What should I do if I can’t poop? Summary of popular solutions and data on the entire network in the past 10 days
Constipation is an embarrassing problem faced by many people, especially in autumn and winter or when eating irregularly. This article will combine the hot discussions and medical advice on the Internet in the past 10 days to provide you with structured solutions.
1. Analysis of the causes of constipation (hot search keywords)
| Ranking | Common causes | Discuss the popularity index |
|---|---|---|
| 1 | Insufficient dietary fiber intake | 98,000 |
| 2 | Not enough hydration | 72,000 |
| 3 | Sedentary and lack of exercise | 65,000 |
| 4 | Excessive mental stress | 53,000 |
| 5 | drug side effects | 41,000 |
2. Quick relief methods (popular content on Douyin/Xiaohongshu)
| method | Operational points | Effective time |
|---|---|---|
| abdominal massage | Massage around the belly button in clockwise circles | 15-30 minutes |
| Squatting posture adjustment | The small bench under the feet is at an angle of 35 degrees | Instant |
| Warm water stimulation | Drink 500ml warm water on an empty stomach in the morning | 30 minutes |
| emergency food | Dragon fruit + yogurt combination | 2-4 hours |
3. Long-term conditioning plan (highly praised answer on Zhihu)
1.diet structure adjustment: Guarantee 25-30g dietary fiber daily, recommended foods:
| food category | Recommended ingredients | daily intake |
|---|---|---|
| Whole grains | oats, brown rice | 100-150g |
| vegetables | spinach, celery | 300-500g |
| fruit | Kiwi, prune | 200-350g |
2.exercise plan:
| exercise type | Frequency | effectiveness index |
|---|---|---|
| brisk walk/jog | 5 times a week | ★★★★ |
| yoga twists | 10 minutes a day | ★★★★★ |
| abdominal muscle training | 3 times a week | ★★★ |
4. Drug Use Guide (Baidu Health Data)
| drug type | Representative medicine | Applicable situations | Things to note |
|---|---|---|---|
| Osmotic laxatives | Lactulose | Mild constipation | Can be used for a long time |
| Stimulant laxatives | senna | emergency | No more than 1 week |
| Probiotics | Bifidobacteria | Regulate the intestines | Need to be taken continuously |
5. Handling special situations (summary of doctors’ live Q&A)
1.constipation in pregnant women: Prioritize the use of dietary fiber + safe probiotics to avoid straining to defecate.
2.Postoperative constipation: Lubricating laxatives need to be used under the guidance of a doctor.
3.constipation in children: Focus on cultivating bowel habits and use medications with caution.
6. Early warning signals(You need to seek medical treatment if the following situations occur):
• No bowel movements for more than 3 days accompanied by vomiting
• Blood in the stool or black tarry stool
• Sudden severe abdominal pain
• Unexplained weight loss
Through the above structured program, 90% of functional constipation problems can be improved. It is recommended to start with diet and lifestyle adjustments, and use medication under the guidance of professionals if necessary.
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