1, properly add oil.

Oil can lubricate the feces in the intestine and promote gastrointestinal peristalsis. Mainly supplemented with vegetable oil, with sufficient vitamin E, such as peanut oil, soybean oil, rapeseed oil and olive oil.

2, drink plenty of water, be sure to drink plenty of water.

The amount of drinking water should be at least1200ml per day (the amount of 2 bottles of mineral water). 6-8 glasses of water, drink once every 2 hours. Usually after getting up, before going to bed and before eating.

3. Don't abuse laxatives.

There are many kinds of laxatives, their modes of action are also diverse, and they have certain side effects. Abuse without medical advice is likely to lead to dependence or aggravate constipation.

4. Eat more coarse grains and supplement dietary fiber.

Dietary fiber can regulate intestinal dysfunction, help food digestion and promote intestinal peristalsis.

For example: oats, corn, leeks, jujubes, oranges, watermelons and so on.

5. Stick to regular exercise.

Appropriately increase the amount of exercise, such as running and walking. According to your own conditions, choose a suitable exercise mode to promote gastrointestinal peristalsis and relieve constipation.

6, if you have shit, go quickly, don't hold back.

When it is held, the intestines will absorb some water. The longer you hold it, the harder the stool will be. More times, constipation will be permanent. You must go to the toilet whenever you feel comfortable.

7. Try to keep a good mood if you can't pull out shit.

You may not know that when you are anxious, your intestines also indicate that you are under great pressure, and it will become more and more difficult to go to the toilet. So for the pleasure of the intestines, we should also keep a good mood. Proper release of pressure is also very helpful for defecation.

8. Don't play with your mobile phone when defecating.

Playing mobile phone will distract the attention of defecation, and missing defecation will lead to slow defecation and long time. Don't take mobile phones and anything that can interfere with defecation when going to the toilet. Try to come out in 3-5 minutes.

9. Massage your stomach every morning and evening.

Massage the abdomen clockwise, 30-50 times each time, once in the morning and evening, which can promote the discharge of stool and relieve constipation.