In autumn, the climate is dry, and many people experience symptoms of hard stools and difficulty in bowel movements.Each time they go to the bathroom, it requires a lot of effort. They turn red, their legs go numb, and only a little air is expelled. With more effort, they may even suffer from anal fissures, pain, or bleeding, accompanied by a burning sensation, which is very distressing.This is the rhythm of constipation.Are you really constipated?The main manifestations of constipation arereduced bowel movements and difficult bowel movements.
- Generally, bowel movements occur less than 3 times a week;
- Each bowel movement can take more than half an hour;
- Stools are hard and pellet-like, and the quantity is very small, making them difficult to pass;
- Often accompanied by symptoms such as abdominal bloating, poor appetite, and fatigue.
[Note: If there is lower abdominal pain, fever, vomiting, or blood in the stool, seek medical attention promptly.]
Many people think, “Isn’t it just constipation? It’s not a serious illness,” and thus neglect it. This clearly shows a lack of understanding of the seriousness of constipation.
The human body is a whole; if one part has a problem, it will inevitably affect other parts.
Constipation not only affects normal life but, over time, may lead to rectal and anal diseases such as hemorrhoids, anal fissures, and rectal prolapse, and can even trigger cardiovascular diseases, especially in the elderly, where high blood pressure can easily lead to strokes and myocardial infarctions.
How to prevent and relieve constipation?
To deal with constipation, many people resort to laxatives or use enemas daily. Laxatives soften the stool but also take away moisture from the intestines. Long-term use can damage the intestinal mucosa and nerves, leading to a more sluggish bowel response and more stubborn constipation.
To prevent and relieve constipation, one must identify the root cause and method.
Traditional Chinese Medicine (TCM) believes that the common cause of constipation in autumn is “intestines dry and fluids deficient”.
In autumn, the climate is dry, and the lungs prefer moisture and dislike dryness. The lungs and large intestine are interconnected; when dryness invades the lungs, it can also affect the large intestine, leading to fluid deficiency and constipation. Therefore, to improve constipation, one must nourish yin and blood, a method in TCM described as “increasing fluids and facilitating movement”.
For example, the human intestines are like a river, and fluids are like river water, while stools are like boats in the river. For the boats to move normally, the river must have sufficient water.
If fluids are insufficient, it is like the river is lacking water, causing the boats to run aground, making it difficult to pass stools. At this time, adding water to the river allows the boats to float, and with a little push, they can naturally move along.
To replenish fluids, simply drinking water is not enough. Water can only temporarily moisten the surface of the intestines. Only by nourishing yin and blood can fluids be truly replenished and deeply nourish the intestines.
1Dietary Therapy: Nourishing Yin and Blood to Moisten the Intestines
All seeds and kernels have a moistening effect.——《医林纂要》
The best food for nourishing yin and blood is seed kernels, such as walnuts, almonds, pine nuts, sesame seeds, hemp seeds, and radish seeds.Seed kernels are the essence of plants, have an oily and moistening nature, can nourish yin and blood, moisten the intestines, and some can also tonify the kidneys.There are two classic ancient formulas using seed kernels to nourish yin and blood, specifically addressing constipation caused by autumn dryness.Five Kernel Pill — Nourishes Yin, Moistens the Intestines, Regulates Qi and Facilitates Bowel Movements
The Five Kernel Pill, from the Yuan dynasty compilation by Wei Yilin, is a family recipe passed down through five generations. It is used to nourish yin, generate fluids, moisten dryness, and lubricate the intestines, specifically treating fluid deficiency and dry intestines leading to constipation.
All five types of seed kernels are rich in oils, which help lubricate the intestines.
- Peach kernel: has effects of invigorating blood circulation, removing stasis, and lubricating the intestines.
- Apricot kernel: can treat cough, asthma, and abdominal distension.
- Biota seed: can nourish the heart, calm the mind, lubricate the intestines, and stop sweating.
- Pine nut: can dispel wind-dampness, moisten the five organs, and treat dryness and constipation.
- Yuanli seed: lubricates dryness, facilitates bowel movements, and reduces water retention.
With water, the boats can move, but they also need a little push.
What should be added? Dried tangerine peel.
Dried tangerine peel regulates qi, allowing our intestines to move and descend, acting as an engine to help the boats (stools) slide out and be expelled from the body. Besides regulating qi, dried tangerine peel can also strengthen the spleen and dry dampness. While facilitating the process, it takes care of both the spleen and stomach, as well as the lungs.There is a modified version of the Five Kernel Pill, which slightly adjusts the ingredients of the ancient formula, replacing the slightly toxic peach kernel with hemp seed and the bitter biota seed with walnut kernel, making the effects milder and suitable for long-term use.Hemp seed can lubricate the intestines and facilitate bowel movements, while walnut kernel can nourish the kidneys and warm the lungs while also lubricating the intestines.Additionally, honey is used to harmonize the ingredients, enhancing the moistening properties and improving the taste.
For the modified Five Kernel Pill, click the image above for details↑
The seed kernels are crunchy, with a fragrant and soft texture. When eaten, the unique aroma of the seed kernels comes through, leaving a long-lasting aftertaste.
It is suitable for elderly individuals with weak constitutions and constipation, postpartum constipation, habitual constipation, and children with yin deficiency constipation.
[Note] This formula is very moistening; those with loose stools should use it cautiously.
Apricot Kernel Decoction — Nourishes Both Lungs and Kidneys, Deeply Nourishing
“Apricot Kernel Decoction” is a famous formula selected from the Song dynasty’s “Yang Family Collection of Formulas”.
The ancient formula of Apricot Kernel Decoction consists of two medicinal foods, apricot kernel and walnut. It can nourish the lungs and alleviate cough due to autumn dryness; it can also lubricate and facilitate bowel movements, alleviating and regulating constipation and abdominal bloating.
Apricot oil is a type of oil that can restore moisture to the pores and lung orifices. In ancient medical texts, apricot kernel is noted as a good medicine for longevity.
South apricot kernel (generally refers to sweet apricot kernel) is sweet and neutral in nature. Its effects are similar to bitter apricot kernel, but its medicinal power is milder and leans towards nourishing the lungs, used for deficiency cough and fluid deficiency constipation.
It has a fresh seed kernel aroma, is rich in oils, and has a moistening texture. It is non-toxic and can be consumed long-term. Compared to north apricot kernel, it is more suitable for dietary therapy.
Walnut kernel has excellent nourishing properties. It can not only moisten the intestines but also tonify the kidneys and warm the lungs.
When the kidney qi is sufficient, it can govern urination and defecation. If kidney qi is deficient (as in elderly individuals with kidney failure), it can lead to qi deficiency constipation — even if the stool is not hard, there is no strength to expel it.
For this symptom, walnut kernel plays a role.
Firstly, it is rich in oils, which can lubricate the intestines; on the other hand, it is sweet and warm in nature, entering the kidney, lung, and large intestine meridians, thus tonifying the kidneys while also nourishing the lungs.
The kidneys govern urination and defecation; when kidney energy is sufficient, the urge to defecate will also be strengthened. The lungs and large intestine are interconnected; when lung qi is smooth, intestinal function will also improve, and the difficulty in bowel movements will naturally be resolved.
Crush the apricot kernels and walnuts into powder to release as much oil as possible. When drinking, you can feel the lubricating oil sliding down your throat into your stomach.
The lubricating power of this mixture not only moistens the lungs but also lubricates the large intestine. This deep nourishing effect makes the large intestine very elastic, especially suitable for constipation caused by yin deficiency and kidney deficiency, or insufficient righteous qi.
Moisturizing Apricot Kernel Decoction, click the image above for details↑
[Note] Those with yin deficiency and excess heat, or chronic diarrhea should use cautiously; infants under one year old should also use cautiously.
In addition to seed kernels being suitable for facilitating bowel movements, lotus root is also a delicious food that moistens the intestines and is in season. Nature is truly amazing; even in dry weather, foods that nourish yin and moisten dryness can grow.
Lotus Root Powder — Nourishes Qi and Blood, Nourishes Yin and Moistens Dryness
If there is yin deficiency and liver excess, internal heat and blood deficiency, and various bleeding conditions, drinking concentrated lotus root soup daily will heal itself over time without taking other medicines.——《随息居饮食谱》
As the saying goes: “Women should not be without lotus root for three days.” Lotus root can clear heat, and is also very good at nourishing yin, generating blood, stopping bleeding, and resolving stasis.
Regularly eating cooked lotus root can nourish both qi and blood, making it one of the best ingredients for those with blood deficiency and yin deficiency. It is especially suitable for women with blood deficiency and stasis, who have spots on their faces, pale complexion, and menstrual issues.
Modern medicine has proven that lotus root is very low in calories and is rich in dietary fiber, which can improve the intestinal environment, assist intestinal peristalsis, and promote bowel movements.
Constipation caused by blood dryness, yin deficiency, and blood stasis can be effectively treated with just lotus root. Yin cannot be generated suddenly; nourishing yin and moistening dryness requires long-term consumption.
Lotus root can be made into lotus root powder, suitable for healthy meal replacements.
The prepared lotus root powder soup is crystal clear, with a light reddish-brown color. It has a delicate texture, is smooth and viscous, and emits a faint lotus aroma, which can be flavored with osmanthus and goji berries.
Nourishing Yin and Blood Lotus Root Powder Soup, click the image above for details↑
Especially suitable for chronic constipation, dry skin, blood deficiency, and anemia.
[Note]Women should use cautiously during their menstrual period.
Hawthorn Tea — Dissolves Accumulation, Nourishes the Stomach and Intestines
People with constipation often have some accumulation and gastrointestinal issues.
Due to busy social engagements and meals, the gastrointestinal tract often operates under excessive load, remaining in a “combat mode” for a long time. This can easily lead to symptoms such as abdominal bloating, abdominal pain, nausea, constipation, belching, indigestion, and loss of appetite.
This phenomenon of spleen and stomach damage caused by excessive eating is referred to in TCM as “accumulation of food.” Eating some hawthorn can help relieve greasiness and aid digestion.
Hawthorn is sour, sweet, and slightly warm, entering the spleen, stomach, and liver meridians, with the effects of digesting food, resolving accumulation, and promoting qi circulation. Tea made from hawthorn and other ingredients is a good remedy for digesting food and resolving accumulation.
- Hawthorn and malt digest food and resolve accumulation;
- Chrysanthemum and gardenia reduce swelling and relieve pain;
- Dried ginger warms the middle and stops vomiting;
- Winter melon promotes urination and reduces swelling;
- Radish seeds, hemp seeds, cassia seeds, and yuanli seeds lubricate the intestines and facilitate bowel movements.
The tea formula is balanced and can overall resolve accumulation, reduce swelling, relieve pain, and warm the stomach.
Combined with medicinal dishes that lubricate the intestines and facilitate bowel movements, it can eliminate all accumulations in the gastrointestinal tract.
One cup after meals helps digest and nourish the stomach. Click the image above for details↑
This tea has excellent nourishing effects on both the stomach and large intestine.
[Note] Those with severe qi deficiency should use cautiously; pregnant women are not advised to consume it.
In addition to dietary therapy, some external auxiliary methods can also relieve constipation symptoms.
2Massage: Abdominal Massage and Acupressure to Prevent ConstipationMassage the abdomen for 5 minutesOur abdomen has many important meridians and acupoints converging, such as Ren, Chong, Dai Mai, and the spleen, stomach, liver, gallbladder, and kidney meridians. If the meridians are blocked, qi and blood cannot reach the organs, leading to qi stagnation. Over time, this can easily result in abdominal bloating, indigestion, and constipation. “If the abdomen is soft as cotton, no illness will bother you,” abdominal massage is also a good method to prevent and relieve constipation. Lie quietly on your back, relax your body and mind. Use your hands to massage around the navel, following the direction of intestinal peristalsis, in a clockwise direction for about 5 minutes.
Apply moderate pressure, starting lightly and gradually increasing, until you feel a slight warmth in the abdomen.
While massaging the abdomen, try to let go of any goal-oriented mindset, sincerely communicate with your body, and patiently await its responses and changes.
Press and rub the Zhigou point for 2 minutes
The Zhigou point is a special acupoint for treating constipation.
The Zhigou point belongs to the Hand Shaoyang Sanjiao Meridian; pressing and rubbing it can clear heat, regulate qi, and facilitate bowel movements.
From the midpoint of the wrist crease, measure up 4 finger widths (3 inches), in the depression between the two bones of the forearm, pressing on the area where there is pain to locate this point.
Use the tip of your thumb to press down vertically and rub; do this once a day for 2 minutes each time.
Small Lifestyle Suggestions
If you have habitual constipation, the symptoms may worsen during the dry autumn season, so daily habits should be noted.
Eat less cold and raw foods, avoid cold drinks, and minimize fried and spicy foods. Go to bed early and rise early, avoid staying up late, and ensure adequate sleep; maintaining a pleasant mood can also help improve autumn dryness and constipation.
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