Constipation: Dietary Therapy and Lifestyle Adjustments to Resolve the Last Hurdle in the Digestive System

Middle-aged men experience a decline in metabolic function, with the colon and rectum gradually atrophying, and the intestinal mucus secretion decreasing compared to their younger years. Therefore, a proper diet and regular daily bowel movements are crucial for detoxification and disease prevention in middle-aged individuals. Improper diet can easily lead to constipation. In reality, it's common for middle-aged people to rely solely on laxatives for immediate relief, but this can deplete their vital energy and fluids in the long run, creating a vicious cycle. Middle-aged men are particularly prone to developing intractable constipation. Clinically, the principle of treating constipation primarily through dietary adjustments, supplemented by medication, or even entirely through diet, is recommended.

Here are some common dietary remedies for constipation in middle-aged men:

◇Take 60 grams of walnut kernels and 30 grams of black sesame seeds, grind them into a fine powder, take 6 grams twice a day with honey water. Those with long-term constipation should take it continuously.

◇Grind 150 grams each of pine nuts and hemp seeds, and 200 grams of cypress seeds into a paste. Add honey and make pills the size of paulownia seeds. Take 50 pills twice a day.

◇Grind 25 grams each of sesame seeds, walnut kernels, and pine nuts together, mix with honey, and take once in the morning and once in the evening on an empty stomach. Suitable for habitual constipation in middle-aged people.

◇Simmer 250 ml of milk, 100 ml of honey, and a little scallion juice together until boiling. Drink on an empty stomach in the morning. Suitable for various types of habitual constipation.

◇15g hemp seeds, 10g perilla seeds, 60g rice. First, pound the hemp seeds and perilla seeds into a paste, then add water and grind slowly. Filter the juice to remove the residue. Use the juice to cook the washed rice into a thin porridge. Eat on an empty stomach, once a day. This can lubricate the intestines and relieve constipation, while also nourishing and replenishing deficiencies. It is suitable for middle-aged people with weak constitutions and constipation.

◇ 15 grams of cassia seeds and 20 ml of honey. First, stir-fry the cassia seeds in an iron pot until golden brown, then grind them into powder. Add an appropriate amount of water and simmer for 10 minutes. Then, add honey and stir well. Drink warm, once every night; alternatively, steep in boiling water as a tea substitute. Suitable for habitual constipation.

◇Cook 20 grams of cypress seed kernels, 100 grams of japonica rice, and an appropriate amount of honey together into porridge. This porridge can nourish the heart and calm the mind, as well as lubricate the intestines and promote bowel movements. It is particularly suitable for middle-aged individuals with habitual constipation accompanied by palpitations, insomnia, and forgetfulness.

◇15 grams of almonds, 100 grams of japonica rice. First, soak the almonds in hot water, remove the skin, and cook them with the japonica rice into porridge. You can add a suitable amount of rock sugar to taste. This porridge can relieve cough and promote bowel movements. It is suitable for those with constipation and cough due to lung deficiency. In addition, sesame seeds, pine nuts, cassia seeds, etc., can also be cooked with japonica rice into porridge.

Constipation is a common symptom among middle-aged and elderly people, troubling many middle-aged men. However, a comprehensive and multi-faceted approach is most effective in treating constipation. It's important to drink plenty of water, especially developing a habit of drinking a glass of warm water first thing in the morning; eat plenty of vegetables and fruits, such as cabbage, spinach, celery, bananas, apples, and oranges; and consume plenty of whole grains, avoiding overly refined foods. In addition, appropriate use of traditional Chinese medicine and Western medicine may be helpful. Each person should use these treatments flexibly according to their own situation, and consult a gastroenterologist if necessary.

Health Class

To prevent constipation, eat plenty of fiber-rich vegetables and fruits, and drink plenty of water and beverages. Consume more foods rich in B vitamins and those that promote bowel movements, such as whole grains, beans, white fungus, and honey. Use a little more cooking oil when stir-frying vegetables. Avoid alcohol, strong tea, chili peppers, and coffee. Additionally, develop a regular bowel movement habit to create a conditioned reflex in the rectum. Drinking a glass of lightly salted water every morning can increase stool volume and stimulate intestinal peristalsis, thus facilitating bowel movements.