Constipation is defined as a low frequency of bowel movements, less than 2-3 times a week, and low and dry stools, which are not easily excreted. The feeling of constipation is very painful. If you don’t have a bowel movement for a few days, you will always feel your stomach rising and want to go to the toilet, but you can’t get it out. I believe most people have similar experiences. Constipation affects our mood and our health, so how do we stay away from the trouble of constipation? First of all, let’s briefly understand the production and elimination process of feces. The food we eat every day is digested by the stomach, turned into chyme and absorbed in the small intestine. After that, the undigested food residue is transformed into feces in the colon, and when the feces enters the rectum, it will stimulate the nerves of the rectal and anal sphincter and produce the urge to defecate. We can explore the causes of constipation: 1, mental reasons. In fact, defecation is a very normal physiological process. But why was a very normal thing why in the eyes of some people will become more and more abnormal? This mental factors account for a large part of the proportion. Some people have constipation, the heart will become more and more nervous, the more anxious, this tension and anxiety will act on the body, so that the body is more difficult to defecate. Over time, it will produce a vicious circle. Some people will be afraid to go to the toilet, will reduce the amount of food intake, so that the body will produce less stool, which in turn will aggravate the symptoms of constipation. Sometimes, we also find that when we are anxious, on fire, mentally irritable, nervous, we will produce the symptoms of constipation. And when we are in a soothing mood at the same time, the symptoms of constipation will disappear on their own. 2, life is not regular. The human body originally has its own biological rhythm. Every day, when to eat, when to sleep, when to defecate, the human body will be regular. If we can’t get a good routine, we don’t eat when we should eat, we don’t sleep when we should sleep. The biological clock of the human body will be disrupted, directly affecting the endocrine imbalance of the human body, when constipation will also occur. 3, organic lesions of the intestinal canal. Feces is running in the intestinal tube, any run run run causes constipation. For example, the intestinal tube has diverticula, intestinal tube peristalsis slowed, long intestinal tube, rectal protrusion and so on, these factors will make the production and exclusion of feces mechanism is impaired, feces easily stagnate in the intestinal tube, over time, the intestinal tube will expand thin, the intestinal wall of the nerve reflex will be dulled to the disappearance of the nerve reflex. 4, unreasonable diet. If we often eat some dry, low water content of food. At this time, our stool will be dry, so it is not easy to discharge the body. In addition, often eat meat and eat less vegetables, meat will remain in the body for a longer period of time, and the resulting stool will be more flabby and not easy to discharge. 5, sedentary and less activity. The operation of feces sometimes depends on some gravitational effect. When we often change position, will also promote the forward movement of feces. But when we are stationary, our intestinal peristalsis will also slow down, fecal matter is also easy to accumulate in the body. Through the above analysis, we probably understand the causes of constipation. We can improve the symptoms of constipation one by one. 1, relieve the pressure, lift the fear of constipation. We know that defecation is a very normal physiological activity of the human body, constipation is mostly related to our mental tension and anxiety. At this time, we can try to relieve the pressure, relaxed mood. Keep a good state of mind to study and work every day. Try not to let bad emotions affect our health. When we have a few days constipation, do not be overly anxious and nervous, you can relax more in the morning, take a few breaths of fresh air, which is good for relieving constipation. 2, develop good living habits. The human body has its own biological clock. We can develop the habit of regular bowel movements and massage the abdomen regularly to enhance the peristalsis of the intestinal tube. Such as defecation at 7:00 am on the dot. If this time, even if there is no bowel movement, you can force a bowel movement. Over time, this habit will become developed. 3, organic lesions of the intestinal canal can go to the hospital for examination. Such as a barium meal and colonoscopy. If the lesion of the intestinal canal is very serious, is the fundamental cause of constipation, then you can consider surgery. 4, diet should be reasonable. We can eat more food rich in dietary fiber to promote the peristalsis of the intestinal tube, so as to relieve the symptoms of constipation. Food rich in dietary fiber such as apples, figs, bamboo shoots, sweet potatoes, etc.. We can drink sesame porridge, walnut porridge, spinach porridge, sweet potato porridge and so on. Try to eat more vegetables and less meat in the diet. 5, more activities, let the body move. We can do more aerobic exercise, such as jogging, brisk walking, stair climbing and other sports. Especially the office staff, more time should be used to more activities. You can walk and light jumping. This not only strengthens our physique, but also is good for relieving constipation symptoms. Constipation is not only a disease, it also brings a lot of trouble to our life. As long as we develop good habits, exercise more and relieve stress. I believe that we will be able to stay away from constipation.