Many people suffer from constipation, don't they? In fact, the number of people in Japan suffering from constipation continues to increase. Moreover,Studies suggest that people who suffer from chronic constipation tend to age more quickly.
This article is for those suffering from constipation.Dietary habits that help improve and prevent constipationI will explain this.
The number of people suffering from constipation is increasing year by year.
Constipation is generally defined as a condition where bowel movements occur less than twice a week, the stool is hard, defecation is difficult, and there is a feeling of incomplete evacuation.
Constipation is particularly common among women, and the number of people suffering from it increases with age for both men and women.
Does constipation accelerate aging?
In fact, there is a close relationship between constipation and survival rate (i.e., slowing down aging). If you have chronic constipation,There is a difference of approximately 10% in the survival rate.It has become clear that this will be released.
A study conducted by a university in the United States found that people with chronic constipation had a lower survival rate after following approximately 4,000 people for 15 years.
A 15-year study in the United States comparing survival rates based on the presence or absence of constipation found a difference of approximately 10% in survival rates in some cases. The legendary rock star Elvis Presley is said to have died at the age of 42 from a heart attack in the toilet, and it has been reported that "constipation caused him to strain excessively in the toilet, which led to the heart attack." In Japan, "there is a constant stream of cases where elderly people strain in the toilet, causing their blood pressure to rise, making it difficult to breathe properly, leading to oxygen deprivation, emergency transport, and death." While patients with high blood pressure and heart disease can receive high-quality treatment, the reality is that constipation is not being controlled.
Jiji Medical"It could be fatal," a warning was issued.
The reality of constipation in JapanQuoted from '
Furthermore, patients with constipation have been shown to have an increased risk of developing coronary artery disease and stroke, both of which have high mortality rates.
Patients with constipation had an increased risk of all-cause mortality, coronary artery disease, and stroke compared to those without constipation (Table 1). The risk of death was 12%, the risk of developing coronary artery disease was 11%, and the risk of developing stroke was 19% higher.
NIKKEI STYLEPeople with constipation have a higher risk of death and cardiovascular disease.Quoted from and modified by the author from "[Title of the book]".
People with healthy intestines and no constipation tend to look younger (i.e., slow down aging) and live longer.I had a feeling that was the case, and it turns out it has been scientifically proven.
For more detailed information, please refer to the following online articles and papers.
- Jiji Medical"It could even be fatal": The reality of constipation in Japan, a country with a high incidence of it.』
- CareNetConstipation is associated with an increased risk of all-cause mortality and cardiovascular events.』
- paper"Bowel movements and health"author:Masahiko Urao
What are the causes of constipation?
There are various causes of constipation,One possible reason is a lack of dietary fiber.Stool is primarily composed of 80% of water, with the remainder being indigestible dietary fiber and other substances. Often, a decrease in food intake and fluid intake leads to a deficiency in the solid matter and water needed to form stool.Consuming both soluble fiber, which softens stools, and insoluble fiber, which increases stool volume, can help improve constipation.
However, according to a survey by the Ministry of Health, Labour and Welfare, the amount of dietary fiber consumed by Japanese people has been steadily declining since the end of World War II. This means that many people's constipation is likely to improve by regularly eating foods rich in dietary fiber.
source: Ministry of Health, Labour and Welfare, National Health and Nutrition Survey (2017)
Specific ways to improve constipation
I mentioned that consuming plenty of dietary fiber is effective in improving constipation. However,Maintaining a balanced intake of both soluble and insoluble dietary fiber is also important.
For example, if someone already has hard, lumpy stools, consuming large amounts of insoluble fiber can further harden their stools and worsen constipation.
Many Japanese people lack water-soluble dietary fiber,Eating water-soluble dietary fiber increases the water content in stool, which can help relieve constipation.
Furthermore, water-soluble dietary fiber can be effectively obtained not only from food but also through supplements.
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