揉肚子促进肠蠕动

Knead the stomach to promote the peristalsis of the intestine

每天早中晚揉腹，坚持一周就可见效。揉肚子主要是按摩人体肚脐周围和肚子上的五个穴位，促进胃肠平滑肌的收缩，使腹内蠕动加强。按摩时，可以将左手按在腹部，手心对着肚脐，右手叠放在左手上，先顺时针方向揉腹，再逆时针方向。

If you rub your stomach in the morning and evening, you will be effective after a week. Kneading the stomach is mainly to massage the five points on the belly and stomach of the human navel, promoting the contraction of the gastrointestinal smooth muscle, and strengthening the abdominal peristalsis. When massaging, you can place your left hand on your abdomen, palm on your navel and your right hand on your left hand, then rub your abdomen in a clockwise direction, and then counterclockwise.

做菜放点橄榄油

Cook a little olive oil

很多老人是高血糖、高血脂、高血压人群，日常饮食都比较清淡，实际上这也是导致便秘的一个重要原因，橄榄油既能直接润肠，其分解产物还可刺激肠蠕动，因此能有效改善便秘症状，建议老人们饮食中加入橄榄油，或者在凉拌菜或者面条中加几滴香油，都能起到缓解便秘的效果。

Many elderly people are high blood sugar, high blood fat, high blood pressure people, daily diet is relatively light, in fact, this is also an important cause of constipation, olive oil can be directly moistening the intestines, its decomposition products can stimulate intestinal peristalsis, so it can effectively improve the symptoms of constipation, suggest that old people eat olive oil, or in the diet. A few drops of sesame oil in salad or noodles can relieve constipation.

每周两次紫菜汤

Two times a week of Porphyra soup

老人便秘宜润不宜泻，紫菜就是冬季润肠最好的食物。和其他食材相比，它富含异常柔软的粗纤维，每 100克干品含粗纤维4.8克，是人体肠道中尽职的“清道夫”，可及时清除肠道内的黏液、积气和腐败物，十分利于缓解便秘。

Elderly constipation should be moisten, not seaweed, and Porphyra is the best food for moistening intestines in winter. Compared with other ingredients, it is rich in abnormally soft crude fiber. It contains 4.8 grams of crude fiber for every 100 grams of dry products. It is the "scavenger" in the human intestinal tract. It can clear the mucus, gas accumulation and corruption in the intestine in time, which is very helpful to relieve constipation.

此外，老人要注意，不要依赖泻药来缓解便秘。泻药使食物通过肠道过快，减低了肠道对食物的消化和吸收，容易致使多种营养素流失。长期用泻药，还可使肠肌松弛变形，菌群失调，不但不能缓解便秘，反而有可能导致症状更加严重。

In addition, the elderly should be careful not to rely on laxatives to relieve constipation. Laxatives cause food to pass through the intestine too fast, reducing the intestinal digestion and absorption of food, and easily lead to the loss of nutrients. In the long term, laxatives can also cause intestinal muscle relaxation and deformation, which can not only relieve constipation, but also lead to more severe symptoms.