Fermented carbohydrates include garlic, onions, sugar alcohols, high fructose corn syrup, and wheat. Constipation patients can gradually remove these foods from their daily diet and then add them one by one to see if their symptoms can be alleviated. This process can help patients figure out what food is causing constipation. Try biofeedback therapy. Biofeedback therapy is an effective method for treating constipation. This type of neuromuscular training refers to the use of a biofeedback therapy device placed in the anus and physical therapy to improve the tension of the patient's intestinal muscles, promote intestinal peristalsis, and to some extent, improve constipation symptoms. There are various reasons for constipation when knocking on the blackboard. Everyone will encounter constipation in their lifetime. Having less than 3 bowel movements per week is called constipation. If constipation does not improve for several months, it will become chronic constipation. The causes of constipation vary from person to person. Identifying the cause of constipation can help better treat this disease. Some people suffer from constipation due to jet lag during travel, and intentionally holding back when they have the urge to defecate can also cause constipation. The side effects of taking certain medications (such as iron supplements, opioid painkillers, antidepressants, calcium channel blockers) are also one of the reasons. Other causes of constipation include pelvic floor dysfunction, diabetes, hypothyroidism and functional disorders of the nervous system. (New Society)