"Constipation is an early warning sign of a big belly." Dr. Lee said with a smile at the end of today's health talk.

Today's lecture is really inspiring for Zhang Wei. Zhang Wei is a 50-year-old librarian who has recently been very distressed by constipation. In order to improve his health, he decided to sign up for this wellness lecture in the hope of finding a solution to the problem.

After the class, Zhang Wei plucked up the courage to ask Dr. Li about his health problems. He knows that constipation is not just an embarrassing little problem, it can also be a big problem for his health.

So, he waited outside Dr. Lee's office for a few minutes, hoping to get some practical advice.

"Dr. Lee, I have been feeling constipation a lot lately, and it is very painful. I've heard that some foods can aggravate constipation, but I don't know if that's the case? Zhang Wei sat down anxiously as he spoke.

Dr. Li looked at Zhang Wei and replied with a smile: "That's true, some foods are indeed easy to cause constipation. Especially for middle-aged and older adults, some ingredients in the diet may make the problem worse. ”

Zhang Wei's eyes lit up: "Can you tell me specifically what kind of food?" I want to be the right medicine. ”

Dr. Li nodded, "Okay, today we're going to talk about these three common foods. First comes white rice, followed by red meat, and finally high-sugar foods. These foods in the diet of middle-aged and elderly people may cause constipation due to excessive intake. ”

Zhang Wei listened carefully: "Then why do these three foods cause constipation?" ”

Dr Lee explains, "First of all, white rice is a refined carbohydrate and lacks fiber. Fiber is essential for maintaining gut health because it increases the bulk of the stool, making it easier to pass. White rice has almost no of these fibers, so long-term consumption can easily lead to constipation. ”

"Oh, I see, what about the red meat?" Zhang Wei asked.

Dr Lee continued, "Red meat, especially beef and pork, is higher in fat and protein. If you take too much, it will increase the burden on the intestines, indigestion, and lead to constipation. Also, the fat in red meat can also reduce bowel movements, making bowel movements more difficult. ”

Zhang Wei nodded and expressed understanding: "What is the problem with high-sugar foods?" ”

"Foods high in sugar, such as sweets, desserts and beverages, can affect the normal function of the gut. Excessive sugar intake can lead to the proliferation of harmful bacteria in the intestines, thereby inhibiting the activity of beneficial bacteria, which in turn affects the normal peristalsis of the intestines and leads to constipation. ”

Zhang Wei frowned: "So is there any research to support these views?" ”

Dr. Li nodded, "Of course." In the case of white rice, a study published in the Journal of Nutrition in 2015 found a significant correlation between the consumption of refined carbohydrates and constipation.

Studies have shown that people who consume high-precision carbohydrates have a significantly increased risk of constipation. ”

"What about the study of red meat and high-sugar foods?" Zhang Wei asked.

Dr Lee continued, "Regarding the study of red meat, a study published in the Journal of Gastroenterology in 2018 years showed that the high fat and protein intake of red meat was directly related to the occurrence of constipation.

As for high-sugar foods, a study published in the Journal of Clinical Nutrition in 2020 showed that a high-sugar diet alters the gut microbiota, which can lead to constipation. ”

Zhang Wei was a little surprised: "Then in life, how can we avoid these problems?" ”

"First, try to minimize your intake of refined carbohydrates and eat more fiber-rich foods such as whole-grain bread, oats and fresh fruit," Dr. Lee advises. Second, reduce your intake of red meat and replace it with healthier protein sources such as chicken and fish.

Finally, limit your intake of high-sugar foods, choose low-sugar or sugar-free foods, and increase adequate water intake. ”

After listening to this, Zhang Wei felt that he benefited a lot: "Doctor Li, then I should start with these suggestions now and adjust my eating habits." Any other suggestions? ”

Dr. Li nodded: "Of course, in addition to diet, you must also maintain good living habits. For example, regular exercise can promote bowel movement and improve constipation. Walking for 30 minutes a day or doing moderate exercise can help maintain healthy bowel habits. ”

Zhang Wei carefully took note of these suggestions and decided to start putting them into practice. Although it will take some time to change his eating habits and lifestyle, he believes that with scientific methods and perseverance, the problem of constipation can be improved.

While discussing constipation, another question that arises is: what are the potential long-term effects of long-term constipation on the body?

Long-term constipation is not just an uncomfortable symptom and can have a variety of potential long-term effects on the body. First, long-term constipation increases the risk of intestinal diseases, such as hemorrhoids and intestinal diverticulosis. Constipation can lead to increased pressure in the intestines, which in turn can lead to these conditions.

Specifically, constipation can lead to prolonged retention of feces in the intestines, which can cause damage to the lining of the intestines, leading to the occurrence of hemorrhoids. Hemorrhoids are a common anal condition that manifests as dilated and swollen veins around the anus, often accompanied by pain and bleeding.

In addition, long-term constipation increases the risk of intestinal diverticulosis. Diverticulosis is the formation of protruding pockets in the intestinal wall that can trigger inflammation and infection, leading to symptoms such as abdominal pain and fever.

Constipation can also have a negative impact on other systems in the body. For example, long-term constipation can make it difficult for the body to remove toxins, which can increase the burden on the liver and kidneys. In addition, constipation can also lead to the accumulation of harmful substances in the body, increasing the risk of gastrointestinal cancers.

Therefore, addressing constipation in a timely manner will not only help relieve discomfort, but also effectively reduce long-term health risks. Adopting a scientific diet and lifestyle and maintaining regular bowel habits are the key to preventing and improving constipation.

What are your thoughts on this? Welcome to discuss in the comment area!

Note: The names mentioned in this article have been changed