In spring, the number of people suffering from constipation starts to increase. This is because during the cold season, the human pores are in a closed state, plus people are used to eating more barbecue and shabu-shabu in winter, resulting in the accumulation of heat in the stomach and intestines, it is easy to constipation. Do not underestimate constipation, often related to health, for women, constipation will increase the female body toxins, resulting in the body’s metabolic disorders, endocrine disorders and imbalance of trace elements, resulting in the skin will lose luster, the face is easy to grow freckles and acne. What’s more, constipation may also lead to colon cancer, hemorrhoids, high blood pressure and other serious diseases. How to do in spring constipation?
1. Drink 2 liters of water every day
Lack of water in the body can cause constipation. If there is a lack of water in the body, it will make the stool dry and cannot be discharged smoothly. To prevent constipation, in addition to the water in fruits and vegetables and other foods, it is best to drink about 2 liters of water every day.
2, adhere to regular bowel movements
Develop the habit of regular bowel movements, preferably 20 minutes after breakfast. Drink 500 ml of water before the bowel movement, and walk for 10-15 minutes. Initially, even if no bowel movements, but also according to their own time to go to the toilet squatting 10-20 minutes, defecation is the central nervous system under the domination of the coordinated action of the whole body, defecation to focus on, do not read the newspaper, think about the problem.
3, massage belly button to promote defecation
Massage the abdomen can stimulate the intestinal tract and promote defecation. Lie on your back, use your index finger, middle finger and ring finger to massage around the navel clockwise. If you have a feeling of bloating, you can press the Tianshu points on both sides of the navel (2 inches from the navel), exhale on time and inhale when relaxed to promote gastrointestinal motility and help defecation.
4, more intake of coarse fiber food
Many times the gastrointestinal peristalsis will slow down, and the lack of stimulation has a great relationship, so in ordinary life it is recommended that people who often have constipation and other conditions eat more food rich in crude fiber. For example, like corn, oats, soybeans, eat more cabbage, celery, leeks, radish, etc., these foods have a good laxative effect.
5, appropriate to increase the supply of fat
High-fat food inside the vegetable oil can break down fatty acids, enhance intestinal peristalsis and lubricate the intestines. Dried fruits and nuts contain a lot of fat, appropriate to increase the role of laxative.
6, brisk walking 30 minutes a day
White-collar workers sit all day facing the computer, the lack of exercise also affects the intestinal peristalsis, the body’s toxins, pores of toxins can not be emptied in time. So it is recommended that white-collar women walk briskly 30 minutes a day, it is best to do a set of gym every day. Usually two days off, but also to go out more hiking, playing ball or swimming, which is a good way to improve the internal flow.
7, bath tricky belly rubbing cure constipation
Bath can use the palm of the hand in the abdomen according to clockwise massage, while the abdomen a drum a large mouth breathing, and shower abdomen, can treat chronic constipation and prevent hemorrhoids. And neurological constipation, it is necessary to use 40 ℃ hot water along the intestine for about 3 minutes, and then 25 ℃ warm water for 10 seconds, repeated 5 times, can make the peristalsis of the large intestine increased.
8, eat more pectin food and gas-producing food
There are many pectin foods, many fruits and vegetables are part of this range, such as apples, bananas, citrus, carrots and cabbage, etc. These are pectin foods, can play a good role in softening the stool, effectively reducing the constipation.
9, hot water foot bath
To ensure blood circulation and smooth can promote the normal operation of the body function, so that constipation naturally will not bother you. Remember to soak your feet in hot water every day before going to bed, and to double the effect, add a tablespoon of sea salt to soak your feet for 15 minutes.
10.Eating in moderation
Develop a reasonable diet, that is, regular and quantitative, not hungry and full, not overeating, hard and soft, hot and cold, clean and hygienic diet, food diversity. Often change the pattern, type, pay attention to the color, aroma, taste, to increase appetite. Treatment of constipation appropriate consumption helps laxative.