First, drink plenty of water every day.
The first step to prevent constipation is to drink plenty of water. About 65% of human cells are water. When drinking water is insufficient, our cells can't metabolize normally, so we can know the importance of water to the body.
Most people with constipation drink less water on weekdays. If they can drink at least 5~6 glasses of water every day, instead of drinking water or less, it can help effectively relieve constipation.
Water can promote gastrointestinal peristalsis.
When the body metabolizes toxins and fats, it needs a lot of water to participate. If there is insufficient water in the body, the metabolism of fat and toxins will decline. Only by ingesting enough water can the body maintain normal metabolism and smoothly excrete toxins and fats in the intestines.
Water can replenish energy for the body and moisten the intestines. When the large intestine and small intestine are digested, they need to absorb a lot of water, lubricate the intestines, and make the feces pass through and be discharged smoothly.
The gastrointestinal tract, which lacks activity for a long time, cannot exercise effectively and is prone to constipation. Drinking more water can promote gastrointestinal peristalsis, especially in the morning. When the stomach and colon reflect, it can effectively promote defecation.
It is the best time to get up in the morning and have an empty stomach. This is because if you can drink more water, you can effectively promote gastrointestinal reflex.
Drink 8 glasses of water every day.
This is common sense that we often hear. Specifically, the amount of 8 cups of water should be at least 1200 ~ 1500ml. In addition, the way of drinking water is also very important. Effective drinking water can make the body and intestines fully absorb water.
It is best to drink a cup (200~250 ml) in one breath. If you just drink one or two at will, you can't really absorb the water you need. Therefore, it is necessary to gulp and let the body and intestines absorb enough water.
Drink more warm water and less ice water.
Warm water is best for the body and intestines, and warm water can be more conducive to intestinal absorption. Even in summer, it is recommended that you drink more warm water, and don't drink ice water often, because ice water can easily harm the stomach and hinder the digestion and metabolism of the stomach.
In addition, try to drink less distilled water and pure water. This water is very sour and easy to hurt the kidneys. It is best to drink boiled water and mineral water.
Drinking water regularly is very important.
If you want to improve constipation, you should get into the habit of drinking water regularly, and don't wait until you are thirsty. In a day, the human body has different optimal drinking time according to the physiological function of different time periods.
Fully grasping the best drinking time in a day will greatly improve the defecation disorder caused by insufficient drinking water. Drinking water at a fixed and optimal time can effectively detoxify, and with the help of water, the toxins metabolized by the body at different times are excreted.
Please see the table below for the best drinking time.
Second, eat breakfast every day.
If you want to effectively improve constipation, you must remember to eat breakfast every day. After a whole night of digestion, the gastrointestinal tract was empty in the morning.
At this time, if you can properly ingest food nutrition, it will promote the digestion and absorption of the large intestine and be beneficial to the metabolism in the morning. And enough cellulose and rich nutrients can create enough raw materials to make feces and help to form feces in the large intestine, which is the best way to relieve constipation.
The key to good digestion depends on what you eat. Easy-to-digest breakfast lies not in eating too much, but in eating correctly and evenly.
Try to choose whole grain food for breakfast, because whole grain food contains carbohydrates, which can provide enough energy for the body; It also contains a lot of dietary fiber, which helps to promote gastrointestinal peristalsis and metabolism. Oatmeal is a good choice.
Third, don't eat too much for dinner.
Do you use to concentrate on dinner all day, or eat late into the night? For the sake of gastrointestinal health, it is recommended to adjust the diet for dinner.
When dinner is too rich, overnutrition will stimulate gastric mucosa, promote excessive secretion of gastric acid, and easily lead to gastric ulcer. Too greasy dinner can also lead to indigestion. Because it is very close to sleep time at night, if you don't exercise after dinner, the high-fat food you eat will accumulate in the gastrointestinal tract and cannot be fully digested and absorbed, which will easily make the metabolism of the large intestine abnormal and affect the smooth defecation.
The choice of food at night is also very important. Because dinner is very close to sleep time and the consumption at night is small, so don't eat too much dinner, otherwise the body will store too much nutrition and cause obesity.
Fourth, eat less meat and more vegetables.
Eat less high-fat food: controlling high-fat food is the primary countermeasure to stay away from migraine. Diets that are too cold, too greasy and too strong should also be controlled. If acute diarrhea with dyspepsia is caused by overeating, it is suggested to eat less meat and more porridge, low-fiber or liquid food and digestible food to rest and recover the intestines.
Eat more vegetables and fruits: vegetables, fruits and whole grains are not only rich in dietary fiber, but also rich in minerals.
Dietary fiber can promote defecation; Minerals can keep blood alkaline, reduce lactic acid in blood and reduce the risk of acidic constitution; Calcium in minerals can clean blood, activate intestinal function and keep the whole body circulation smooth.
Fifth, do more exercise.
Keep the habit of exercising every day, so that your intestines have ample opportunities for peristalsis. Walking, aerobic exercise, climbing stairs or sit-ups are the most effective ways to eliminate abdominal fat.
It is suggested that you practice sit-ups or belly rolls every night, make full use of your spare time to walk more during the day, and don't just sit still when you get home, which can gradually help you promote intestinal metabolism and eliminate abdominal obesity.
Form the habit of walking. Walking is a gentle whole-body exercise, which can promote blood circulation, effectively activate the heart and help consume cholesterol in the blood. Walking can also promote intestinal peristalsis, help digestion and absorption and promote constipation.