Many people have experienced the occasional frustration of being unable to pass stool. Among the elderly, the incidence of constipation is even higher. It not only affects quality of life but can also lead to various complications in severe cases. How can constipation be relieved? Dang Guining, Head Nurse of the Second Surgical Department at Southern Medical University Hospital of Integrated Traditional Chinese and Western Medicine, offers some advice—trying a few massage techniques at home may help alleviate symptoms.
Developing Good Toilet Habits Matters
Data indicates that constipation affects approximately 15% to 30% of the elderly population. Among long-term bedridden seniors, the prevalence soars to 80%, with elderly women being particularly susceptible—the female-to-male ratio is roughly 4:1.
Dang Guining emphasizes that constipation should not be dismissed as a minor issue. It can trigger complications such as varicose veins in the lower limbs, skin pigmentation, bad breath, angina, myocardial infarction, cerebral hemorrhage, increased intracranial pressure, and even colorectal cancer.The primary cause of constipation in the elderly is age-related slowing of intestinal motility. Among younger adults, constipation is often linked to refined diets, insufficient water intake, lack of exercise, and failure to establish regular bowel habits. Additionally, psychological stress, certain medical interventions, and laxative abuse can contribute to constipation.
Dang Guining advises that to alleviate constipation, daily adjustments to diet and lifestyle are essential. Increase physical activity and ensure daily water intake reaches 1500–2000 milliliters. Most importantly, cultivate the habit of regular, focused bowel movements—
First, establish a consistent time for bowel movements.Generally, many people experience the urge to defecate upon waking in the morning or after meals. This is due to the body's natural rhythm, where colon contractions intensify at these times. If the urge arises, one should promptly use the restroom.
Second, even without the urge, visit the restroom at scheduled times. Over time, this can form a reflexive bowel habit.
Many people habitually read books, newspapers, or use their phones while squatting on the toilet—these are bad habits.Focusing your attention and concentrating while using the restroom is crucial for health.
Additionally, be mindful of the importance of the urge to defecate and follow it. Avoid frequently "holding it in" due to reasons like being busy at work, as this poses significant health risks.
Here are a few home physical therapy techniques:
1. Abdominal Massage:
Massage your abdomen in a clockwise direction for 20–30 minutes each time.
2. Abdominal expansion exercise:
Inhale to expand the abdomen; exhale to contract it. Repeat for about 10 minutes.
3. Anal sphincter exercises:
While lying down or sitting, contract the anal sphincter muscles. Mimic the natural rhythm of bowel movements—tightening and relaxing—to strengthen the sphincter muscles.
4. Meridian and Acupoint Massage:
① Hegu Point: Press for 5–10 minutes (Location: On the back of the hand, midway along the radial side of the space between the first and second metacarpal bones).
② Tianshu Point:Press for 5 to 10 minutes (Location: Abdomen, 2 cun lateral to the anterior midline, level with the umbilicus)
Dang Guining advises that if symptoms are severe and these methods prove ineffective, medical consultation for prescription medication is necessary. It is crucial to note that individuals with chronic constipation should never self-administer laxatives without professional guidance.
Daily Dietary Adjustments to Alleviate Discomfort
Dang Guining states that a balanced diet, increased water intake, regular exercise, and establishing healthy bowel habits form the foundational treatment for chronic constipation.
——Balanced Diet
Dietary focus should prioritize adequate dietary fiber intake, with a recommended daily consumption of approximately 30g of fiber-rich foods.Additionally, consuming foods rich in B vitamins can stimulate digestive fluid secretion and maintain normal gastrointestinal motility.
Numerous foods are high in fiber. The following list provides enough variety for a week's rotation:
Grains: Corn, oats.
Fruits: Dragon fruit, papaya, snow pears, grapes, prunes, etc.
Leafy greens: Spinach, amaranth, celery, chives, Chinese cabbage, etc.
Root vegetables: Radish, onion, sweet potato, pumpkin, etc.
Among common foods, fungi and algae contain the highest fiber; vegetables and fruits have comparable fiber content; rice and wheat products are low in fiber; while meat contains virtually no fiber.
——Reasonable Hydration:
1. Elderly individuals with constipation should consume 1500–2000ml of water daily.
2. Calculation formula: 30ml per kilogram.
3. Drink over 300ml of water on an empty stomach in the morning to increase blood volume, moisten the gastrointestinal tract, and soften stool.——Moderate Exercise:
1. Encourage increased daily activity within capabilities; aim for at least 0.5 km of walking daily when feasible.
2. Bedridden or wheelchair-bound seniors can exercise by rotating the body or swinging the arms.