As seniors experience diminished gastrointestinal function and reduced physical activity, coupled with a decline in taste sensitivity that often leads to a preference for greasy and salty foods, excessive consumption of such items hinders digestion and absorption. Alleviating constipation is crucial for maintaining health. So, what should seniors do when they suffer from constipation? Below are several methods to improve constipation. Read on to learn more.
What Should Seniors Do About Constipation?
1. Treat Underlying Conditions
Certain illnesses can trigger constipation. For instance, diabetes patients must manage blood sugar levels, while those with intestinal obstruction require prompt medical attention.
Therefore, when constipation is severe, undergo a thorough checkup to identify any underlying conditions. Only then can appropriate treatment be administered.
2. Increase Water Intake
Adequate hydration promotes intestinal peristalsis. Faster movement helps expel stool more efficiently. Therefore, drink plenty of water daily to lubricate the intestines and soften hardened stool, facilitating quicker elimination.
Elderly individuals with constipation must increase water intake. If plain water is unappealing, honey water is a suitable alternative. Moderate consumption of milk, yogurt, and similar dairy products can also help alleviate constipation in older adults.
3. Engage in moderate exercise
Elderly constipation sufferers should incorporate appropriate physical activity. Increased movement strengthens abdominal muscles, effectively regulating intestinal function.
However, it's crucial to note that older adults often have lower stamina and more fragile bones, making strenuous exercise inadvisable. Gentle activities like walking or practicing Tai Chi are preferable. Exercise intensity should also be moderate to prevent excessive fluid loss, which can lead to dehydration. Dehydration in the intestines causes stool to harden and become dry.
4. Increase Dietary Fiber Intake
Consuming adequate dietary fiber helps stool expand, stimulating colonic peristalsis and facilitating smoother bowel movements. Therefore, individuals with constipation should incorporate fiber-rich foods into their diet, such as fresh vegetables, fruits, and whole grains.
Common high-fiber foods include whole grains like corn, millet, and oats; fruits such as pears, bananas, and apples; and vegetables like celery, spinach, and leeks. Elderly individuals with constipation should incorporate these foods into their daily diet, prioritizing increased intake of fruits and vegetables.
Dietary Remedies for Elderly Constipation
1. Red Date and Polygonum Multiflorum Porridge
Prepare 100g of rice, approximately 30g of Polygonum multiflorum root, and 10 red dates. First, wash the Polygonum multiflorum root thoroughly. Place it in a pot with water and simmer until the medicinal liquid is extracted. Strain this liquid into another pot.Add the washed rice and red dates, then cook over high heat. If too much liquid evaporates during cooking, add boiling water as needed to prevent sticking. Once the porridge is cooked, it's ready to serve. Benefits: This porridge is ideal for seniors with blood deficiency and intestinal dryness, helping alleviate chronic constipation.
2. Sweet Almond Porridge
Prepare 50g of rice and 15g of sweet almonds. Wash the almonds, remove the skins, then crush the kernels in a bowl. Bring a pot of water to a boil, add the rice, and cook until the grains split open. Add the crushed almonds and continue simmering.Finally, when the porridge becomes thick and sticky, add a small amount of rock sugar for flavor before serving.
Benefits: This porridge is suitable for elderly individuals suffering from constipation. Sweet almonds contain fatty oils that enhance the lubricating effect of intestinal contents on the mucous membrane. Moderate consumption can help moisten the intestines and promote bowel movements, thereby alleviating constipation.