Constipation measures
Exercise to improve intestinal function
Constipation can cause stool to build up in the body, which can lead to physical discomfort such as abdominal bloating, abdominal pain, and loss of appetite. Research into constipation in children has shown that a lack of dietary fiber intake, such as vegetables and fruits, psychological stress, and lack of exercise are also related to constipation.
One study followed children for three years, from the fourth grade of elementary school to the first grade of junior high school, to find out what kind of lifestyle habits make them more likely to suffer from constipation.
The study found that children who don't eat enough vegetables or fruits, have a lot of psychological stress, and who "skipping breakfast" and "not getting enough exercise" are at higher risk of developing constipation (see figure).
Intestinal peristalsis (※2) becomes stronger after waking up, after breakfast, and after exercise, promoting bowel movements.
Eating breakfast after waking up, when the intestines are active, will make intestinal peristalsis even more active. Therefore, the habit of using the toilet after breakfast is very effective in preventing constipation. On the other hand, lack of exercise or skipping breakfast makes it difficult for strong peristalsis to occur, making you more susceptible to constipation.
*2 Peristalsis: A wave-like movement caused by muscle contraction.
Intestinal activity is controlled by the autonomic nervous system (the nervous system that regulates functions necessary for life), and bowel movements are more likely to occur when the parasympathetic nervous system (a type of autonomic nervous system) is dominant. Exercise increases this parasympathetic nervous system.
There are also reports that "exercise shortens the time it takes for stool to pass through the large intestine" and "people who exercise daily are less likely to suffer from constipation than people who exercise once a week."
It has been proven that exercise improves intestinal movement, so moving your body (moderate exercise) is essential to prevent constipation.
Children are said to be prone to constipation because their digestive tract functions are immature and they have not yet fully developed bowel habits. Also, people who suffered from constipation as children are more likely to continue to suffer from constipation even after they become adults. To prevent and relieve constipation, children should aim to lead a regular life, eat a proper diet, and get moderate exercise from an early age.
