What is the effect of flaxseed oil on constipation?
It has been a long time since there was growing concern about lifestyle-related diseases caused by changes in eating habits, and various media have covered how to deal with them. Meanwhile, the health benefits of flaxseed oil are attracting attention. This is because one of the effects that attracts attention as a health effect is to relieve constipation that many modern people suffer from. I will explain why flaxseed oil is effective for constipation, along with the mechanism of constipation.
In the first place, what are the main causes of constipation?
Constipation, such as stool is slowed or within the intestinal transit of waste in the large intestine remains a long period of time, is ready to defecation is not smoothly line
crack. If you have no bowel movements for 3 days, or if you have bowel movements but do not feel refreshed, you are constipated. The main causes are lack of proper diet, adequate fluids, and lack of exercise. I will explain the mechanism of constipation that many people suffer and the dietary habits that should be improved.
Mechanism of constipation
Constipation includes "acute constipation" and "chronic constipation".
Acute constipation is a temporary slowing of the peristaltic movements of the large intestine. It is caused by eating too much dietary fiber, which is a component of stool, or by not getting enough water and stool becoming deficient in water.
It also occurs when mental stress is caused by temporary changes in the environment. Many people tend to have constipation when traveling, but this is acute constipation due to changes in the environment, and when you return to Japan and return to your daily life, the constipation will disappear.
Chronic constipation becomes a state of constipation on a daily basis due to muscle weakness that makes it impossible to push out stool, disturbance of the autonomic nerves that causes imbalance between dilation and contraction of the intestines, and endurance of constipation.
Elderly people and women who give birth frequently have weakened muscle strength and peristaltic movements of the large intestine, so they are prone to constipation. You may. If you continue to have constipation, you may feel hungry, the growth of bad bacteria in your intestines may cause gas to be generated, abdominal pain, nausea, or skin effects or insomnia. Leaving constipation can be dangerous, as it can increase cholesterol in the body and eventually cause arteriosclerosis.
Improvement of eating habits is effective for relieving constipation
Imagine that constipation causes substances that stay in the large intestine to rot and pollute the blood, and these toxins get on the blood and flow to other organs and skin.
Constipation that can cause trouble throughout the body. Moderate exercise and stress measures are effective for relieving constipation. There are laxatives, but if possible, leave them as an emergency measure.
Also, what I really want to do to relieve constipation is to improve my eating habits.
1. Is the timing of your life in place?
Having time to eat three meals in the morning, day and night affects the functioning of internal organs. Eat at the same time as possible to keep your body and internal organs in rhythm. Other ideas include getting into the habit of drinking a glass of water every morning, and having an abdominal massage with time to go to the bathroom at a fixed time in the morning.
2. Do you have dietary fiber?
It is dietary fiber that activates the peristaltic movement of the intestines and promotes defecation. Foods high in water-soluble dietary fiber include seaweeds, vegetables, fruits and konjac, and foods high in insoluble dietary fiber include beans, vegetables and mushrooms. Frequent use of ready-to-eat foods and fast foods because of their convenience will result in a lack of fiber. On the contrary, it is certain that the traditional Japanese menu is good for you.
3. Is the intestinal environment in place?
Eat bifidobacteria with yogurt or lactic acid drinks to improve the intestinal environment. Oligosaccharides contained in onions, garlic, bananas, etc. work to increase bifidobacteria in the body. Fermented foods such as natto, miso, and bran pickles are also recommended.
These constipation-friendly foods are important for a balanced diet. Continuing a well-balanced diet can be expected to have many health benefits as well as relieve constipation.
Is flaxseed oil effective for constipation?
Flaxseed oil is thought to have the effect of improving the intestinal environment and relieving constipation. Here, let's also explain the relationship between omega 3, which is a nutritional component contained in flaxseed oil and a major feature, and the intestinal environment.
Omega 3 which is an ingredient contained in flaxseed oil
Approximately 60% of the nutritional component of flaxseed oil is a-linolenic acid, which increases good cholesterol in the blood, prevents blood clots from forming, lowers blood pressure, suppresses allergens, etc. It works well.
From this, it is said that flaxseed oil has a great health effect. Since a-linolenic acid is also characterized by being easily oxidized, it is important to avoid deterioration of the oil and eat it raw without applying heat. In addition, you can expect the maximum effect by observing the intake of 1 teaspoon (about 4 g) a day.
Omega 3 regulates the intestinal environment
It turns out that omega 3 is a fatty acid that you want to eat to lead a healthy life. Introducing the relationship between omega 3 and the intestinal environment. Have you ever heard of the term intestinal flora? About 1,000 species and 1,000 trillion various bacteria inhabit the intestines. These are balanced and keep the intestinal environment in good condition, but when you look into the intestines, they look like flower fields (flora), so they are called intestinal flora.
Bacteria in the intestines include good bacteria that work well for the body, bad bacteria that work badly, and opportunistic bacteria that do not belong to either and are on the side of the dominant one at that time. It is said that imbalance causes constipation and diarrhea, and is related to lifestyle-related diseases and aging.
Omega 3 balances the intestinal flora and avoids these risks.
Reference: Relationship between flaxseed oil and illness
Flaxseed oil omega 3 is easy to consume
The flax seeds that make flaxseed oil are brown and shaped like sesame seeds. The seeds are edible and have already been recognized by the French Emperor Charles Mani as having good health value in 800 AD. It even stipulates that "French subjects should eat flax". Since then, flax has been cultivated in the United States and Canada, and at the same time flax seeds have been used as food and herbs.
Such flaxseed oil contains fatty acids called omega-3 fatty acids, which are said to be effective for constipation. Omega 3 is an unsaturated fatty acid that humans cannot make. Therefore, it must be taken from food.
Since the chances of eating that food are decreasing in modern Western-style eating habits, you cannot eat it enough unless you are aware of it again. Foods high in omega 3 include tuna, salmon, mackerel, sardines and other fatty fish, and walnuts. It is important to be aware of these when eating. However, in today's life where you can easily buy fast food and frozen food, you may find it a little troublesome to bake and eat fish. So there is a more casual way to take omega 3. That is eating flaxseed oil.
Various effects of flaxseed oil
Activation of brain cells, improvement of blood flow, prevention of metabolic syndrome, prevention of osteoporosis, improvement of immunity, beauty / skin-beautifying effect
These are greatly affected by the omega-3 a-linolenic acid contained in flaxseed oil. In addition to relieving constipation, it is an attractive oil because it has so many flaxseed oil effects, and flaxseed oil is probably trying to take root in the market.
Reference: What is omega 3 fatty acid? -Effects and intake method-
Our intestines are tired from stress and Western diets. Although many people suffer from constipation, there are cases where they are left alone. However, it should be recognized that constipation is a serious condition that can also cause colorectal cancer. What kind of meal you eat each day has a great influence on whether you can live a healthy and lively life. Flaxseed oil is a plant-derived oil that can be used with peace of mind, and its appeal is that it is easy to use. Incorporating flaxseed oil into your life to improve your intestinal environment is well worth it.
Reference: Can flaxseed oil seeds themselves be eaten? Flaxseed food culture