Tak wzmocnisz zdrowie jelit: 11 sposobów na zaparcia

Summary

The video script addresses the link between constipation and colon cancer, emphasizing the importance of proper defecation posture and hydration to alleviate constipation. It suggests dietary adjustments, including fiber-rich foods and herbal remedies, while cautioning against irritant laxatives' misuse. The script also highlights the significance of maintaining a healthy gut microbiota and the need for medical consultation in case of drastic bowel movement changes.

Takeaways

• 🚶‍♂️ Slowed bowel function or constipation can reduce the quality of life and may be linked to colon cancer due to prolonged contact of carcinogens with the intestinal mucosa.
• 🧍 Squatting during defecation, with a 35-degree angle between the torso and thighs, can facilitate bowel movements by relaxing the puborectalis muscle and reducing rectal kinking.
• 🚽 Using a footstool to achieve the optimal squatting position can be beneficial for those using standard toilets, with a recommended height of about 25 centimeters.
• 💩 Not ignoring the urge to defecate is crucial to prevent the rectal walls from becoming less sensitive and to maintain regular bowel movements.
• 💧 Adequate hydration is essential for softening fecal mass and aiding in the movement of food through the digestive tract, with a general guideline of 35 ml of fluids per kilogram of body weight.
• 🌿 Certain herbs can help regulate bowel function, with two groups identified: bulking laxatives that increase intestinal volume and irritant laxatives that directly irritate the colon mucosa.
• 🌱 Plantago ovata seeds and husk, flax seeds, and marshmallow root are examples of bulking agents that can be used to improve bowel function.
• 🌿 Chinese rhubarb and buckthorn bark are examples of irritant laxatives, but they should be used with caution and not exceed recommended dosages.
• 🍇 Dried plums, kiwi, pears, apples, and apricots can help alleviate constipation due to their natural laxative properties and dietary fiber content.
• 🧂 Inulin, a natural prebiotic, can improve stool consistency and frequency of bowel movements when consumed in moderate amounts.
• 🍶 Fermented foods and probiotics can enhance the intestinal microbiota, which is important for maintaining regular bowel function and counteracting constipation.

Q & A

What is the relationship between constipation and colon cancer as mentioned in the script?

The script suggests a cause-and-effect relationship between constipation and the onset of colon cancer. Slowed bowel function can prolong the contact time of carcinogenic substances with the intestinal mucosa, potentially promoting the development of cancerous lesions.

Why is the standard defecation position considered incorrect according to the transcript?

The standard position is considered incorrect because it involves an angle of 90 degrees between the torso and thighs, which can cause a kink or loop around the rectum, making it difficult to expel stool.

What is the recommended position for defecation to facilitate bowel movements?

The squatting position is recommended, where the person is slightly inclined forward, reducing the angle between the torso and thighs to about 35 degrees. This position relaxes the puborectalis muscle and loosens the loop around the rectum, facilitating defecation.

How can a footstool help with the recommended defecation position?

A footstool can be used to elevate the feet, which helps to achieve the optimal squatting position. For a standard toilet bowl height of around 40 centimeters, a footstool approximately 25 centimeters high is suggested.

What is the impact of deliberately withholding stools on bowel function?

Withholding stools can stretch the rectal walls, reducing their sensitivity to the stimulus and leading to a decreased need to defecate over time, which can exacerbate constipation.

Why is adequate hydration important for bowel health?

Adequate hydration is crucial as water softens the fecal mass, facilitating its movement along the digestive tract. Additionally, water is a component of mucus secreted by the intestines, aiding food movement and digestion, which can help counteract or alleviate constipation.

How much fluid intake is recommended daily based on body weight, and what does this include?

It is suggested to consume 35 ml of fluids for every kilogram of body weight. This fluid intake includes not only water but also tea, herbal infusions, fruit and vegetable juices, smoothies, vegetable drinks, fermented dairy products, fruits, and soups.

What are the two groups of herbs that can help regulate bowel function, and how do they work?

The first group consists of bulking laxatives that stimulate peristaltic movements and increase the volume of intestinal contents by absorbing water. The second group, irritant laxatives, contain anthracyclics that increase intestinal transit by directly irritating the colon mucosa.

What is the recommended dosage for plantago ovata seeds or seed husk as a bulking laxative?

The recommended dosage is 10 to 30 grams of seeds or 3 to 10 grams of seed husk per day, combined with water and consumed with at least one additional glass of water.

How can Chinese rhubarb be used as an irritant laxative, and what is the recommended dosage?

Chinese rhubarb can be used by making a decoction with 1 to 3 grams of the root in a cup of warm water, boiled for about 5 minutes. It should be consumed before bedtime, and the dosage should not be exceeded as smaller amounts can have a constipating effect.

What is the significance of a high-residue diet in managing constipation, and what are some sources of dietary fiber?

A high-residue diet, rich in dietary fiber, helps increase stool softness and speed up its movement in the intestines. Dietary fiber can also be fermented in the digestive tract, forming short-chain fatty acids that further accelerate intestinal transit. Good sources of fiber include raw vegetables and fruits, whole grain cereal products, seeds, and kiwi.