Chronic constipation increases the risk of hemorrhoids and may also weaken the immune system. Traditional Chinese medicine (TCM) offers natural remedies, like acupressure, which can help prevent and relieve constipation.

Groups Prone to Constipation and How to Address It

Constipation can affect people of all ages, but certain lifestyle and dietary habits make some groups more susceptible. Understanding the root causes can help in choosing the right natural remedies to promote regular bowel movements.

Older People with a Sedentary Lifestyle

One 70-year-old patient struggled with chronic constipation, spending most of his time sitting or lying down at home with little physical activity. After meals, he frequently experienced bloating, and his stools were hard, pellet-like, and resembled sheep droppings—common signs of constipation.

This type of constipation is primarily due to a qi and blood deficiency. In TCM, qi refers to the body’s vital energy, which circulates through the meridians or energy pathways that connect different organs and systems, supporting blood flow and overall vitality. Acupuncture and acupressure on specific points—known as acupoints—can help regulate qi and blood circulation, thereby alleviating various health conditions.

The Kongzui acupoint, located on the inner forearm, is known to promote bowel movements and has been used since ancient times to treat hemorrhoids. Clinical practice has shown that massaging or applying acupuncture to this acupoint is highly effective in relieving both constipation and hemorrhoids.

To locate the Kongzui acupoint, divide the area between the wrist and elbow into 12 equal parts; the point is located at the fifth segment down from the elbow, on the thumb side of the forearm. Pressing it should produce slight soreness.

Massaging the Kongzui acupoint for 30 seconds can stimulate intestinal movement and relax the sphincter muscles, aiding in bowel movements.

A 2023 study published in European Geriatric Medicine conducted a randomized, double-blind clinical trial on older adults with an average age of 71. The study found that acupressure significantly improved constipation symptoms and overall quality of life while also reducing the need for laxatives. The researchers highlighted that acupressure may be a viable alternative therapy for older adults suffering from constipation.

People Who Frequently Eat Raw and Cold Foods

Many people eat raw vegetable salads as part of a weight-loss regimen, while others frequently indulge in cold foods such as ice cream and iced drinks. However, these habits can weaken the digestive system, resulting in constipation. In women, they may also lead to reproductive issues, including infertility.

In TCM, the spleen is not just an anatomical organ but an energy system responsible for regulating the pancreas and digestive tract. In addition to its role in immunity, the spleen is also essential for proper digestion.

According to the TCM classic “Treatise on the Spleen and Stomach (Pi Wei Lun),” damage to the spleen and stomach can lead to numerous health issues, including indigestion, colorectal cancer, and gynecological disorders. When the spleen and stomach are weakened, the body struggles to digest and absorb nutrients properly, leading to bloating after meals, chronic constipation, general weakness, and increased susceptibility to illness.

To nourish the spleen and stomach, it is recommended to eat cooked vegetables with healthy fats, such as stir-fried vegetables or lightly boiled greens with extra virgin olive oil or high-quality lard.

People Who Enjoy Heavily Seasoned Foods

Work-related and other life stress combined with poor dietary habits such as eating heavily seasoned and fried foods and irregular mealtimes can disrupt digestion and cause constipation.

Effective Strategies for Relieving Constipation

While occasional constipation is common, chronic cases can significantly impact daily life. Fortunately, simple dietary changes, targeted exercises, and natural remedies can help restore healthy digestion and promote regular bowel movements.

Adjust Dietary Habits

For those who enjoy heavily seasoned foods, consider switching to less seasoned meals for two days each week to give your digestive system a break. For example, opt for foods like white rice or whole grain rice with braised chicken or fish paired with non-GMO tofu and two types of vegetables, which can help promote regular bowel movements. Additionally, choose steamed, boiled, or braised over fried foods.

Certain nutrient-dense foods can help stabilize mood and reduce irritability. Foods rich in tryptophan, such as white rice, brown rice, salmon, mackerel, tofu, and milk, can enhance mood while also improving sleep quality. This, in turn, helps promote relaxation and smoother bowel movements.

Incorporate High-Fiber Fruits

Among fruits, kiwifruit and dragon fruit are particularly effective in relieving constipation. Kiwifruit contains actinidin, a proteolytic enzyme that aids in protein digestion. It is also rich in dietary fiber, which supports digestion and promotes smooth bowel movements.

Compared to gold kiwifruit, green kiwifruit has a higher fiber content, making it more effective for relieving constipation. Additionally, a systematic review indicated that while both varieties contain similar amounts of actinidin, the proteolytic activity of actinidin in green kiwifruit is eight times higher than in gold kiwifruit, further enhancing its digestive benefits.

A 2023 randomized controlled trial published in The American Journal of Gastroenterology found that eating two green kiwifruits per day improved bowel movements and also alleviated indigestion and abdominal pain, contributing to overall digestive comfort.

For those allergic to kiwifruit, dragon fruit is a great alternative, as it is also high in dietary fiber. Eating half a dragon fruit per day can effectively relieve constipation in most people, while those with diabetes should limit their intake to a quarter of a fruit per day.

Kiwifruit and dragon fruit are excellent sources of vitamin C, which supports stress resilience, stabilizes mood, and promotes relaxation.

Practice the Waist-Twisting Exercise

For those who spend long hours sitting, this simple exercise can help stimulate digestion. It is best done in the morning or whenever you feel tired at work.

Instructions:

1. Stand with feet shoulder-width apart. Keep your knees slightly bent and cross your arms over your chest.


2. Slowly twist your upper body to one side, as if wringing out a towel.


3. Return to the center and repeat on the other side. Avoid twisting too quickly to prevent straining your lower back.

Key Points:

• Perform the movement smoothly and in a controlled manner


• Modify the exercise by doing it seated if you have limited mobility


• Complete 20 repetitions per session, twice a day

Breaking the Cycle of Dependence on Enemas

A reader asked: “I often do not have time to use the restroom before work, and as a result, I lose the urge to go. I end up relying on an enema bulb to stimulate bowel movements. How can I break this habit?”

The key issue is that the glycerin in commercially prepared enema bulbs can weaken intestinal function if used long-term, leading to dependency.

Try incorporating the waist-twisting exercise and consistently massaging the Kongzui acupoint, which may help restore natural bowel movements.