Many people think that the harder you squat on the toilet, the longer you squat, the easier it is to defecate, but it is not. After mastering the scientific method, you will know that solving the problem of constipation is not only as simple as “force”.
Fatigue, swelling, bloating, acne, poor sleep quality …… When you have these problems, ask yourself how long it’s been since you had a bowel movement. These signs are hinting that you may have constipation.
But don’t worry, the following 10 kinds of methods can make your day easy and smooth.
1, to ensure that the three meals a day
Eating can promote bowel movement, bowel movement to promote bowel movements. Breakfast is especially important, it allows your intestinal system to start as soon as possible.
Studies have also found that a protein-rich breakfast can make you eat less sugary food, thus avoiding fat.
2, chew slowly fiber food
Consuming too much fiber-rich food at once can help improve metabolism and prevent constipation, but it can also cause swelling, flatulence and diarrhea problems.
If you are not used to eating fiber foods, you can also choose fiber powder, methylcellulose or polycarbophil calcium tablets and other supplements.
3, too much bran is not beneficial
Although fiber can soften stools, it does not mean you need to forcefully swallow a whole box of bran every day.
Vegetables, two servings of fruit and some whole wheat bread are enough to keep you away from constipation. Rhubarb, artichokes and nuts are also constipation’s nemesis.
4. Try natural laxatives
If you are on a business trip or travel, because there is no time to exercise or eat fruits and vegetables and constipation, you can try glycerin suppositories, milk of magnesia or plum juice these natural laxatives. Sometimes, even a bowl of hot soup can speed up bowel movements.
5, a cup of coffee
British research shows that coffee can accelerate bowel movements. Although about how coffee works, the academic community has not yet publicized, but if you do not resist caffeine, constipation can try this trick.
6, drink more water
Scientists say that drinking 6-8 glasses of water a day can soften the stool. Try to pick up 1, 8L of water at work, and drink it all before work!
7.Fixed defecation time
Grabbing breakfast and running to work after washing up in the morning does save a lot of time, but it is not conducive to early morning bowel movements.
Breakfast is to wake up the intestinal work of the “alarm clock”, half an hour after breakfast you need a fixed period of time quiet toilet, rather than crowded with colleagues in the company toilet.
8.Don’t push too hard
Toileting too hard will not relieve your constipation, but will cause more serious consequences. Too much force will make you suffer from hemorrhoids, or even cause prolapse. If there is no response in 15 minutes, please decisively leave the toilet.
9.Put your feet up when using the toilet
When using the toilet, use a low stool to raise your feet and bend your knees at the same time, which will stretch your intestines and help you to defecate faster.
10, the above methods are useless? Then let’s exercise!
Although scientists have not been able to explain the principle, but exercise can indeed speed up intestinal peristalsis.
3 times a week, each lasting 30 minutes of brisk walking, swimming or other aerobic exercise, enough to solve the problem of constipation. Remember to hydrate when exercising!