How to regulate constipation:
1, go to the toilet on time
Everyone has various habits, and defecation is no exception. It is necessary to defecate at a certain time. If you often delay defecation time and destroy good defecation habits, the defecation reflex will be weakened, causing constipation, so don't artificially control the feeling of defecation. For people who are often prone to constipation, we must pay attention to arranging defecation at a reasonable time and go to the toilet every time to develop good defecation habits. This can form a stable physiological clock and prevent feces from accumulating and hardening; If it can't be solved, you should practice hard to promote your convenience, and it will naturally become a habit over time. When defecating, try to relax, don't squeeze hard, take a deep breath for 2 or 3 times first, and then use a little force to defecate naturally and smoothly.
Step 2 practice regularly
Moderate exercise is very beneficial to improve constipation. Traditional Chinese medicine believes that "lying for a long time hurts the gas and sitting for a long time hurts the meat." Lack of exercise makes the visceral function low and induces constipation. Western medicine also believes that weakness of abdominal muscles and diaphragm is one of the factors causing constipation. Therefore, it is recommended that patients with constipation appropriately increase exercise, such as running, walking, gymnastics and other forms of physical exercise. Patients can choose appropriate exercise methods according to their own conditions, and often carry out self-abdominal massage to improve blood circulation and promote the recovery of gastrointestinal peristalsis and constipation. Of course, brisk walking, jogging, swimming, mountaineering and other aerobic exercises that can enhance physical fitness and muscle strength are the best choices for constipation patients.
Step 3 work and rest on time
Regular life, forming the habit of going to bed early, getting up early and sleeping regularly, improving anxiety, such as expressing stress with hobbies after work and trying to keep a good mood, are all helpful to balance autonomic nerves and make the stomach smooth. Arrange life and work reasonably, and achieve a combination of work and rest. Appropriate cultural and sports activities, especially abdominal muscle exercise, are conducive to the improvement of gastrointestinal function, which is more important for sedentary and highly focused mental workers.
Step 4 pay attention to your diet
Drink plenty of water, boiled water is the best. If you don't like boiled water, you can soak some green tea and jasmine tea to clear away the heat. Don't be partial to food, correct bad habits and adjust diet content, increase vegetables and fruits with more cellulose, and properly consume coarse and dull miscellaneous grains such as standard flour, potatoes, corn and barley. Oily food, cold boiled water and honey are all helpful to prevent constipation, and drink more water and drinks. Eat more foods rich in B vitamins and moistening intestines, such as coarse grains, beans, tremella, honey and so on. , and properly increase the cooking oil during cooking. Avoid alcohol, strong tea, peppers, coffee and other foods.