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As the saying goes, "If you don't have a bowel movement, you have a lot of worries, but when you have a bowel movement, you feel relaxed." More and more people are suffering from constipation. From a medical point of view, constipation does not just mean "dry" stool, but also includes a decrease in the number of bowel movements (less than 3 times a week), or hard stools, making it difficult to pass; Or feel that the bowel movement is too strained or the bowel movement is not clean. To effectively prevent and treat constipation, try the following seven tips.
1. Regular defecation time
For most people, the easiest time to have a bowel movement is within 30 minutes after waking up in the morning. This period is an active time for the colon. The active period of the colon in a day is after getting up in the morning and after eating, and you should defecate in time during the active period of the colon.
To develop the habit of regular defecation, even if you don't have the desire to defecate, you should squat regularly. After a long time, you will have the desire to defecate regularly. The established bowel movements cannot be easily changed.
In addition, it is worth noting that the time for one defecation should not be too long, generally within 5 minutes. Prolonged defecation will cause local congestion in the anus, which is prone to hemorrhoids.
2. Follow your "will" and concentrate on defecation
Do as you want, that is, when you feel the desire to defecate, you must defecate immediately, and you cannot ignore the desire to defecate. If you often ignore the need to defecate or endure inconvenience, the feces will stay in the intestinal tract for too long and the stool will be dry, which will cause or aggravate constipation.
When you have a bowel movement, you must concentrate and have no distractions. Some people like to do other things when defecating, such as reading newspapers or books, sending text messages to chat, or even playing games, etc., but they do not know that this will promote or aggravate constipation. Because the defecation behavior is a nerve reflex process, and the above behaviors distract the attention during defecation, interfere with this reflex activity, make the intestinal peristalsis uncoordinated, prolong the defecation time, and even inhibit the desire to defecate. Over time, the stimulation of the anus and rectum to fecal matter will weaken, causing or aggravating constipation.
3. Change long-term sedentary habits
People who sit in offices for a long time and long-distance drivers have less activity due to sitting and working for a long time, and their gastrointestinal peristalsis also becomes relatively slow. In addition, due to sitting for a long time, the pelvic cavity and rectal mucosa are prone to congestion, which can easily lead to anorectal diseases such as hemorrhoids, anal impotence, anal fissure, etc. Patients suffering from anorectal diseases have a common feature: fear of defecation, fear of defecation It is often the prelude to constipation.
Moderate exercise can improve body function, help the peristalsis of the digestive tract, and promote the movement of stool, thereby enhancing the urge to defecate and the smoothness of defecation.
4. Pay attention to the adjustment of dietary structure
The food should not be too fine, let alone a partial eclipse, increase the cellulose content in the diet, such as eating more coarse grains such as brown rice, corn, millet, barley, wheat husk (rice bran) and wheat flour; vegetables (radish, celery, leek, green beans, potato and wakame, etc.), fruits (apples, dates, bananas, walnuts, pears, etc.).
Eat less strongly irritating heat-promoting foods, such as chili, curry and other condiments; avoid smoking and alcohol.
You can eat more sesame porridge, walnut kernel porridge, spinach porridge, sweet potato porridge, cypress kernel porridge, pine nut kernel porridge, etc., which can prevent and treat constipation.
To take enough water, drink 1-2 cups of boiled water or honey water on an empty stomach every morning to increase the moisture in the digestive tract. Drink a cup of yogurt about two hours before or after meals.
5. Self abdominal massage
Lie on your back, take the abdomen as the center, and use your palm to massage the abdomen in a clockwise direction with appropriate pressure. 1 time each morning and evening, about 10 minutes each time. It can promote intestinal peristalsis and keep the stool smooth.
6. It is very important to find the cause
Once constipation occurs, do not abuse laxatives. You should first find out the cause and treat it according to the cause. Abuse of laxatives can easily cause intestinal dilation and damage intestinal function, causing dependence and aggravating the condition. Correct and reasonable use of laxatives must be carried out under the guidance of a doctor.
7. Several methods of moistening the intestines and laxative
(1) Sweet potato: steam or cook sweet potato porridge for consumption.
(2) Stir-fry walnut kernels and black sesame seeds until fragrant, pound them into fine powder, add sugar and mix well, 2 to 3 spoons each time, 2 to 3 times a day.
(3) Drink water mixed with honey.
(4) Stew black fungus with water until softened before taking.
If you want to have a smooth bowel movement, you must develop good living habits. When you inadvertently sit for a long time, BP Smartwatch will remind you in time. In addition, with the health app and the exercise monitoring function that comes with the watch, it can help you better plan your diet and exercise.