What kind of exercise contributes to gastrointestinal peristalsis? Exercise has many benefits. When we are constipated, we can do some exercises that are helpful for gastrointestinal peristalsis to help us defecate. Next, I will take you to know in detail what exercise is helpful for gastrointestinal peristalsis.
What exercise contributes to gastrointestinal peristalsis 1
1, kneel forward
Kneel on your knees, touch the ground from knee to toe, keep your upper body upright and your hands droop naturally. Sit down slowly until your weight is completely on your ankle, put your hands on your knees naturally and keep breathing normally. Hold this position for about 30 seconds, then lean forward after relaxation. Repeat 3-5 times. This action helps to promote gastrointestinal peristalsis, eliminate flatulence and gastrointestinal syndrome, and strengthen thigh muscles.
2. Guide defecation movement
Keep your feet shoulder width apart, relax your shoulders, lean forward and touch your right toe with your left hand. Pay attention to straighten your knees and bend over to twist your body. Get up, support with your hands, lean back and forth, and protrude your abdomen as far as possible. Repeat the above actions later. Touch your toes alternately with your hands.
Step 3 stand up and bend your knees
Stand with your feet shoulder width apart, put your hands gently on your knees and lean forward slightly. Take a deep breath and slowly contract the abdominal muscles when exhaling, so that the abdominal muscles are sunken, but don't exert yourself. Keep this posture for 5 ~ 20 seconds, don't hold your breath, and then take advantage of the situation to expel lung gas and relax your muscles. Repeat 4 ~ 7 times, this action is very helpful to relieve indigestion and constipation, and can also promote gastrointestinal peristalsis.
4, turn the waist movement
Stand with your feet apart, shoulder width or slightly wider, your arms droop naturally, and your eyes look forward. Keep your upper body upright and your legs and knees straight. Send the waist to the left first, then turn clockwise forward, right and backward. The whole process should be slow, the shoulders can't move, the knees can't bend, turn slowly for 30 ~ 50 turns, and then turn counterclockwise for 30 ~ 50 turns. Keep your movements consistent and breathe naturally. It is best to get up on an empty stomach and drink a cup of warm water after finishing. Stick to it for half a month and the effect will be obvious.
How did constipation come from? What causes constipation?
1, bad eating habits. Besides fried and puffed food, all kinds of meat, greasy food, sweets, heavy-tasting food and excessively fine food can also cause constipation. In the meantime, don't eat what you should eat. Too little total food stimulates intestinal peristalsis, and the proportion of foods with high dietary fiber such as vegetables and fruits is too low or lacking. It can also cause constipation.
2. Drink too little water. 70% stool is water. If the body is short of water, the water in the stool will be absorbed by the large intestine, resulting in dry stool and poor defecation. It is suggested that constipation patients drink 2000 ml of water every day, divided into 8~ 10 times.
3. Lack of exercise. If you always sit in the office for more than 8 hours every day, and your body lacks activity, the muscles in your intestines will become slack. The peristalsis function will also be weakened, and the food eaten will naturally be difficult to digest.
4, mental stress, submit to humiliation can also cause constipation. Because when you are nervous, the sympathetic nerve will be excited, which will inhibit the peristalsis of the gastrointestinal tract, especially causing intestinal transmission dysfunction, which is easy to cause constipation; If you hold back your will, you will lower the threshold of the receptor for a long time until you are paralyzed. Once defecation disappears, the fuse of the whole defecation reflex cannot be lit, which will lead to no defecation or difficulty in defecation.
5. Always wear a corset or belt. This diet suit can inhibit parasympathetic nerve, reduce digestive juice secreted by large intestine and inhibit intestinal peristalsis; Irregular work and rest, staying up late for a long time, so that the biological clock law is destroyed, the autonomic nervous system regulation function is disordered, and constipation is induced.
What foods are good for intestinal health?
1, coarse grains, vegetables and other foods rich in dietary fiber. For example, all kinds of coarse grains and miscellaneous beans, such as brown rice, red beans, mung beans, sweet potatoes and so on. , bacteria and algae food, such as fungus, kelp, Tricholoma, etc. And various fruits and vegetables such as tomatoes, burdock and apples.
2. Foods rich in plant lactic acid bacteria. Lactic acid bacteria can be divided into animal and plant, and the latter can prevent constipation. Because the latter is more acid-resistant than the former, it can reach the intestine alive and play its role, and the survival rate of the latter in the intestine is 10 times that of the former. For example, pickles and salted olives are good choices.
3, olive oil, sunflower oil and other foods rich in oleic acid. Oleic acid has emulsifying effect, which can soften intestinal feces and promote defecation. Foods rich in oleic acid include sesame, peanuts, almonds, walnuts and other nuts.
4. Foods rich in probiotics. There are many reasons for constipation, one of which is intestinal flora imbalance and intestinal dysfunction. So yogurt is useful for constipation, mainly because the live bacteria added in it are effective (rapid propagation of beneficial bacteria). It should be noted that yogurt should not be drunk on an empty stomach. Drinking yogurt after meals is beneficial for probiotics to enter the intestine smoothly.
What exercise helps gastrointestinal peristalsis? 2 What exercise is helpful for defecation?
1, twist "tiger's mouth"
Reminder: "Tiger's mouth" refers to the part between the thumb and forefinger of the back of the hand, with Hegu point in the middle. When going to the toilet, you can cross the sides of the tiger's mouth, use your thumb on it, and gently press it from your wrist to the tiger's mouth along the edge of your index finger, 30 times on each side, alternating left and right. Because it is the route of Yangming's large intestine meridian, adhering to this habit is helpful to defecate smoothly.
2. Abdominal breathing
If you don't use abdominal breathing when defecating, but hold it repeatedly, the internal pressure in the chest and abdomen will suddenly rise, which will cause potential danger to patients with cardiovascular and cerebrovascular diseases, hemorrhagic diseases or hemorrhoids, and at the same time, it will gradually weaken the active contraction ability of the intestine in defecation reflex, leading to or aggravating constipation and even proctoptosis. Therefore, we should learn and develop the habit of abdominal breathing when defecating, and rely on the natural and rhythmic change of abdominal pressure instead of suffocation to promote intestinal peristalsis and defecation smoothly, and strengthen the healthy rhythm of body breathing.
3. Wash your face and rub your head.
Support your elbows on your thighs, separate your fingers and let your fingertips touch your face. First, press the facial skin 30 times by moving the head up and down. Then, fix the head and stretch the skin on both sides of the forehead, eye bags and nose wings from the inside out with your fingertips, which has the health-keeping effect of accelerating waking up and refreshing your mind. Then, raise your arm, bend your fingers into eagle claws and buckle them on your head, and knead them from front to back and from inside to outside in turn, which will help you to be more awake. At the same time, if you want to clear your intestines better, you'd better adjust your eating habits, don't eat too greasy and spicy food, develop regular bowel movements, drink plenty of water, ensure smooth intestines, avoid food accumulation, eat more foods that are conducive to digestion, and do something in the morning to help clear your intestines. The above three movements are the best.
Not only that, I also need to develop a very good habit of defecation, so that I won't have difficulty defecating again. Once defecation is difficult, the whole mood will be affected, so I will put my mood in a good place and don't make myself feel very upset. This is not conducive to relieving constipation, but also aggravates the symptoms of constipation.