Constipation refers to a decrease in the number of bowel movements and/or dry feces, generally more than two days without defecation, suggesting the presence of constipation. But healthy people’s defecation habits can be obviously different, such as a group of healthy people survey results show that the daily defecation of a person about 60%, a few times a day, 30%, a few days, 10% of a person. Long-term constipation, so that the body can not be timely elimination of toxins, waste and harmful substances are easily reabsorbed by the body. Especially the carcinogenic substances contained in the intestinal tract, such as the accumulation of time is too long, it is easy to cause rectal cancer and other digestive system cancer. Therefore, early treatment of constipation is very necessary. Serious constipation also needs to be used in conjunction with medication. Here I will teach you how to regulate yourself, from now on no longer constipated. First, daily life law adjustment 1, on time to the toilet Everyone has a variety of habits, stool is no exception, to a certain time to defecate, if often delayed stool time, destroying the good habits of defecation, defecation reflexes can be weakened, resulting in constipation, so do not artificially control the sense of defecation. For those who are often prone to constipation must pay attention to the bowel arrangement in a reasonable time, every time to go to the toilet, to develop a good habit of defecation. This can develop a stable physiological clock, and prevent the accumulation of feces become hard; if you really can not come out, but also try to practice the urge to produce the bowel movement, over time will naturally become a habit. When defecating, relax as much as possible, don’t squeeze hard, do 2 or 3 deep whistles and then slightly harder, defecation is naturally smooth. 2, regular exercise moderate exercise for the improvement of constipation is very good, Chinese medicine believes that “lying down for a long time hurt gas, sitting for a long time hurt meat” lack of exercise can make the function of internal organs is low, and induced constipation. Western medicine also believes that the abdominal muscles, diaphragm weakness is one of the factors causing constipation. Therefore, it is advocated that patients with constipation should be appropriate to increase exercise, such as running, walking, gymnastics and other forms of sports, patients can be based on their own conditions, choose the appropriate mode of exercise, and often carry out self-abdominal massage, in order to improve the circulation of qi and blood to promote gastrointestinal motility and constipation recovery. Of course, can enhance physical fitness and muscle strength of fast walking, jogging, swimming, hiking and other aerobic exercise, is the best choice for constipation patients. 3, according to the work and rest regular life, early to bed, early to rise, go to bed regularly, and improve anxiety, such as after work to hobbies to express the pressure, try to maintain a good mood, all help to balance the autonomic nervous system, so that the stomach and intestines. Reasonable arrangement of life and work, to achieve a combination of work and rest. Appropriate physical and cultural activities, especially the exercise of abdominal muscles is conducive to the improvement of gastrointestinal function, for the sedentary less mobile and highly concentrated mental laborers is more important. 4, dietary attention Drinking water to drink more, plain water is best, if the white water resistance can be brewed some heat to remove fire green tea, jasmine tea. Do not eat, should correct bad habits and adjust the content of the diet, increase the more fiber-containing vegetables and fruits, appropriate intake of coarse and crumbly grains such as standard flour, potatoes, corn, barley and so on. Oily and fatty foods, cool boiled water and honey are all helpful in the prevention and treatment of constipation, drink more water and beverages. Eat more food rich in B vitamins and laxatives, such as coarse grains, beans, silver fungus, honey, etc. Increase cooking oil appropriately when stir-frying. Avoid alcohol, strong tea, chili, coffee and other foods. Second, physical therapy method 1, Idea Luck method to solve the stool can not be solved, the mind should be calm, focused attention, exclude distractions, tongue against the palate, inhale deeply, whistle slowly by the mouth gently blowing out, and at the same time, Idea of this gas to the abdomen, to reach the rectum, so that constantly Idea, a few minutes after the bowel can be discharged. 2, navel therapy take a sitting or standing position, the right hand palm on the umbilicus, the left hand palm on the back of the right hand, in the small abdomen clockwise direction kneading, kneading 5 minutes, and then according to the counterclockwise direction and then knead 5 minutes, a total of 10 minutes. Do 1 time every morning and evening for two weeks. 3, navel whistling method usually often think of inhalation when closing the abdomen, gas through the umbilical cord into the chest, whistling drum abdomen, gas from the chest and abdomen through the umbilical cord and out, as long as to adhere to a period of time, you will feel the heat of the abdomen, intestinal sound enhancement, whistling smooth, appetite enhancement, so that the bowel movement to normal. Third, what is good for constipation 1, ripe bananas Bananas are rich in dietary fiber and sugar, with good laxative function. However, this role only ripe bananas have, raw bananas may play a counterproductive. 2, walnuts walnuts containing fat, protein, carbohydrates, phosphorus, iron, beta-carotene, riboflavin, etc., in addition to laxative, there is a tonic for the kidney, warming the lungs to set the function of wheezing, can be treated for renal deficiency wheezing and coughing, lumbar pain, weak feet, urination, stool dryness and so on. Long-term use, better efficacy, and no side effects. The elderly suffering from constipation may wish to try. 3, apple Apple is rich in water-soluble food fiber latitude – pectin. Pectin has the role of protecting the intestinal wall, activating useful bacteria in the intestines, adjusting gastrointestinal function, so it can effectively clean up the intestinal tract and prevent constipation. At the same time, the fiber in apples can make the stool become loose and easy to excrete. In addition, the organic acid in the apple, can stimulate intestinal peristalsis, help defecation. 4, sweet potato (sweet potato) sweet taste and warmth, can slip the bowels, stomach and gas. Contains more cellulose, can absorb water in the intestine to increase the volume of feces, causing the role of laxative. Fourth, precautions 1, in addition to the above conditioning methods should also be timely treatment of anal fissure, perianal infection, uterine adnexitis and other diseases, laxatives should be applied with caution, do not use strong stimulation methods such as intestinal cleansing. 2, remember never partiality, should correct bad habits and adjust the content of the diet, increase the more fiber-containing vegetables and fruits, appropriate intake of coarse and crumbly grains such as standard flour, potatoes, corn, barley and so on.