In general, it is considered normal to have a bowel movement once a day or once every two days, but in fact, 2-3 times a day is the best state of the excretory system, and each time the feeling of bowel movement is not stagnant and full of smoothness (not equal to diarrhea). If we look at this standard, there should be a considerable part of people suffering from constipation. So, how can we get our excretory system to an optimal state? Here are seven golden rules to ease your worries. One, high fiber diet: dietary fiber has a very good role is to increase the volume of stool, increase the ability of intestinal peristalsis, which soluble dietary fiber and let the stool absorb water, water retention, so that the stool becomes softer, to prevent constipation. Food sources: vegetables, fruits, cereals and potatoes, coarse grains, mixed beans. Second, keep enough water: that dietary fiber can absorb and retain water, if the person does not drink water, or drink very little, dietary fiber can absorb and retain water again is a waste, no water involved, it is difficult to excrete feces, the human body all life substances are inseparable from the operation of water. Recommended dosage: at least 1200ml per day, drink separately, 100-200ml each time. 300ml can be consumed in the morning on an empty stomach to promote the role of bowel movements. Third, reduce meat intake: meat, eggs, cheese, refined pasta will aggravate the degree of constipation, should not eat too much; whole grain coarse grains, beans, potatoes, fresh vegetables and fruits have an opposite effect with them, can promote the excretion of feces, relieve constipation. Recommended dosage: no more than 150g of meat per day, an egg, cheese can not eat (drink 200ml of yogurt is not bad), pasta inside the best to participate in some coarse grains four, eat more VC food; vitamin C has a lot of role in relieving constipation is that it can make the intestine relaxed, in the process of fecal discharge more smoothly. Food sources: kiwi, sour dates (fresh), sea buckthorn, prickly pear, broccoli, tomatoes, cabbage and other fresh vegetables and fruits. Five, probiotics to protect health: probiotics is the best partner of the digestive tract, this claim has been proven by a number of studies, probiotics can increase the absorption of minerals, can help create vitamins, and most importantly, can also relieve constipation, probiotics to help add value to the beneficial bacteria in the colon and inhibit the growth of harmful bacteria. Promote intestinal health. Food sources: yogurt, lactobacillus drinks (the content is important) or take probiotics directly. Six, eat some seeds every day: it can provide the body with some lipids, with laxative effect; in addition, seeds like chia seeds, soursop, flax seeds, sesame seeds can also provide a certain amount of dietary fiber; these seeds are also rich in vitamin E; these points are nutrients that can make the stool smooth, so eating some seeds every day is good for relieving and preventing constipation. Recommended dosage: one tablespoon (spoon for eating) per day. Seven, maintain a sufficient amount of exercise: exercise is the key to relieve and prevent constipation! Exercise can increase the abdominal muscles, which is very helpful for intestinal power; exercise can help the rapid consumption of food and speed up the excretion of feces. Exercise scale: brisk walking, jogging are good aerobic exercise, patting, pressing the abdomen can relieve constipation, no matter which exercise, the whole body can be slightly sweating, no need to sweat profusely!