Both beauty and health! What foods are recommended to relieve constipation?

Many women suffer from frequent constipation. Constipation is not only uncomfortable, but can also cause cosmetic problems such as poor health and skin problems.

Here we will discuss in detail the foods that relieve constipation, which are essential for both beauty and health. Check out the causes and effects of constipation, its serious impact on beauty, as well as recommended foods and cooking methods to relieve constipation. It will help you to relieve your constipation and improve your beauty and health at the same time.

 

Causes and effects of constipation

Constipation is greatly influenced by daily lifestyle habits. The main causes include irregular eating habits, lack of dietary fiber, lack of water, lack of exercise, and stress. Dietary fiber, in particular, increases the amount of stool in the intestines and stimulates intestinal movement. Lack of it reduces the volume of stools and causes them to stay in the intestines for a longer period of time, making them harder and causing constipation.

Stress can also disrupt the autonomic nervous system, which can lead to poor bowel movement. This can result in poor bowel movements.

In addition, hormonal influences and pregnancy and childbirth are also possible causes of constipation that are unique to women. Hormonal balance in the female body changes with the menstrual cycle. In particular, the hormone progesterone has the effect of slowing down bowel movements, and women are more prone to constipation before menstruation when its level increases.

Also, during pregnancy, the amount of progesterone in the body increases. This slows the movement of the bowels and can lead to constipation. Injury to the pelvic floor muscles during childbirth and the drooping of the uterus into the space between the uterus and the intestines can also cause constipation.

Thus, persistent constipation not only causes physical discomfort and heaviness in the lower abdomen, but also affects beauty in many ways. For example, the accumulation of waste products in the body can lead to poor skin tone, causing rashes and rough skin. In addition, water imbalance in the body can cause swelling, leading to swelling of the face, hands, and feet.

From many angles, constipation is closely related to beauty, so relieving constipation can lead to the elimination of rough skin and swelling, as well as an improvement in overall health. By paying attention to your daily diet and lifestyle, you can minimize the effects of constipation on your beauty as well as relieve constipation.

Is constipation something that cannot be left alone in beauty?

Constipation can have serious cosmetic consequences. When constipation persists, waste products in the body become stagnant, which in turn become toxins that can negatively affect overall body function.

The skin, in particular, is one of the body's excretory organs and assists in the elimination of waste products. When excretion is blocked due to constipation, excess toxins try to be expelled through the skin. As a result, skin problems such as rough skin and atopic dermatitis may occur.

Constipation can also worsen blood flow, which slows metabolism. This can result in skin cell turnover that is not normal, causing dull skin, blemishes, wrinkles, and other problems.

Cosmetic Effects of Constipation	Details
Skin problems such as rough skin, atopic dermatitis, etc.	Constipation causes waste products in the body to stagnate, which become toxins that try to be expelled through the skin, which can cause problems and
Dull skin	Constipation can worsen blood flow, slow metabolism, and prevent normal skin cell turnover.
spot (on one's skin, e.g. chloasma, liver spot)	Deterioration of blood flow and retardation of metabolism causes melanin to accumulate in the skin more easily.
wrinkle	Delayed metabolism reduces skin regeneration and lack of moisture due to constipation causes dry skin.

Therefore, constipation is a major enemy of beauty. To achieve both beauty and health, constipation relief is the first step.

To achieve this, try to eat a well-balanced diet, and be especially conscious of the intake of foods rich in dietary fiber. Moderate exercise, stress reduction, and adequate sleep are also important to relieve constipation. By making these a habit, it is possible to have a healthy body and beautiful skin.

 

Recommended for constipation relief? Effective Foods

Many foods are effective in relieving constipation, especially fiber-rich foods and fermented foods.

Dietary fiber stimulates peristalsis in the intestines and aids in the formation and expulsion of stools. This greatly contributes to constipation relief. Foods high in dietary fiber include kiwifruit, apples, spinach, and konnyaku.

Fermented foods are also effective in regulating the intestinal environment. They increase good bacteria such as lactic acid bacteria and bifidobacteria, and promote constipation relief. Yogurt, natto (fermented soybeans), and kimchi are examples of fermented foods.

The following table summarizes foods and nutrients that help relieve constipation and promote beauty.

Food/Nutrients	Effect on constipation	Beauty Benefits	Specific Foods
dietary fiber	Activates peristalsis in the intestines	Prevention of skin irritation and swelling by facilitating the elimination of waste products	Kiwi, apple, spinach, konnyaku, oatmeal, broccoli, almonds, etc.
fermented food	Regulates the intestinal environment and increases beneficial bacteria	Helps regulate the intestinal environment and eliminate toxins from the body, maintaining skin health	Yogurt, natto, kimchi, miso, cheese, pickles, etc.
vitamin C	Helps the body absorb iron	Helps produce collagen to maintain skin elasticity and firmness, and is also good for preventing skin aging	Orange, broccoli, strawberry, kiwi, lemon, etc.
omega-3 fatty acid	Maintains digestive health	Antioxidant action, improves skin hydration, protects skin from dryness and UV rays	Blue fish (mackerel, salmon, etc.), flaxseed oil, walnuts, etc.
moisture	Stool hardness relief	Helps balance moisture throughout the body and keep skin moisturized	Water, herbal teas, vegetables and fruits

As mentioned above, foods containing dietary fiber, fermented foods, foods containing vitamin C and omega-3 fatty acids, and adequate water intake are effective in relieving constipation and creating beautiful skin.

Dietary fiber and fermented foods help constipation

Dietary fiber absorbs water and swells, increasing stool volume and promoting defecation. It also serves as a food source for beneficial bacteria in the intestines and plays a role in regulating the intestinal environment. Therefore, it is an essential ingredient for improving constipation.

Lactic acid bacteria and bifidobacteria contained in fermented foods help regulate the intestinal environment and relieve constipation. These bacteria have the effect of reducing harmful bacteria in the intestines and increasing good bacteria. Fermented foods are also characterized by their easy digestion and absorption, and can be smoothly incorporated into the body.

Ideally, dietary fiber should be consumed in its unprocessed state as much as possible. Fermented foods, on the other hand, are best kept refrigerated and should be consumed in their raw state. Incorporating these into your daily diet will help relieve constipation.

 

More effective! Key Points on Cooking Methods

The way foods are cooked is also important to relieve constipation. Foods containing fiber may lose their effectiveness if they are overheated. Also, heat can kill the bacteria that help improve the intestinal environment of fermented foods. Therefore, it is recommended that these foods be eaten raw or, if cooked, only warmed briefly.

Below are some specific cooking methods.

Kiwi fruit and yogurt smoothie

Kiwifruit is delicious eaten as is, but mixing it with yogurt can increase its constipation-relieving effect. Kiwifruit and yogurt can be blended in a blender to make a smoothie, which can be consumed for breakfast.

Spinach and konnyaku salad

Spinach and konnyaku salad is rich in dietary fiber and effective in relieving constipation. Konnyaku can be stir-fried or simmered, as the amount of dietary fiber does not change even when heated.

Rice mixed with natto and kimuchi

Both natto and kimchi are fermented foods and contain lactic acid bacteria and bifidobacteria that are effective in relieving constipation. You can eat them as they are, or you can mix them with rice and eat them as part of a meal.

Oatmeal with Fruit Topping

Rich in fiber, oatmeal is an effective constipation reliever. Topping oatmeal with fresh fruit (e.g., apples or bananas) can further supplement the fiber content. The addition of vitamin C-rich fruits can also have a positive effect on skin health.

steamed vegetables

Steaming vegetables allows them to be cooked while retaining their nutrients. Vegetables such as broccoli and cabbage are especially rich in dietary fiber, and cooking them as steamed vegetables makes it easy to consume dietary fiber, which is beneficial for constipation relief and beauty.

Grilled fish containing omega-3 fatty acids

Omega-3 fatty acids found in bluefish such as mackerel and salmon not only help relieve constipation, but also maintain skin health. Grilling these fish is an efficient way to consume fatty acids.

 

summary

Constipation is a great enemy of beauty, but it can be effectively eliminated with proper diet. Actively consuming foods containing dietary fiber and regulating the intestinal environment with fermented foods can help relieve constipation. In addition, taking care not only in the selection of foods but also in the cooking method can make constipation relief more effective.

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