For white-collar workers who go to work, there is often not enough time to exercise. They don't want to move after work, and they won't and shouldn't take the initiative to try drugs or food that may endanger their health.
Here are some simple and effective methods from the aspects of exercise, diet, drugs and side effects.
First, exercise method 1. Leg exercise method One hour after dinner, you can choose a relatively flat place to lie down, your legs should be gently lifted, and your calves must keep a 90-degree angle with your thighs. Keep your legs open and then close again. This group of actions can be done 1 time a day, preferably 20 times each time. It can help digestion and effectively promote gastrointestinal peristalsis.
2. The left and right legs are alternately flexed and stretched by pushing the wheel. When doing this action, you can feel like riding a bike. If your body is too stiff when you do this action, the range of leg movement is not easy to be too large. If your flexibility is ok, you can move a little more to make yourself feel a little sweaty. Keeping this posture for about 40s can relieve constipation.
3. Support method The support method is not to support the legs and hands at the same time. The specific practice is as follows. First, put your hands and knees on the ground, and keep your neck and back in a straight line. Then the hand with one hand and the foot with one foot on the opposite side are gradually lifted and straightened into a straight line for several seconds; Use the other pair of hands and feet to support it. Stop when you feel a little sweaty.
Secondly, besides improving constipation through exercise, diet can also relieve constipation in the following two ways.
1. There are many kinds of coarse grains. The reason why eating coarse grains can help people improve constipation is because in modern life, people eat more delicate food in their daily lives, which is not conducive to the formation of feces after digestion. Coarse grains can effectively solve this problem.
2. Supplementing dietary fiber Dietary fiber is called? Seventh nutrient? It is the power source of human intestinal peristalsis. Supplementing dietary fiber and promoting intestinal peristalsis is an effective method to solve constipation.
For example, malt contains dietary fiber, digestive enzymes and rich B vitamins, which can promote the secretion of gastric acid and pepsin, help digestion and increase intestinal peristalsis.
3. Talking about vegetables and fruits:
You can choose fruits containing pectin, such as apples, bananas, kiwis, hawthorn, pitaya and so on. For patients with frequent constipation, apples, bananas, kiwis and pitaya can be the first choice. Hawthorn can't eat too much, because it affects gastric acid secretion.
In terms of vegetables, not all vegetables containing cellulose are suitable for constipation patients. Some vegetable fibers are too thick to digest, but they can irritate the digestive tract and cause abdominal discomfort or diarrhea. This kind of diarrhea is not active excretion, but passive and stressful excretion, which is not good for digestive tract health.
Vegetables rich in high-quality dietary fiber are: onion, okra, broccoli, spinach, lettuce, mushrooms and so on. Auricularia auricula can also be included.
Third, medication.
If you are really uncomfortable or constipated for a long time, you can choose medication. But definitely not? For a while? The important thing is to restore your physical defecation.
1, cellulose and other volumetric laxatives. The purpose of these drugs is to increase intestinal osmotic pressure and enhance catharsis. The disadvantage is that it takes effect slowly, and poor dose control will cause abdominal distension and abdominal pain. Also remind everyone that drinking more water after taking this medicine can improve the curative effect.
2, senna leaves, rhubarb, Maren pills, castor oil and other plant laxatives, such drugs are irritating, and it is this intestinal stimulation that promotes peristalsis. Disadvantages can not be used for a long time, which will lead to dependence and even damage the intestinal nervous system, further aggravating constipation.
3, lactulose, mannitol, polyethylene glycol and other osmotic laxatives, the purpose is also to improve intestinal osmotic pressure, soften feces, used to treat mild and moderate constipation with good results. Relatively speaking, this kind of laxative has low side effects, and may have flatulence and other side effects, but polyethylene glycol is more suitable for constipation patients complicated with hypertension, heart disease and renal insufficiency.
4, paraffin oil and other lubricating laxatives, the main function is lubrication, without any? Active? People who are old and weak and bedridden for a long time should use this kind of medicine with caution, which is more suitable for patients with hard stool. The disadvantage is that it interferes with the absorption of fat-soluble vitamins.
5, mosapride and other intestinal motility drugs, these drugs are very? Active? Yes, it directly acts on the smooth muscle of intestinal wall and promotes intestinal peristalsis. It is often used for the treatment of functional dyspepsia. The side effects of patients include headache, diarrhea, abdominal pain and palpitation.
6, probiotics and other microecological agents, the main role is to adjust the PH value of the intestine, regulate the normal peristalsis of the intestine, and promote the excretion of food residues at the same time, with the least side effects, but the effect of treating constipation is also the weakest, which is more suitable for infants.
Doctor of medicine, doctor of life science, licensed pharmacist, senior nutritionist, protect life and health, reject fake health, and care for a healthy you by yourself!