1, the method of relieving constipation
1, drink 2 liters of water every day:
Insufficient water in the body can lead to constipation. If the body is short of water, it will make the stool dry and cannot be discharged smoothly. In order to prevent constipation, in addition to the moisture in fruits and vegetables, it is best to drink about 2 liters of water every day.
2, adhere to regular defecation:
When you get up every morning, you can defecate by the way and get into the habit of defecating regularly, which is very beneficial to your health. General defecation time can be within 20 minutes after breakfast.
Drink 500ml of water before defecation and walk10-15min. Go to the toilet even if you feel uncomfortable at first, and squat 10-20 minutes according to your own time. Defecation is a coordinated action of the whole body under the control of the central nervous system. Pay attention to defecation, don't read newspapers, and don't think about problems.
3, massage navel to promote defecation:
Massage the abdomen can stimulate the intestines and promote defecation. Lie on your back and massage around your navel clockwise with your index finger, middle finger and ring finger. If you feel abdominal distension, you can press Tianshu point on both sides of navel (2 inches beside navel), exhale on time, inhale when relaxing, promote gastrointestinal peristalsis and help defecation.
4. Eat more crude fiber food:
In many cases, the reason why gastrointestinal peristalsis slows down has a lot to do with lack of stimulation. Therefore, in daily life, people who are often constipated are advised to eat more foods rich in crude fiber. For example, like corn, oats and soybeans, eat more Chinese cabbage, celery, leeks and radishes. These foods have a good laxative effect. Therefore, in daily life, people who are often constipated are advised to eat more foods rich in crude fiber. Such as corn and oats.
5, add ignition hemp in the diet:
Hemp seed is commonly used in Chinese medicine to moisten the intestines and relieve constipation. It is recorded in various ancient medical books such as Compendium of Materia Medica. Modern people process hemp seed into various ingredients, such as sesame oil, hemp ecological tea, hemp paste and so on. Adding ignition hemp products to the diet can prevent constipation.
2. Bad habits that lead to constipation
Reason 1: Eating too little.
This often happens to women who go on a diet to lose weight. About half of the contents of the large intestine are fermented by microorganisms, and microorganisms rely on food residues that are not fully digested and absorbed by the human body. Once the total amount of food is low to a certain extent, the amount of food residue is also greatly reduced, which not only makes the stomach hungry, but also makes the intestines dry. If there is not enough food residue to stimulate intestinal peristalsis, it will naturally lose its normal excretion function. At the same time, long-term dieting will lead to malnutrition, lack of protein, vitamins and minerals, slow down the renewal and repair of intestinal cells, weaken exercise strength, and easily lead to intestinal dysfunction.
Solution: increase the amount of food to 80% full, and the amount must be enough. Vegetables, protein and other foods rich in dietary fiber should be more, and it is best to supplement some vitamins and minerals.
Reason two: too little fiber.
For most adults and children, too little dietary fiber in food is the most common cause of constipation. The large intestine mainly relies on fibers to absorb water to fill its volume. If dietary fiber is too little for a long time, the peristalsis of the large intestine will be seriously insufficient. Not only will the defecation speed slow down, but also beneficial bacteria will lack the "food" needed for reproduction, and the risk of intestinal cancer will greatly increase.
Solution: replace half of the white rice and steamed bread with whole grain miscellaneous grains rice, bean porridge and potatoes. High-fiber coarse cereals such as oats, buckwheat, sweet potatoes, red beans and mung beans are worth recommending. A variety of vegetables and fruits also contain a lot of fiber, such as spinach, Chinese kale, Chinese cabbage, cauliflower, bamboo shoots, various mushrooms and other vegetables are rich in dietary fiber. Among fruits, kiwifruit, pitaya, mulberry, blueberry, strawberry and other fruits with small seeds have the strongest effect on promoting large intestine movement.
Reason 3: Insufficient drinking water.
Constipation occurs when the intestine absorbs too much water. Once the body is short of water, the intestine will absorb more water to replenish body fluids, which will lead to dry stool. Eating too much dry and salty fried, smoked, roasted and roasted seeds and nuts, while gluttony for too spicy food in dry areas will also deprive the human digestive tract of water and easily cause constipation.
Solution: drink plenty of water, eat some foods rich in soluble dietary fiber, bring water into the large intestine, and keep the stool soft. For example, edible fungi, tremella, kelp, oats and other foods are rich in soluble dietary fiber. Eat less fried and pickled nuts and oilseeds such as sesame seeds, almonds, peanuts and melon seeds, which can be cooked and eaten. Meat should also be mainly stewed meat, and smoked and fried foods should not be eaten.
Reason four: irregular diet.
Eating too much will lead to food accumulation, or eating too little will often lead to hunger. If there is no food to eat, the gastrointestinal tract will also work disorder.
Solution: Eat on time and in quantity, and keep the normal defecation rhythm.
Finally, I need to remind you that if you are really constipated for a long time, you should have a physical examination first, rule out various diseases before thinking about the reasons, and improve the intestinal function by adjusting diet, exercise and living habits.