How to treat constipation simply and effectively

Although constipation is not a serious disease in life, it can seriously affect your daily life and work. Constipation may also hide some serious diseases. In fact, if you want to treat constipation, you must be patient and control your mouth, eat less spicy and irritating foods, eat more light food, drink more water, develop good living habits and eating habits, and go to bed early and get up early.

1. Dietary remedies for constipation

1. High Fiber Diet:

Eating more fresh vegetables and adding bran, wheat bran, etc. to your diet every day can increase the fiber intake in your diet to expand the volume of your stool, promote intestinal peristalsis, and reduce the occurrence of constipation.

2. Drink plenty of water:

Drink at least 8 glasses of water every day, especially when eating high-fiber foods. In particular, drinking a glass of light salt water in the morning is very beneficial for keeping the intestines clean and unobstructed and softening stool.

3. Eat gas-producing vegetables and pectin foods that soften the skin in moderation:

Eat a moderate amount of gas-producing vegetables, such as potatoes, carrots, onions, soybeans, raw cucumbers, etc. The expansion of gas in the intestines can increase intestinal peristalsis, and can relieve gas and facilitate bowel movements. Eating foods high in pectin, such as apples, bananas, carrots, beets, cabbage, and citrus fruits, can soften stools and relieve symptoms.

4. Regular consumption of honey and starch:

Regular consumption of honey and starch can reduce the occurrence of constipation. Honey has a lubricating effect on the intestines, and starch can absorb water to soften the stool.

5. Foods that increase B vitamins:

Increase the supply of B vitamin foods, and try to choose natural, unprocessed foods, such as whole grains, beans, yeast, etc., to enhance intestinal tension.

6. What foods should not be chosen:

Avoid foods that stimulate the secretion of mucous glands, such as dairy products, high-fat foods, and spiced foods.

3. Daily treatment methods for constipation

1. Go to the toilet on time

Everyone has various habits, and defecation is no exception. You have to defecate at a certain time. If you often delay defecation and destroy good defecation habits, the defecation reflex will be weakened and constipation will be caused. Therefore, do not artificially control the feeling of defecation. People who often suffer from constipation must pay attention to arranging bowel movements at reasonable times, go to the toilet at the appointed time, and develop good bowel habits. This can help you develop a stable biological clock and prevent stool from accumulating and hardening. If you really can't defecate, try practicing to induce the urge to defecate. Over time, it will naturally become a habit. When defecating, try to relax as much as possible and do not push hard. Take 2 or 3 deep breaths first and then push a little harder, and the defecation will be natural and smooth.

2. Regular exercise

Moderate exercise is very beneficial for improving constipation. Traditional Chinese medicine believes that "lying down for a long time will damage the qi, and sitting for a long time will damage the flesh." Lack of exercise can cause organ dysfunction and induce constipation. Western medicine also believes that weak abdominal muscles and diaphragm are one of the factors causing constipation. Therefore, it is recommended that patients with constipation should increase exercise appropriately, such as running, walking, gymnastics and other forms of sports. Patients can choose appropriate exercise methods according to their own conditions and perform self-abdominal massage frequently to improve blood circulation, promote gastrointestinal motility and recovery from constipation. Of course, aerobic exercises such as brisk walking, jogging, swimming, and mountain climbing that can enhance physical fitness and muscle strength are the best choices for patients with constipation.

3. Keep a regular schedule

Live a regular life, develop the habit of going to bed early and getting up early, go to bed on time, and improve anxiety. For example, use hobbies to relieve stress after work and try to maintain a good mood. All of these will help balance the autonomic nervous system and keep the stomach and intestines unobstructed. Arrange your life and work reasonably and combine work and rest. Appropriate cultural and sports activities, especially abdominal muscle training, are beneficial to improving gastrointestinal function. They are even more important for those who sit for long periods of time and do mental work with high concentration.

4. Pay attention to your diet

Drink more water, boiled water is best. If you don’t like boiled water, you can make some green tea or jasmine tea to clear away heat and reduce internal heat. Do not be picky about food. Correct bad habits and adjust your diet, increase the intake of vegetables and fruits rich in fiber, and appropriately consume rough and residue-rich grains such as standard flour, potatoes, corn, barley, etc. Oily foods, cold boiled water and honey can help prevent and treat constipation. Drink more water and beverages. Eat more foods rich in B vitamins and intestine-moisturizing foods, such as whole grains, beans, white fungus, honey, etc., and increase the cooking oil appropriately when stir-frying. Avoid alcohol, strong tea, chili pepper, coffee and other foods.