1, squatting and walking
Wake up in the morning, lie flat, naturally separate your legs, and take a few deep breaths. Drink some water after getting up, then squat down, walk back and forth indoors for a few laps to massage your abdomen, and take a deep breath, which will make you feel the urge to go to the toilet soon.
2. Hip joint movement
Sit on the ground with your legs straight, your feet together, grab your feet with both hands and try to keep your body close to the ground. Then let go of your feet, inhale, contract your anus, and then slowly relax. Repeat 10 times. In this process, the abdomen is squeezed, coupled with the contraction of the anus, which can form a defecation reflex.
3, prone leg lifts
When lying prone, gently lift your chin and take a deep breath, lift one leg and keep the other leg level. Hold this position for a few seconds, then exhale and lower your legs. Do it again with the other leg. This kind of exercise can promote the blood circulation of sciatic nerve, which is of great help to abdominal distension, indigestion and constipation.
4, skipping rope to promote defecation
The probability of constipation in women is higher than that in men. First of all, because women eat less, there is less refined food, and the intestinal peristalsis is slow. Secondly, women exercise less, and regular exercise can make the intestines crawl better.
The best way to prevent constipation is to skip rope and vibrate internal organs. Bouncing can stimulate bones and muscles, promote blood circulation and strengthen the immune function of lymphatic system, which is very important for relieving constipation.
5. Walk more to promote defecation.
When people with constipation walk, they can increase the rotation of waist and hip as much as possible. Walking like a model can play the role of abdominal massage, strengthen the peristalsis of internal organs, especially the stomach, promote the absorption of nutrients and the discharge of waste, and have a particularly obvious effect on constipation caused by gastrointestinal dysfunction and indigestion.
6. Causes of constipation
1, the appetite is too small
When people's food intake is low to a certain extent, it will not only make their stomachs hungry, but also make their intestines shrivel. Without enough food residues to stimulate intestinal peristalsis, they will naturally lose their normal excretion function. Long-term dieting can easily lead to intestinal dysfunction, which is difficult to recover.
Solution: increase the food intake to 70% full, the food intake must be enough, and the nutrients cannot be lacking. Eat more fiber-rich vegetables and fruits.
2. Too little fiber
The staple food does not eat coarse grains, or it is only pseudo coarse grains dominated by white flour, and there are not enough vegetables and high-fiber beans and potatoes, which leads to insufficient fiber in the diet and serious shortage of large intestine peristalsis, which will lead to constipation and greatly increase the risk of intestinal cancer.
Solution: replace some staple foods with coarse grains, bean porridge and potatoes, and eat more foods rich in dietary fiber such as oats, sweet potatoes, red beans, lotus seeds, lilies and lotus roots.
3, the body is dry
If the weather is dry and the air humidity is low, people may sweat, and at the same time, lack of drinking water may cause dry stools.
Solution: Eat less spicy food and more vegetables and fruits, as well as foods rich in soluble dietary fiber such as fungus, tremella, kelp and oat bran; Eat more foods rich in trace elements, such as almonds, pine nuts, melon seeds and flaxseed. And some carrots and dark green leafy vegetables rich in provitamin A (necessary for intestinal mucosal repair) are helpful to improve constipation.
4, lack of sleep
Lack of sleep, overwork, emotional anxiety, etc. Long-term excitement of sympathetic nerve inhibits the peristalsis of gastrointestinal tract and easily causes constipation.
Solution: Go to bed early and get up early, and work and rest regularly. Often take a deep breath to relax, increase leisure activities, do various fitness exercises, and improve your mood.
5. Poor physical fitness
Many people feel weak when defecating, which is because of poor constitution. Most of these people have soft bodies, few muscles, weak digestion and absorption ability, low visceral function and insufficient intestinal peristalsis.
Solution: Strengthen nutrition and increase exercise. Moderate exercise can greatly improve physical fitness, promote blood circulation, and thus improve intestinal peristalsis;
At the same time, eat more foods to improve digestion and absorption, and supplement vitamins and trace elements, so that visceral muscles can be restored and excretion will naturally be smooth.
6. Pathological factors
Some people's constipation and diarrhea appear alternately or even at the same time; It is always unbearable abdominal pain or bleeding when defecating, which is a pathological factor and needs timely medical treatment.