There is something in our life that we love and hate, we long to see it when it does not come out, and when it does come out, we can’t wait to flush it away, which is “poop”. 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. First, 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 for assistance in defecation, defecation obstruction, defecation anal pain or burning sensation, defecation for a long time and other symptoms. Chronic constipation is diagnosed if constipation lasts for more than 3 months. Constipation is categorized as follows. Organic constipation, mainly caused by hemorrhoids, anal fissure, rectal prolapse and other intestinal and anal diseases; Constipation caused by diseases other than the digestive system, such as hypothyroidism, diabetes can affect the function of the gastrointestinal tract causing constipation; 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 chronic constipation in adults in China is 4% to 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 the male, male and female prevalence of 1:1.22 ~ 1:4.56 Second, the prevalence of constipation is on the rise, and the change of the modern way of life is closely linked to the change of the dietary structure, with the improvement of the living conditions, the national dietary structure has changed, high quality of life, the dietary structure of the people of China has changed. With the improvement of living conditions, the dietary structure of the people of China has changed, high protein, high fat meals, spicy stimulation, smoked and fried food, dry fried food intake increased, 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 over 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, peristalsis will be weakened accordingly, long time constipation will follow. Third, 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: 1, diet therapy is the foundation of grains and cereals as the main, eat more coarse grains, such as brown rice, whole wheat, 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 principle of “two more, two limits and four taboos”: eat more vegetables and fruits; eat meat, eggs and other high-protein, high-fat foods in limited quantities; avoid spicy, dry frying, deep-frying, barbecuing food. Dietary regulation should be adhered to for a long time, because constipation relief, if the original unhealthy eating habits, will recur. 2, 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. 3, often do soothing exercise constipated people movement 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. 4, develop the habit of regular defecation Every day regular defecation, long time will form a conditioned reflex, to the time will produce the intention, the gastrointestinal tract will also appear to propel the peristalsis. Recommend a defecation 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, which can promote gastrointestinal peristalsis. 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 instructions to use the appropriate treatment. After the efficacy, you can gradually reduce the amount of medicine 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.