1.Regular bowel movement time
For most people, the easiest time to have a bowel movement is within 30 minutes after waking up in the morning. This period is the time when the colon is active. The active colon period of the day includes the morning after waking up and after eating, so you should defecate in time during the active colon period. You should develop the habit of having regular bowel movements, even if you don’t have the urge to have a bowel movement, you will have the urge to have a bowel movement regularly after a long time. The regularity of bowel movement should not be changed easily.
It is also worth noting that a bowel movement should not be too long, generally within 5 minutes is appropriate, long bowel movements will cause local congestion of the anus, prone to hemorrhoids.
2, with the “will” and focus on defecation
The actual “will” is that when you have the intention to defecate, you must immediately go to defecate, not to ignore the intention to defecate. If you often ignore the intention or hold back the inconvenience, feces in the intestinal tract for too long, dry stool, thus causing or aggravating constipation. When defecating to concentrate, no distractions, some people like to do something else when defecating, such as reading a newspaper or book, texting and chatting, or even playing games, etc., not knowing that this will promote or aggravate constipation.
Because the act of defecation is a neurological reflex process, and the above behavior distracts the attention of defecation, interfering with this reflex activity, so that the intestinal peristalsis is not coordinated, increasing the defecation time, and even inhibit the stool, over time, the anus, rectum on the stimulation of the fecal block response will be weakened, causing or aggravating constipation.
3, change the habit of long-term sedentary
Long-term sitting office and long-distance drivers and other people, due to long sitting work, less activity, gastrointestinal peristalsis has become relatively slow. In addition, due to sitting for a long time, the pelvic and rectal mucosa is prone to congestion and prone to hemorrhoids, anal impotence, anal fissures and other anorectal diseases, and patients suffering from anorectal diseases have a common feature: fear of defecation, the fear of defecation is often a prelude to constipation. Moderate exercise can improve body functions, help the digestive tract peristalsis, promote the movement of stool, thereby enhancing the smoothness of bowel movements and defecation.
4, pay attention to the adjustment of the diet structure
Food should not be too fine, not to mention partial diet, increase the fiber content of the diet, such as more brown rice, corn, millet, barley, wheat bark (rice bran) and wheat flour and other grains; vegetables (radish, celery, leek, string beans, potatoes and kohlrabi, etc.), fruits (apples, dates, bananas, walnuts, pears, etc.).
Eat less strongly stimulating heat-aiding food, such as chili, curry and other condiments; avoid smoking and alcohol. Can eat more sesame porridge, walnut porridge, spinach porridge, sweet potato porridge, cypress nut porridge, pine nut porridge, etc., which has the effect of preventing constipation. To take in enough water, 1-2 cups of water or honey water every morning on an empty stomach, can increase the moisture of the digestive tract, a glass of yogurt after meals or about two hours before meals.
5.Drink enough water
Do not wait until thirst to drink water, when the body is already in a state of dehydration, and severe dehydration will aggravate constipation. Experts suggest that it is best to drink water in small quantities, the more times you drink the better.
6, abdominal massage
Supine position, with the abdomen as the center, with their own palms, appropriate pressure clockwise massage abdomen. Each morning and evening once a day, about 10 minutes each time. Can promote intestinal peristalsis, keep the bowel movement.
7, hold four steps of health care exercises
Regular exercise can make the intestinal muscles strong, intestinal peristaltic ability to enhance. Experts teach four-step health care exercises: First, practice anal lifting exercise, anal contraction, due to the abdomen with anal lifting muscle, small abdominal contraction at the same time, constipated patients three times a day, 60-100 times each time. Second, massage the abdomen, each clockwise massage abdomen 36, counterclockwise 36, three times a day, more is better. Third, before defecation, press the Yingxiang points on both sides of the nose for 10 minutes a day. Fourth, ear acupuncture point therapy, with fingers quickly twist the two earlobes for a minute or two, three times a day.
8, do not rely on laxatives to solve
Once constipation occurs, do not abuse laxatives, should first identify the cause, for the cause of treatment. Abuse of laxatives can easily trigger intestinal dilation and damage intestinal function, resulting in dependence and aggravation of the disease, the correct and reasonable use of laxatives must be carried out under the guidance of a doctor.
9, laugh to relieve constipation
U.S. gastroenterology experts, laughing when the vibration of the belly, the intestines have a massage effect, can help digestion to relieve constipation, and can relieve stress and tension.