What is the cause of constipation after fitness? The reason for constipation after fitness is either that you don't replenish water in time, or that you exercise excessively, exercise immediately after meals, and your living habits are not good.
Did not replenish water in time
After strenuous exercise, a lot of water in the human body will be lost through sweating, which will lead to dehydration. Therefore, many people are in different water shortage States after fitness and need to replenish water actively. If you don't replenish water in time or don't replenish enough water after sweating, you will be in a state of water shortage for a long time, and the intestinal fluid is insufficient to lubricate the intestine, which will cause constipation.
Excessive exercise
Long-term strenuous exercise makes the body tired and uncomfortable, which in turn affects the body organs, gastrointestinal function and constipation.
Exercise immediately after eating.
Just after dinner, I went to exercise. Because of exercise, the blood supply to muscles increases, while the blood flow to digestive organs decreases, which weakens the peristalsis of the stomach, thus affecting the digestion of food and constipation after exercise.
Bad living habits
Many people's constipation after fitness is actually caused by bad living habits, such as long-term dieting, paying attention to fine food, eating too much spicy food, insufficient intake of vitamins and cellulose, long-term mental stress, lack of sleep and so on.
Suffer from digestive system diseases
Gastrointestinal peristalsis and digestive system diseases caused by various reasons, such as gastritis, peptic ulcer and other stomach diseases; Diseases such as hepatobiliary and pancreatic diseases may also lead to constipation after fitness.
How to solve fitness constipation 1, and eat foods with high cellulose in moderation.
Fiber is not easily absorbed in the intestine, and the food residue left after absorption becomes stool. Therefore, to form adequate stool, we should eat more fiber-rich foods, such as vegetables and fruits.
Some people eat a lot every day, but defecation is still a secret knot. For the sake of food, they may eat too carefully. Too fine food, after absorbing water and nutrition, leaves less dregs, which is not conducive to the formation of stool, and is often one of the causes of constipation.
2. Pay attention to drinking skills
Pay attention to drink plenty of water every day, but master the skills of drinking water, otherwise even drinking water may not have any effect. For example, drink water at a fixed time every day, take a big mouth, but don't overeat, so that the water can reach the colon as soon as possible, instead of being absorbed into the blood by the intestine. In this way, the feces can be softened and easily excreted.
3. Choosing the right probiotics is very important.
Some lactic acid bacteria and probiotics, such as Bifidobacterium, have a good effect on improving constipation. However, whether drinking can really achieve the purpose of promoting intestinal health is also closely related to the survival number of probiotics and whether to insist on drinking. It is suggested to choose plain yogurt instead of fancy and flavor yogurt, and the fermentation strains are Lactobacillus acidophilus and Bifidobacterium B.
4. Add coarse grains such as brown rice and whole wheat to the rice.
Whole grains are rich in dietary fiber. This water-insoluble fiber itself has the function of digestive tract movement and cannot be decomposed by digestive enzymes. It will play the role of broom in the intestine, increase the volume of feces, and scrape off feces at the twists and turns of the large intestine.
5. Drink honey water to help defecate
Honey is rich in fructose, and fructose itself has a good laxative effect. Zheng, a nutritionist at Beijing Medical University, said that it is effective to take 50 grams of fructose every day. In addition, if you drink enough water, your body needs 1 000cc of water a day, so you can make it soft and not dry. This formula is made of 50 ml of honey and 950 ml of water.
6, * * belly
Basically, the abdomen is effective and can promote the movement of the intestine, but it is not good to press it casually. The nutritionist said that we should draw a circle clockwise along the direction of intestinal peristalsis, and strengthen the three points of the lower left corner, the upper right corner and the lower left corner of the navel, because these three places are the bending positions of the large intestine, and press 10 every day before going to bed to help the intestinal movement.
7. Relax.
When you are frightened or nervous, your mouth will be thirsty and your heart will beat faster. Your intestines will also stop crawling. It's a fight-or-flight mechanism, Dr. Lauder said. If you feel the pressure of constipation, try to relax yourself or listen to some light-hearted music.