**The Truth About Constipation: Wrong Habits and Correct Treatments**

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In most cases, poor dietary habits are the main cause of constipation. In such cases, blindly taking laxatives without changing lifestyle habits will only lead to a worsening of constipation. To treat constipation, the first step is to identify the underlying cause.

Many women experience constipation due to a lack of the raw materials needed to form stool-due to excessive dieting. Stool is not produced automatically; it is formed from the food we eat. If you eat too little, you naturally cannot defecate, so 80-90% of dieting methods will lead to constipation. Additionally, general weakness makes it difficult to have a normal bowel movement.

Infrequent water intake is also a major cause of constipation. Some women don't go to the toilet often and drink very little water, which easily leads to constipation and seriously damages their health. Water is an essential nutrient for the human body and makes up more than 70% of stool. Without drinking water, it's difficult to form stool. Of course, if constipation still occurs despite drinking plenty of water, other causes should be investigated.

Although you eat enough, the quality of the food is low-the fiber in food that is not digested and absorbed by the body and is eventually excreted with feces is called "plant fiber." Plant fiber is the main component of feces, but modern diets rarely contain plant fiber; instead, foods that cause constipation are gradually increasing. So, what foods are prone to causing constipation?

First, foods high in fat and meat. These foods are easily digested and absorbed by the body, so very little of them are converted into feces. In particular, these foods easily lead to obesity, hyperlipidemia, arteriosclerosis, as well as diseases such as myocardial infarction, stroke (cerebral hemorrhage), and diabetes.

With economic development, the incidence of colorectal cancer has gradually increased. Strictly speaking, with economic development, people have gradually become accustomed to the dietary culture of developed countries, where meat is the main food source. Due to the increasing prevalence of a meat-centric diet, the incidence of colorectal cancer in South Korea has also risen significantly.

Second, refined rice and flour. Eating stone-milled rice and wheat can help prevent constipation, but these foods are now hard to find. Refined rice tastes better, but it has lost nutrients such as fiber.

Third, soft foods are closely related to constipation. In most cases, soft foods contain no fiber. Examples include bread, nutritious porridge, and noodles eaten with milk. These foods enter the stomach and intestines directly without being chewed and are quickly absorbed by the small intestine. Only by moving the mouth can the stomach move, and only when the stomach moves can the large intestine move. Soft foods are a major cause of reduced digestive function; these foods contain no fiber and do not require chewing, thus only promoting the inertia of the digestive organs.

Skipping breakfast can easily lead to constipation-most people suffering from constipation have irregular eating habits and commonly skip breakfast. These people believe that skipping breakfast helps with weight loss, but this misconception can actually lead to obesity and constipation. Besides providing energy, breakfast has a much deeper purpose.

Straining your abdomen isn't enough to pass stool. Only by regularly engaging your large intestine can you move stool to the bottom of the colon. Like squeezing toothpaste, the large intestine makes squeezing motions; this movement is called co-operation or large-scale co-operation. Normally, this co-operation occurs four or five times a day at short intervals. For example, large-scale co-operation is more likely to occur after eating breakfast. When food passes through the mouth and enters the stomach, the stomach sends signals to the large intestine, telling it to prepare for bowel movements. Therefore, eating breakfast is a primary method for treating constipation.

Lack of energy can easily lead to constipation-of course, constipation shouldn't be solely attributed to poor eating habits. Even with sufficient food intake, a lack of energy can cause constipation. Additionally, weak abdominal muscles and decreased basic physical strength are also major causes of constipation.

As society develops, physical labor decreases, leading to thinner muscles and thicker fat. Among the abdominal muscles, the lateral abdominal muscles and the rectus abdominis in the front of the abdomen are primarily responsible for defecation. If these muscles lack strength or their mobility declines, bloating can occur. Strong muscles allow for sufficient straining during bowel movements, resulting in a smooth and comfortable process.

Of course, abdominal muscles alone cannot facilitate bowel movements. To defecate normally, the large intestine must first be activated, but we cannot control its activity; only the autonomic nervous system can.

When basic physical strength declines, it's not just a specific area that feels tired, but the whole body. The large intestine moves like a larva, or sways like a swing. If basic physical strength declines, the large intestine loses these functions. If the large intestine muscles lose strength, they cannot function fully. In this situation, even defecation will not be smooth, and there will always be a severe feeling of incomplete bowel movement.

Heavy mental stress can impair normal activity-and is a major cause of constipation. Before understanding the effects of stress, it's essential to understand the autonomic nervous system. Of all the physiological activities that occur in our bodies, some are controlled by will, and some are uncontrolled. For example, we can frown at will, but we cannot control the rise or fall of our body temperature.

We can control the speed of our breathing; we can breathe quickly, we can breathe slowly, and we can even stop breathing, but we cannot regulate our heart rate.

When food enters the mouth, the stomach will automatically work and secrete gastric acid appropriately to fully digest the food. However, there is no human being in the world who can regulate the speed of gastrointestinal activity and the amount of gastric acid secretion.

The self-regulating system is called the autonomic nervous system. Most organs outside the body are controlled by will, but organs inside the body are controlled only by the autonomic nervous system.

We cannot control our facial temperature, but when we are angry or shy, blood rushes to our face, causing us to blush. While we cannot regulate our heart rate, it will increase when we are nervous or angry. We cannot control the activity of our stomach or large intestine, but anger or depression can cause indigestion due to sluggish stomach function. Additionally, excessive secretion of digestive juices can lead to symptoms such as acid reflux, diarrhea, and constipation.

In conclusion, mental stress is a major cause of constipation. People who are easily angered, have sensitive nerves, are timid, or frequently experience mental stress are more likely to have impaired blood circulation, thus disrupting the autonomic nervous system and ultimately leading to constipation.

For obese people, weight loss itself is a source of mental stress. Those trying to lose weight stare at the scale every day, hovering near the brink of death dozens of times a day; you can imagine the immense mental pressure they endure. Please, everyone, lose weight in a pleasant and healthy way. A happy mood will naturally eliminate constipation.

Now that we know the causes of constipation, we can find corresponding solutions. People who lack exercise should increase their physical activity, and people under stress should try to reduce their stress. Below are some methods for changing dietary habits.

If constipation occurs during weight loss, the first thing to check is your weight loss strategy. Reducing food intake decreases the amount of fiber, the building block of stool, thus easily leading to constipation. During weight loss, to prevent constipation, you should appropriately reduce your intake of nutrients such as carbohydrates, protein, and fat, but you should avoid reducing your intake of fiber, vitamins, and minerals.

Fiber is a waste product that is not digested or absorbed by the human body and is eventually excreted. Some nutritionists believe that fiber neither generates heat nor has any special function, and therefore often neglect it. However, adequate fiber intake can prevent irritable bowel syndrome, appendicitis, colitis, constipation, and other colonic diseases, as well as congestive heart disease, hypercholesterolemia, obesity, diabetes, and other adult-onset diseases. Therefore, plant fiber is also known as the "sixth nutrient."

Fiber expands after absorbing water, thus increasing stool volume and reducing its hardness. In addition to absorbing water, fiber can also absorb various toxins. For the large intestine, fiber acts as a diligent cleaner. Furthermore, fiber can activate beneficial lactic acid bacteria in the large intestine, thereby improving its function.

In daily life, you should consume at least 25-30g of fiber every day. If you skip breakfast, have a simple lunch of noodles, and eat only a small amount of food in the evening, it will naturally lead to constipation.

Even the same plant fiber can have different effects. Plant fiber is divided into soluble fiber, insoluble fiber, and semi-soluble fiber. The plant fiber in plant fiber drinks is a synthetic element and exists in liquid form, therefore it has no significant effect on constipation.

In addition, the fiber in the coarse roots of cabbage, wild vegetables, and bean sprouts is insoluble fiber and does not have water-absorbing properties, so it cannot soften stool. Of course, this type of fiber is not harmful to constipation.

The most beneficial fiber for treating constipation is found in seaweed such as kelp and nori. As long as you eat nori and kelp with every meal, you will definitely not suffer from constipation. However, you should be wary of seaweed health supplements sold in the market, as many contain stimulant laxatives. Therefore, when purchasing these supplements, be sure to choose those processed from 100% seaweed. Also, be cautious of foods containing abnormal ingredients.

Consuming plenty of vegetables and seaweed is a primary way to relieve constipation. These foods are low in calories and therefore won't cause weight gain. Eating plenty of vegetables and seaweed with meals not only prevents constipation but also reduces food intake, thus maintaining a feeling of fullness. Additionally, adequate fiber intake slows down the absorption of sugars, effectively preventing weight gain.

The best way to solve constipation is through food. When it is not possible to get enough plant fiber that helps with bowel movements through food for various reasons, alternative foods should be used. Although it is not the best method, it is still worthwhile.

Plantain seed peel is a semi-soluble plant fiber that can improve constipation. Plantain seed is also known as plantain grass, and in Korea it is translated as bellflower, but it is different from the traditional bellflower; it is a plant native to India. The seeds of this plant are called plantain seeds, and the outer skin of the seeds is called plantain seed peel. Plantain seed peel is composed of 90% plant fiber, making it a high-fiber food.

This plant fiber has no special chemical properties, only physical properties of absorbing water and reacting with impact. Plantain seeds will swell significantly when placed in water for a period of time. Plantain seeds have no side effects and are not addictive, so it's best to try them before taking other constipation medications.

These plant fibers are not digested or broken down by the human body. Instead, they directly enter the large intestine, absorb water, increase stool volume, and promptly signal the need to defecate, making the stool softer and ensuring normal bowel movements. If you diet for an extended period, the large intestine may become weak and sluggish. Plantain seeds can provide the large intestine with some work, helping it regain its vitality.

Regular consumption of plantain seeds can easily create a feeling of fullness, thus helping to regulate appetite. It can also promote bowel movements, increase energy expenditure, and is beneficial for constipation and weight loss.

However, when consuming plant fiber, a large amount of water must be absorbed. Only in this way can the plant fiber fully expand and soften the stool. Some people complain: "I don't eat meat, I only eat vegetarian food, so why do I have constipation?" Although these people consume a lot of vegetarian food, they drink very little water. If there is insufficient water, the stool will become hard, and in severe cases, it can lead to intestinal obstruction.

If constipation persists after changing your diet and lifestyle, exercising regularly, eating breakfast on time, and managing stress, it may indicate an underlying medical condition. In this case, you should consult a doctor. It could be due to qi deficiency, stagnation of qi and blood, or a lack of body fluids. Additionally, if the large intestine is severely weak and almost immobile, it can also lead to constipation. In such cases, the underlying cause of the constipation should be treated first.

Laxatives absolutely cannot cure constipation. These medications only promote bowel movements, and long-term use can worsen constipation symptoms. Promoting bowel movements and treating constipation are completely different concepts.