For individuals who are dealing with constant constipation due to medications, stress, or lack of fiber, can walking exercise help encourage regular bowel movements?
Walking For Constipation Assistance
Constipation is a common condition. Too much sitting, medications, stress, or not getting enough fiber can result in infrequent bowel movements. Lifestyle adjustments can regulate most cases. One of the most effective ways is to incorporate regular moderate-vigorous exercise, encouraging the bowel muscles to contract naturally (Huang, R., et al., 2014). This includes jogging, yoga, water aerobics, and power or brisk walking for constipation alleviation.
ស្រាវជ្រាវ
A study analyzed middle-aged obese women who had chronic constipation over a 12-week period. (Tantawy, S. A., et al., 2017)
The first group walked on a treadmill 3 times a week for 60 minutes.
The second group did not engage in any physical activity.
The first group had greater improvement in their constipation symptoms and quality of life assessments.
A gut bacteria imbalance is also linked to constipation issues. Another study focused on the effect of brisk walking versus exercises that strengthened core muscles like planks on intestinal microbiota composition. (Morita, E., et al., 2019) The results showed that aerobic exercises like power/brisk walking can help increase intestinal បាក់តេរី, an essential part of healthy gut bacteria. Studies have shown a positive effect when individuals engage in at least 20 minutes of brisk walking daily. (Morita, E., et al., 2019)
Exercise Can Help Decrease Colon Cancer Risks
Physical activity can be a significant protective factor in decreasing colon cancer. (វិទ្យាស្ថានជាតិមហារីក។ ឆ្នាំ 2023) Some estimate the risk reduction to be 50%, and exercise can even help prevent recurrence after a colon cancer diagnosis, also 50% in some studies for patients with stage II or stage III colon cancer. (Schoenberg M. H. 2016)
The best effects were obtained through moderate-intensity exercise, such as power/brisk walking, about six hours per week.
Mortality was reduced by 23% in individuals who were physically active for at least 20 minutes several times a week.
Inactive colon cancer patients who began exercising after their diagnosis had significantly improved outcomes than individuals who remained sedentary, showing that it is never too late to start exercising.(Schoenberg M. H. 2016)
The most active patients had the best outcomes.
Exercise-Related Diarrhea Prevention
Some runners and walkers experience an overly active colon, resulting in exercise-related diarrhea or loose stools, known as runner’s trots. Up to 50% of endurance athletes experience gastrointestinal problems during intense physical activity. (de Oliveira, E. P. et al., 2014) Prevention steps that can be taken include.
Not eating within two hours of exercising.
Avoid caffeine and warm fluids before exercising.
If sensitive to lactose, avoid milk products or use Lactase.
Ensure the body is well-hydrated before exercise.
Hydrating during exercise.
If exercising in the ព្រឹក:
Drink about 2.5 cups of fluids or a sports drink before bed.
Drink about 2.5 cups of fluids after waking up.
Drink another 1.5 – 2.5 cups of fluids 20-30 minutes before exercising.
Drink 12-16 fluid ounces every 5-15 minutes during exercise.
If exercising for over 90 minutes:
Drink a 12 – 16 fluid-ounce solution containing 30-60 grams of carbohydrates, sodium, potassium, and magnesium every 5-15 minutes.
ជំនួយវិជ្ជាជីវៈ
Periodic constipation may resolve with lifestyle adjustments like increased fiber intake, physical activity, and fluids. Individuals who are experiencing bloody stools or hematochezia, have recently lost 10 pounds or more, have iron deficiency anemia, have positive fecal occult/hidden blood tests, or have a family history of colon cancer need to see a healthcare provider or specialist to perform specific diagnostic tests to ensure there aren’t any underlying issues or serious conditions. (Jamshed, N. et al., 2011) Before engaging in walking for constipation assistance, individuals should consult their healthcare provider to see if it is safe for them.
At Injury Medical Chiropractic and Functional Medicine Clinic, our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols. We focus on what works for you to achieve improvement goals and create an improved body through research methods and total wellness programs. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment.
Poop Testing: What? Why? and How?
ឯកសារយោង
Huang, R., Ho, S. Y., Lo, W. S., & Lam, T. H. (2014). Physical activity and constipation in Hong Kong adolescents. PloS one, 9(2), e90193. doi.org/10.1371/journal.pone.0090193
Tantawy, S. A., Kamel, D. M., Abdelbasset, W. K., & Elgohary, H. M. (2017). Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women. Diabetes, metabolic syndrome and obesity : targets and therapy, 10, 513–519. doi.org/10.2147/DMSO.S140250
Morita, E., Yokoyama, H., Imai, D., Takeda, R., Ota, A., Kawai, E., Hisada, T., Emoto, M., Suzuki, Y., & Okazaki, K. (2019). Aerobic Exercise Training with Brisk Walking Increases Intestinal Bacteroides in Healthy Elderly Women. Nutrients, 11(4), 868. doi.org/10.3390/nu11040868
Schoenberg M. H. (2016). Physical Activity and Nutrition in Primary and Tertiary Prevention of Colorectal Cancer. Visceral medicine, 32(3), 199–204. doi.org/10.1159/000446492
de Oliveira, E. P., Burini, R. C., & Jeukendrup, A. (2014). Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports medicine (Auckland, N.Z.), 44 Suppl 1(Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, Z. E., & Olden, K. W. (2011). Diagnostic approach to chronic constipation in adults. American family physician, 84(3), 299–306.
Can knowing which foods to eat help individuals recovering from food poisoning restore gut health?
Food Poisoning and Restoring Gut Health
Food poisoning can be life-threatening. Fortunately, most cases are mild and short-lived and last only a few hours to a few days (មជ្ឈមណ្ឌលគ្រប់គ្រងនិងបង្ការជំងឺ, អេស។ ស។ អ). But even mild cases can wreak havoc on the gut, causing nausea, vomiting, and diarrhea. Researchers have found that bacterial infections, like food poisoning, can cause changes in gut bacteria. (Clara Belzer et al., 2014) Eating foods that promote gut healing after food poisoning may help the body recover and feel better faster.
អាហារដែលត្រូវបរិភោគ
After food poisoning symptoms have resolved, one may feel that returning to the usual diet is fine. However, the gut has endured quite an experience, and even though acute symptoms have subsided, individuals may still benefit from foods and drinks that are easier on the stomach. Recommended foods and beverages after food poisoning include: (វិទ្យាស្ថានជាតិជំងឺទឹកនោមផ្អែម និងប្រព័ន្ធរំលាយអាហារ និងជំងឺតម្រងនោម។ ឆ្នាំ 2019)
Gatorade
គ្រូពេទ្យកុមារ
ទឹក
តែរុក្ខជាតិ
ទំពាំងបាយជូរសាច់មាន់
Jello
ផ្លែប៉ោម
អ្នកបង្ក្រាប
នំបុ័ងអាំង
អង្ករ
អង្ករ
ចេក
ដំឡូង
Hydration after food poisoning is crucial. Individuals should add other nutritious and hydrating foods, like chicken noodle soup, which helps because of its nutrients and fluid content. The diarrhea and vomiting that accompany the illness can leave the body severely dehydrated. Rehydrating beverages help the body replace lost electrolytes and sodium. Once the body is rehydrated and can hold down bland foods, slowly introduce foods from a regular diet. When resuming the usual diet after rehydration, eating small meals frequently, every three to four hours, is recommended instead of eating a large breakfast, lunch, and dinner meal daily. (Andi L. Shane et al., 2017) When choosing Gatorade or Pedialyte, remember that Gatorade is a sports-rehydrating drink with more sugar, which could irritate an inflamed stomach. Pedialyte is designed for rehydrating during and after illness and has less sugar, making it a better option. (Ronald J Maughan et al., 2016)
When Food Poisoning Is Active Foods To Avoid
During food poisoning, individuals typically do not feel like eating at all. However, to avoid worsening the illness, Individuals are recommended to avoid the following while actively ill (Ohio State University. 2019)
Caffeinated drinks and alcohol can further dehydrate.
Greasy foods and high-fiber foods are hard to digest.
Foods and beverages high in sugar can cause the body to produce high glucose levels and weaken the immune system. (Navid Shomali et al., 2021)
Recovery Time and Resuming Regular Diet
Food poisoning doesn’t last long, and most uncomplicated cases are resolved within a few hours or days. (មជ្ឈមណ្ឌលគ្រប់គ្រងនិងបង្ការជំងឺ, អេស។ ស។ អ) Symptoms depend on the type of bacteria. Individuals may become ill within minutes of consuming contaminated food up to two weeks later. For example, Staphylococcus aureus bacteria generally cause symptoms almost immediately. On the other hand, listeria may take up to a couple of weeks to cause symptoms. (មជ្ឈមណ្ឌលគ្រប់គ្រងនិងបង្ការជំងឺ, អេស។ ស។ អ) Individuals can resume their usual diet once symptoms are gone, the body is thoroughly hydrated and can hold down bland foods. (Andi L. Shane et al., 2017)
Recommended Gut Foods Post Stomach Virus
Gut-healthy foods can help restore the gut microbiome or all the living microorganisms in the digestive system. A healthy gut microbiome is essential for immune system functioning. (Emanuele Rinninella et al., 2019) Stomach viruses can disrupt the balance of gut bacteria. (Chanel A. Mosby et al., 2022) Eating certain foods may help restore the gut balance. Prebiotics, or indigestible plant fibers, can help break down in the small intestines and allow the beneficial bacteria to grow. Prebiotic foods include: (Dorna Davani-Davari et al., 2019)
សណ្តែក
គំនិត
ប៉េងប៉ោះ
asparagus
ពារ
ទឹកឃ្មុំ
ទឹកដោះគោ
ចេក
Wheat, barley, rye
ខ្ទឹមស
សណ្តែកសៀង
សាឡាត់
In addition, probiotics, which are live bacteria, may help increase the number of healthy bacteria in the gut. Probiotic foods include: (Harvard Medical School, 2023)
Pickles
នំប៉័ង Sourdough
Kombucha
Sauerkraut ។
ទឹកដោះគោយ៉ាអួ
Miso
Kefir
Kimchi
Tempeh
Probiotics can also be taken as a supplement and come in tablets, capsules, powders, and liquids. Because they contain live bacteria, they need to be refrigerated. Healthcare providers sometimes recommend taking probiotics when recovering from a stomach infection. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Individuals should consult their healthcare provider to see whether this option is safe and healthy.
At Injury Medical Chiropractic and Functional Medicine Clinic, we treat injuries and chronic pain syndromes by developing personalized treatment plans and specialized clinical services focused on injuries and the complete recovery process. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment.
Belzer, C., Gerber, G. K., Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh, C., & Bry, L. (2014). Dynamics of the microbiota in response to host infection. PloS one, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
Shane, A. L., Mody, R. K., Crump, J. A., Tarr, P. I., Steiner, T. S., Kotloff, K., Langley, J. M., Wanke, C., Warren, C. A., Cheng, A. C., Cantey, J., & Pickering, L. K. (2017). 2017 Infectious Diseases Society of America Clinical Practice Guidelines for the Diagnosis and Management of Infectious Diarrhea. Clinical infectious diseases : an official publication of the Infectious Diseases Society of America, 65(12), e45–e80. doi.org/10.1093/cid/cix669
Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717–723. doi.org/10.3945/ajcn.115.114769
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, R. E., Akbari, M., Xu, H., & Shotorbani, S. S. (2021). Harmful effects of high amounts of glucose on the immune system: An updated review. Biotechnology and applied biochemistry, 68(2), 404–410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, G. A. D., Gasbarrini, A., & Mele, M. C. (2019). What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, C. A., Bhar, S., Phillips, M. B., Edelmann, M. J., & Jones, M. K. (2022). Interaction with mammalian enteric viruses alters outer membrane vesicle production and content by commensal bacteria. Journal of extracellular vesicles, 11(1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Agbabiaka, TB, Spencer, NH, Khanom, S., & Goodman, C. (2018). ប្រេវ៉ាឡង់នៃអន្តរកម្មឱសថ-ឱសថ និងថ្នាំបន្ថែមចំពោះមនុស្សចាស់៖ ការស្ទង់មតិតាមផ្នែក។ ទិនានុប្បវត្តិនៃការអនុវត្តទូទៅរបស់អង់គ្លេស៖ ទិនានុប្បវត្តិរបស់ Royal College of General Practitioners, 68(675), e711–e717។ doi.org/10.3399/bjgp18X699101
Akpinar R, Karatay S. (2018). ឥទ្ធិពលវិជ្ជមាននៃការចាក់ម្ជុលវិទ្យាសាស្ត្រលើជំងឺរលាកស្បែកប្រភេទ Atopic Dermatitis។ International Journal of Allergy Medications 4:030។ doi.org/10.23937/2572-3308.1510030
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Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019)។ Betalains ដែលជាសារធាតុពណ៌ដែលបំផុសគំនិតពីធម្មជាតិក្នុងសុខភាព និងជំងឺ។ ការពិនិត្យសំខាន់ៗក្នុងវិទ្យាសាស្ត្រអាហារ និងអាហារូបត្ថម្ភ, 59(18), 2949–2978។ doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014) ។ ឥទ្ធិពលនៃ nopal (Opuntia ficus indica) លើជាតិស្ករក្នុងឈាមក្រោយការផ្សាំ, incretins និងសកម្មភាពប្រឆាំងអុកស៊ីតកម្មចំពោះអ្នកជំងឺម៉ិកស៊ិកដែលមានជំងឺទឹកនោមផ្អែមប្រភេទទី 2 បន្ទាប់ពីទទួលទានអាហារពេលព្រឹកដែលមានសមាសភាពពីរផ្សេងគ្នា។ Journal of the Academy of Nutrition and Dietetics, 114(11), 1811–1818។ doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández - Guerrero, C. (2022) ។ ការធ្វើអន្តរាគមន៍ផ្នែករាងកាយ និងរបបអាហារជាមួយ Opuntia ficus-indica (Nopal) ចំពោះស្ត្រីដែលមានជំងឺធាត់ ធ្វើអោយស្ថានភាពសុខភាពប្រសើរឡើងតាមរយៈការកែតម្រូវ Gut Microbiota ។ សារធាតុចិញ្ចឹម, 14(5), 1008។ doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007) ។ ការបន្ថយឥទ្ធិពលលើការឆ្លើយតប glycemic ក្រោយប្រៃនៃ nopales ត្រូវបានបន្ថែមទៅអាហារពេលព្រឹកម៉ិកស៊ិក។ ការថែទាំជំងឺទឹកនោមផ្អែម, 30(5), 1264–1265។ doi.org/10.2337/dc06-2506
វិទ្យាស្ថានវេជ្ជសាស្ត្រ (សហរដ្ឋអាមេរិក) ។ គណៈកម្មាធិការស្តីពីការអនុវត្តគោលការណ៍ណែនាំស្តីពីរបបអាហារ។, Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US)។ (១៩៩១)។ ការកែលម្អរបបអាហារ និងសុខភាពរបស់អាមេរិក៖ ពីអនុសាសន៍ដល់សកម្មភាព៖ របាយការណ៍របស់គណៈកម្មាធិការស្តីពីការអនុវត្តការណែនាំអំពីរបបអាហារ ក្រុមប្រឹក្សាចំណីអាហារ និងអាហារូបត្ថម្ភ វិទ្យាស្ថានវេជ្ជសាស្ត្រ។ សារព័ត៌មានបណ្ឌិតសភាជាតិ។ books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
ការចាក់ម្ជុលវិទ្យាសាស្ត្រអាចត្រូវបានប្រើសម្រាប់ការធូរស្រាលនៃលក្ខខណ្ឌផ្សេងៗ។ ការសិក្សាបានបង្ហាញថាការចាក់ម្ជុលវិទ្យាសាស្ត្រអាចកាត់បន្ថយការរលាក និងសកម្មភាពជំងឺចំពោះបុគ្គលដែលមាន IBD ដូចជាជំងឺ UC និងជំងឺ Crohn ជាដើម។ វាអាចជួយជាមួយ: (Gengqing Song et al., 2019)
រោគសញ្ញាឈឺចាប់
អតុល្យភាពមីក្រូជីវក្នុងពោះវៀន
មុខងារម៉ូទ័រពោះវៀនខូច
មុខងាររបាំងពោះវៀន
ការថប់បារម្ភ
ជំងឺធ្លាក់ទឹកចិត្ត
ការសិក្សាបានណែនាំឱ្យប្រើការចាក់ម្ជុលវិទ្យាសាស្ត្រដោយកំដៅដែលគេស្គាល់ថាជា moxibustion អាចធ្វើអោយប្រសើរឡើងនូវរោគសញ្ញា GI ជាច្រើនរួមទាំង (Crohn's and Colitis Foundation ឆ្នាំ 2019)
