So, do you know when is the best time to defecate in a day? Why are some people prone to constipation? Next, let me introduce you.
For an adult with normal gastrointestinal function, what the human body eats from the mouth is digested and absorbed by the digestive tract, and then stool is formed in the large intestine. Generally, it is excreted through the anus in 124 hours. If it is not excreted in time, it will be stored in the S-shaped colon and rectum. The longer the time, the more water is absorbed, and the stool is easy to dry, which leads to constipation.
From the process of stool formation and excretion, we will have a good understanding that the most suitable time for defecation in a day should be early morning. When I first got up, the digestive tract wriggled faster, and the food was digested all night. The food residue had entered the large intestine, formed feces, smoothly entered the S-shaped colon, and then entered the rectum. When a sufficient amount of feces (about 300 grams) is accumulated in the abdomen of the rectal kettle, it will exert certain pressure on the rectal wall. At this time, the reflex arc is used to promote the human body to produce defecation reflex. If you just sit on the toilet according to your habits, the feces will be discharged very smoothly.
A survey shows that the better the habit of defecation in the morning, the lower the incidence of constipation. Among people with constipation, civil servants, medical workers and teachers account for the highest proportion (have you been shot? ), and the proportion of these three groups of people who have the habit of defecation in the morning or after breakfast is only 16%, 17% and 30% respectively.
Generally speaking, the best frequency of defecation is 1 time per day or 1 time per day. As I said just now, if 1 time a day 1 time, you'd better get up early to defecate. If it is 1 twice a day, it can be 1 time after meals in addition to 1 time in the morning, because intestinal peristalsis will also accelerate after meals, and stools will be easily discharged at this time. Of course, defecation before going to bed at night is also a habit of many people. However, it should be noted that when people defecate before going to bed, they must exert their strength slowly. Excessive force can cause hemorrhoids, anal fissure, varicocele and hernia.
Some people say that I have a fixed defecation time every day. Should I change my habit and get up in the morning to defecate? Actually, no! Although getting up early in the morning and defecating may be the best, the most important thing is to develop the habit of defecating regularly every day. A stable biological clock helps the body to avoid dysfunction (such as constipation and hemorrhoids) caused by irregularity.
Need to be reminded that defecation is the top priority. It is best to defecate in time when defecating, and don't hold it back, because it is fleeting, and it will feel insensitive if you hold it for a long time, otherwise it will easily lead to constipation. Finally, I need to remind you that defecation is something that needs to be absorbed and solved quickly. The best time for defecation is 3-5 minutes. Don't have distractions, and don't engage in other activities such as reading books and newspapers, and brushing WeChat Weibo. When defecating, because this will inhibit the defecation center and disperse the blood flow it needs, it will greatly prolong the defecation time and easily lead to constipation and hemorrhoids.
It is not necessary to defecate every day or at a certain time. According to everyone's stomach and physique, defecation is also different. As long as the defecation is smooth 1~2 days, the defecation character is healthy, even if you don't defecate for one day, it is not constipation. In addition, due to differences in diet and living habits, everyone's defecation time may be different. According to your own time, you can choose a certain period of time to defecate regularly and develop the habit of defecation at a fixed point. Of course, you can choose any time of the day, and you don't have to choose the morning. Of course, according to the theory of traditional Chinese medicine, 6~8 o'clock is the season of the large intestine. At this time, the movement of the large intestine is more active, so it is also a time when defecation is easier. If you can develop the habit of defecation during this time, it will be easier to defecate and prevent constipation. Friends with habitual constipation must also choose a suitable time period, develop the habit of fixed-point defecation and give the stomach a habit, so that the next defecation will make the stomach peristalsis more active and more conducive to defecation.
Constipated friends can choose foods rich in dietary fiber, such as fruits, vegetables, grains, potatoes, etc. These foods are rich in dietary fiber, which may have a certain effect on relieving constipation. Water-soluble dietary fiber can absorb a lot of water, soften stool and promote smooth defecation. Insoluble dietary fiber can increase residue volume, promote gastrointestinal peristalsis, enhance defecation function, and is beneficial to defecation. Pay more attention to replenish water every day, especially dietary fiber absorbs more water and less water, which may cause constipation more easily. Proper exercise can also promote gastrointestinal peristalsis and enhance defecation. Yogurt can also be supplemented Yogurt contains probiotics. Yogurt can stimulate the gastrointestinal tract slightly, promote peristalsis, improve the health of the gastrointestinal tract, and may also have a certain effect on defecation.
The best time for normal defecation every day is from 7 am to 9 am, which means that there is nothing wrong with your stomach. If it is not this time, then there is something wrong with your stomach, as follows:
1, normal defecation from 7 am to 9 am. The food eaten in the body the day before has been digested and absorbed overnight. Under normal circumstances, the digestion and absorption time is enough, and the large intestine meridians are most active at 5-7 am, that is, during this time period, the large intestine accelerates peristalsis and promotes the digestion of things in the intestine. By 7-9 am, the digestion is basically completed, and the undigested and digested residues will be excreted through the large intestine.
2. The body's biological clock is disrupted, and the food input into the body is not taken at the normal time, so it is also disordered according to the defecation time. This phenomenon is very bad, because the the twelve meridians and Ren Du pulse of the human body correspond to time, just like people, they need to work at the working time and rest at the rest point. You screw up, it will screw you up, and finally everyone screws up, resulting in physical problems.
3. Abnormal defecation. First of all, there must be something wrong with the stomach, which is the same as eating. You don't want to eat when you should. Some people say that you have no appetite, but in fact, the spleen, stomach and intestines are not working properly. Spleen is the commander-in-chief of the internal organs of human body. When the commander is uncomfortable, he can't direct other organs to work well. Similarly, the stomach can't receive the signal and start to be lazy. After forming a habit, the spleen can't command, forming a vicious circle, which is why defecation should be done in the morning instead of defecation.
If you can feel that there is something wrong with the spleen and stomach, adjust it in time to make the spleen and stomach run normally; If you feel good, you should deliberately adjust the defecation time, which will also make your body healthier.
The defecation time is not fixed and may vary from person to person, because everyone's defecation biological clock is different. Some people are used to defecating in the morning. Of course, defecation in the morning is the best situation, because there is defecation and the like. If you get rid of it in the morning, the day will be very refreshing.
However, some people are used to defecation after meals, because eating has a special dynamic effect on food, which will lead to an increase in intestinal peristalsis. Many people want to defecate after meals, especially about half an hour after meals, which is also normal.
I once saw an advertisement that a day without defecation is equivalent to smoking three packs of cigarettes.
Although there are exaggerated ingredients, it also reflects the harm of not defecating on time!
If you don't defecate on time, the waste of your body's metabolism will accumulate in your body, and toxins will accumulate. The most direct victim is the liver.
Long-term constipation can easily lead to various intestinal diseases such as hemorrhoids and intestinal obstruction.
For middle-aged and elderly people, it is easy to aggravate hypertension, and what is more serious is easy to cause myocardial infarction and cerebral infarction.
So, when is the best time to defecate in a day?
This time of day is the "golden period of defecation". I hope you don't miss the food that people eat. After 12 hours of digestion, the metabolic waste is finally excreted.
Therefore, the morning is the "first golden period" of defecation, so don't miss it.
After taking a bath in the morning, a glass of warm water will soon make you feel comfortable. Rapid excretion of feces is good for all organs of the body.
If you miss the first golden period for various reasons, don't miss the "second golden period" of defecation.
That's after dinner!
It is also good to defecate after meals or before going to bed. It is equivalent to a general cleaning of the room 24 hours ago to completely discharge the waste. It is also excellent to go to bed easily, so that all organs of the body can rest and recuperate in a clean environment, and the body can also be in a virtuous circle environment.
"Defecation" has three characteristics. Congratulations, you are healthy and there is no big problem: 1, yellow stool.
Healthy stools also have a variety of colors, generally close to khaki, which may change after eating dark food.
Excluding dietary factors, if the color of defecation has always deviated from the normal color, it is even more important to pay attention.
If the stool color is white, it may be that the bile duct is blocked and bile can't come out;
Black stool may be one of the characteristics of upper gastrointestinal bleeding, and peptic ulcer, esophageal cancer and gastric cancer are common causes.
2, no smell
Poop stinks, yes.
Food consists of carbon, hydrogen, oxygen, nitrogen and sulfur. Of course, what is left after decomposition is these five elements, and the nitrogen and sulfur in them will produce a bad smell and make the stool stink.
But the smell of defecation is generally within the tolerable range. If the defecation stinks abnormally, it is a signal of intestinal diseases, so be alert.
Stool has different smells, such as fishy smell, burnt smell and sour smell, which may be pathological. Please pay attention to seeing a doctor.
3, stool forming
Normal defecation should be as smooth as sausage or snake, which is the most ideal type. If you can defecate like this every day, it means that you are in good health and have no gastrointestinal and digestive diseases.
If defecation is too dry and hard, it may be constipation. Consider whether you usually eat too much meat and seldom eat fruits and vegetables.
If the stool is mushy and soft, it means that you have diarrhea, or you have diarrhea. There are many reasons for diarrhea, sometimes it may be just eating something you shouldn't eat, and sometimes it may be a serious illness. It is necessary to determine and correct it as soon as possible.
If you want to defecate more easily, it is very important to raise intestines. How to care for intestinal health?
In order to protect intestinal health, remember: make up two more things, eat two white foods often and massage two places! Make up two more things.
1, supplement coarse grains
It is found that the meticulous diet is one of the factors leading to intestinal injury.
Coarse grains contain a lot of crude fiber, which can promote intestinal peristalsis and improve constipation.
Therefore, in the diet, try to "match the thickness" and eat some coarse grains properly, which is of great benefit to intestinal health.
2. Key points of water replenishment
Water is the best antidote as well as the best intestine moistening agent.
If the human body lacks water, it will make the stool dry and cause constipation, which will lead to intestinal diseases.
Therefore, in daily life, we must replenish enough water. Generally speaking, the daily water consumption should be around 1500-2000 ml.
In addition, friends who don't like white water can also drink some tea that is good for the intestines, such as yellow blue chrysanthemum root tea.
Chrysanthemum, also called chicory. It contains a large number of polysaccharide components, of which inulin is the most. It is rich in chrysanthemum, up to 15-20%.
Inulin, also known as "probiotics". The scientific name of polyfructose or inulin polysaccharide is a water-soluble dietary fiber;
It is a proliferation factor of Bifidobacterium, which is not digested and absorbed by gastrointestinal tract, but directly enters the large intestine and is preferentially used by lactic acid bacteria; Acetate and lactate are produced, which reduces the pH value of the large intestine, thereby increasing the number of beneficial bacteria in the intestine, inhibiting the growth of harmful bacteria and improving the flora environment in the intestine.
Therefore, drinking yellow and blue chrysanthemum root tea every day can improve the intestinal microenvironment and prevent the occurrence of intestinal cancer. Promote mineral absorption and prevent constipation.
Often eat 2 whites.
1, tremella
Tremella, known as the "scavenger" of the intestine. It is translucent, soft and elastic.
In addition, tremella is also rich in dietary fiber, which can promote intestinal peristalsis and water absorption and expansion, and is conducive to the discharge of feces.
Regular consumption of tremella can not only enhance human immunity, but also have good anti-aging and beauty beauty effects.
2. Chinese yam
Yam is flat and sweet, and has the functions of strengthening the spleen, nourishing the stomach and helping digestion.
Studies have shown that yam can promote the proliferation of mucosal epithelial cells in the digestive tract and enhance the activity of digestive enzymes in the small intestine.
Therefore, eating yam every day is very helpful for people with bad intestines.
Massage two places
1, massage the abdomen
Methods: The body was in a standing position, with feet slightly apart and looking forward. Place your left and right hands on top of each other, put your palms on your navel and press your abdomen clockwise.
Frequency: once every night before going to bed, massage 50- 100 times each time.
Function: Massage the abdomen frequently, which helps digestion and absorption and reduces stomach discomfort.
Step 2 massage your elbow
Methods: Bend your arms and massage 3 inches below your elbow with your thumb.
Frequency: once a day 100-200 times each time.
Function: Regular massage here can enhance human immunity, regulate gastrointestinal function, and have a good health preserving effect.
The first one: after getting up in the morning.
After a whole night's metabolism, a lot of food residues and toxins have been left in the body, so if you have the habit of defecating in the morning, it is healthy for your body. We call defecation in the morning to expel toxins from the body in time, which is good for intestinal health. Therefore, if you have the habit of defecating in the morning, it is actually a happy thing.
The second one: before going to bed
Evening is a precious time for the body to rest and recover. If you have the habit of defecating before going to bed, you can discharge food residues and residual toxins from your body, which is good for your health. Because your body's metabolism will slow down after sleeping, defecation before going to bed will help reduce the impact on your body's metabolism, make people sleep well at night, not only make you healthy, but also improve the quality of sleep.
We all want to be healthy, and 6 am to 9 am is better.
Better get up early.
The best time to defecate every day is in the morning, and the stool is discharged in the morning. After a night of digestion and water absorption in the intestine, feces accumulate in the rectum, and the pressure increases, which stimulates the sensory nerves on the intestinal mucosa to spread to the brain, and then sends out defecation instructions. I have a short bowel movement. I immediately went to the toilet and quickly excreted my stool, which made me very relaxed. This is a good habit of getting up in the morning for decades and is the most important part of my health.
Generally speaking, the best time to defecate is in the early morning, between five and eight in the morning. The first thing in the morning is defecation. After a night of digestion, food residues have formed. This time is the best time to eliminate stool and clean the intestines. Developing good defecation habits is very important for keeping healthy.