Caution! With Winter Comes Constipation
There are quite a few of us who are agonizing over difficulties during defecation. What is the solution for slow bowel movements?
What Is the Relationship between Winter and Constipation?
The Health Insurance Review & Assessment Service published a report on constipation after analyzing the monthly status of constipated patients from 2007 to 2011. According to the report, the number of constipated patients started to increase after the spring and reached maximum peak from September in autumn to December in the winter. During the latter periods, physical exercise decreased because of the cold weather and diet became irregular. As a result, the bowel could not work properly, making one vulnerable to constipation. In addition, the dry weather may contribute to the reduction of fluids and water in our body.
As a result, it would lead to reduced amounts of intestinal secretions that aid digestion, which may worsen constipation in the winter.
Female vs. Male - Who Suffers More from Constipation?
Women are more likely to suffer from constipation than men, but age is a huge factor. As of 2011, among young people between their 20s and 40s, female patients were up to 4.9 times more susceptible to constipation than men. One of the main causes for this is thatbaddiet patterns are followed by women due to their attempts to lose weight. Also, the changes in female hormones caused by menstruation may impede intestinal mobility and lead to constipation. In addition, during their child-bearing period, women’s activities are reduced, and they eat less food because of morning sickness, which can also lead toconstipation.
Why Does Constipation Occur?
Constipation involves the following conditions: excessive straining during defecation; stool hardening; feelings of having incomplete bowel movement; some closure in the rectum; or bowel movements that occurless than 3 times a week. The causes of constipation are divided into primary and secondary causes.
Secondary causes include other causative diseases and the side effects of medications. Functional abnormalities in the large intestines or rectum are classified as primary causes. Most constipation occurs due to the primary causes, which is called functional constipation. Chronic constipation can cause a distended feeling in the lower abdomen, and difficulty in bowel movements, as well as even chronic fatigue and skin irritation.
How to Improve Lifestyle to Prevent Constipation
1. Regular eating habits are critical.
You need to spend enough time when dining, and you need to reduce your fat intake and eat fiber-rich food. The major fiber-rich foods are seaweeds such as sea mustard, kelp, and laver, as well as vegetables such as cabbage, spinach, radishes, and corns. It is also recommended to eat at least 30g of cellulose and enough water to supply moisture to the fibers.
2. Let’s go to the restroom when the signal comes.
You should not suppress or delay the urge to go to the restroom. In the restroom, you need to take enough time to defecate. However, it is not good to stay for toolong being absorbed in newspapers or mobile phones.
3. Walk or run from time to time.
If you work in a chair in your office, it’s advisable to stand up, stretch, and do light exercise often, even if it’s just walking around. Walking and running are good for constipation because they help bowel movements.
4. Lactic drinks improve the intestinal environment.
If you eat a thousand million to ten billion lactic acid bacteria, the daily amount recommended by Korean Food and Drugs Administration, they can control the number of harmful bacteria and increase the number of beneficial bacteria in your bowel, and thereby improve the health of your bowel.
5. Drink a cup of cold water in the morning.
Drinking a cup of cool water right after you get up will be effective in preventing constipation. Coffee or tea can increase your urine output and cause dehydration, which can worsen constipation. So, just drink only water.
It is reported that 5%–20% of the population have experienced constipation in their lives. Most people rely on non-prescription medicine or dietary supplements rather than seeing a doctor because they feel ashamed. However, constipation should be treated according to its causes and types. Therefore, if the symptoms of constipation are not improved even after changing your lifestyle, it is important to go and see the experts.
