There is something in our life that we love and hate, when it does not come out, we long to see it, and when it comes out, we want to flush it away immediately, which is “poo”. But “poo” is not obedient, from time to time and we come to a hide-and-seek, which is constipation. Statistics show that every 100 adults in China have 4 to 6 constipation patients. The older the constipation patients, the more women than men, constipation seriously affects the patient’s daily life. Constipation is divided into three categories, please take a seat Constipation is like an intestinal traffic jam, mainly manifested in the number of bowel movements less than 3 times a week, hard and dry feces, defecation difficulties. Difficulty in defecation includes laborious defecation, incomplete defecation, the need to assist defecation, defecation obstruction, defecation anal pain or burning sensation, defecation for a long time and other symptoms. If constipation lasts for more than 3 months, it can be diagnosed as chronic constipation. Clinically, constipation is divided into three categories: 1, organic constipation, mainly caused by hemorrhoids, anal fissure, rectal prolapse and other intestinal and anal diseases; 2, constipation caused by diseases other than the digestive system, such as hypothyroidism, diabetes mellitus affects the function of the gastrointestinal tract and causes constipation; 3, functional constipation, refers to the exclusion of organic diseases and other systemic chronic diseases of constipation. Among the three types of constipation, functional constipation accounts for the highest proportion. Life is plagued by constipation in the minority. According to the survey, there is such a set of data: the prevalence of adult chronic constipation in China is 4%~6%, and with the age increase and rise, more than 60 years of age can be as high as 22%; female prevalence is higher than male, male and female prevalence of 1:1.22~1:4.56. The prevalence of constipation is a trend of rising, and the change of the modern way of life is inextricably linked. 1, dietary structure change With the improvement of living conditions, the national dietary structure changes, high protein, high fat meals, spicy stimulation, smoked and fried food, dry fried food intake increase, so that the stomach and intestines are overburdened, resulting in constipation. Of course, it does not mean that as soon as you eat the above food will be constipated, mainly depends on the amount, frequency and duration of eating. In addition, the diet is too fine, lack of fiber and too little water is also a cause of constipation. 2, long-term mental tension Modern life follows the rhythm of development, day by day faster, more and more work, more and more difficult, people are wrapped in the nervous operation of the social machine, mental stress. And long-term in this fatigue state, so that the sympathetic nerve excitation, inhibit the gastrointestinal tract peristalsis, resulting in slow intestinal transmission, which in time leads to constipation. 3, exercise and physical activity is too little Modern people are sedentary for a long time, the lack of moderate exercise, the stomach and intestines less external stimulation, peristaltic function will weaken accordingly, long time constipation will follow. 4, adjust the diet and lifestyle Constipation is difficult to solve, often because patients do not fundamentally regulate the life, just consciously do pretty good, in fact, measures on the surface, difficult to touch the root. To solve the problem of constipation from the root of this “difficult” problem, adjust the diet and lifestyle is the key, the following four suggestions for you: First, diet therapy is the foundation of grains and cereals, eat more coarse grains, such as brown rice, whole grain, corn, sweet potatoes and so on. Drink some health porridge, millet is best, you can add sweet potato, yam, sticky constipation can add barley, easy to fire people can add red beans. Pay attention to the “two more two limit four taboo” principle: eat more vegetables, fruits; limited to eat meat, eggs and other high-protein, high-fat food; avoid spicy, dry fried, fried, barbecue food. Dietary regulation should be long-term adherence, because constipation relief, if you return to the original unhealthy eating habits, will recur. Second, timely adjustment of poor state of mind usually more fun, not only help to relieve anxiety, but also help to improve gastrointestinal function. U.S. intestinal expert Can Lun has given a simple method – laughing, laughing can vibrate belly, intestines have a massage effect, can help digestion, relieve constipation. Third, often do soothing exercise constipated people exercise to slow, not too strenuous. Because, sweat more when exercise, if you can not replenish water in time, but will aggravate constipation. It is recommended to do more walking, jogging, yoga, eight brocade and other soothing exercise. Fourth, develop the habit of regular defecation Every day regular defecation, for a long time will form a conditioned reflex, to the time will be produced, the gastrointestinal tract will also appear to propel the peristalsis. Recommend a bowel movement process for everyone to learn: before defecation can be 5 to 10 minutes of “deep slow breathing exercise”, adjust the breathing to 10 to 12 times per minute, preferably abdominal breathing, this can promote gastrointestinal motility. At the same time, the defecation process to open the mouth deep slow breathing, conducive to anal relaxation. Adhering to a good lifestyle will improve the symptoms of general constipation patients. For more serious constipation, on the basis of dietary regulation, while following the doctor’s advice to use the appropriate treatment. After the efficacy, you can gradually reduce the amount of drugs under the guidance of the doctor to stop, and then rely on dietary adjustments to maintain long-term efficacy. Finally, not all constipation can be relieved by the above mentioned methods. Severe constipation must be taken seriously and diagnosed and treated by a specialist.