Defecation less than 3 times a week and difficult and laborious defecation are common symptoms of constipation, which can be promoted by drinking more water, dietary adjustments, moderate exercise and relaxation.
1. Drink more water: Drink more water every day in divided doses, the total amount can reach about 1.5-2.0 liters.
2. Dietary adjustments: more dietary fiber, dietary fiber can promote gastrointestinal peristalsis, help defecation. You can eat more fresh vegetables and fruits with high fiber content, such as pumpkin, sweet potatoes, bananas, etc.; reduce the intake of fatty foods, such as hot pot, barbecue and other foods, so as not to aggravate constipation.
3. Moderate exercise: regular exercise can promote gastrointestinal peristalsis, conducive to laxative. Adhere to a moderate amount of aerobic exercise every day, such as cycling, jogging, yoga, etc., about 40 minutes each time.
4. Relaxation: High work pressure, long-term anxiety, late-night fatigue is also a common cause of constipation, so you need to maintain a healthy and relaxed state of mind.
If you still have difficulty in defecation after improving your lifestyle, you need to go to the gastroenterology department to clarify the cause of constipation and follow the doctor’s instructions to use medication.