For white-collar workers who go to work, they often don't have enough time to exercise. They don't want to move after work, and they won't and shouldn't take the initiative to try drugs or food that may harm their health.
Here are some simple and effective methods from the aspects of exercise methods, diet, drugs and side effects.
First of all, exercise method 1. Leg exercise method One hour after dinner, you can choose a flat place to lie down, raise your legs gently, and keep your calves at a 90-degree angle with your thighs. Keep your legs open and closed again. This group of movements can be done 1 time a day, preferably 20 times each time. It can help digestion and effectively promote gastrointestinal peristalsis.
2. Push the wheel method to bend and stretch the left and right legs alternately. When doing this action, you can feel like riding a bicycle. If your body is too stiff when doing this exercise, the range of leg movement is not easy to be too large. If your flexibility is ok, you can move a little more to make yourself feel slightly sweaty. Keeping this posture for about 40s can relieve constipation.
3. Support method Support method is not to support both legs and hands at the same time. The specific approach is as follows. First, put your hands and knees on the ground and keep your neck and back in a straight line. Then the hand with one hand and the foot with one foot on the opposite side are gradually lifted and straightened into a straight line for several seconds; Change another pair of hands and feet to support. Stop by feeling a little sweaty.
Secondly, in addition to improving constipation through exercise, diet can also relieve its constipation through the following two methods.
1. There are many kinds of coarse grains. The reason why eating coarse grains can help people improve constipation is because in modern life, the food people eat in daily life is more delicate, which is not conducive to the formation of feces after digestion. Coarse grains can effectively solve this problem.
2. Supplementing dietary fiber Dietary fiber is known as? Seventh nutrient? It is the power source of human intestinal peristalsis. Supplementing dietary fiber and promoting intestinal peristalsis is an effective method to solve constipation.
For example, malt contains dietary fiber, digestive enzymes and abundant B vitamins, which can promote the secretion of gastric acid and pepsin, help digestion and increase intestinal peristalsis.
3, talk about vegetables and fruits:
Fruits containing pectin, such as apples, bananas, kiwis, hawthorn and pitaya, can be selected. For patients with frequent constipation, apples, bananas, kiwis and pitaya can be preferred. Hawthorn can't be eaten too much, because it affects gastric acid secretion.
For vegetables, not all vegetables containing cellulose are suitable for constipation patients. Some vegetable fibers are too thick to digest, but they will stimulate the digestive tract and cause abdominal discomfort or diarrhea. This kind of diarrhea is not active excretion, but passive and stressful excretion, which is unfavorable to the health of digestive tract.
Vegetables rich in high-quality dietary fiber include: onion, okra, broccoli, spinach, lettuce, fungi mushrooms, etc. Auricularia can also be included.
Third, medication.
If you are really uncomfortable or have long-term constipation, you can choose to treat it with drugs. But absolutely not? For a moment? It is important to restore your physiological defecation.
1, cellulose and other volume laxatives. The purpose of these drugs is to increase intestinal osmotic pressure and enhance catharsis. Disadvantages are slow onset, and poor dosage control will cause abdominal distension and abdominal pain. In addition, remind everyone that drinking more water after taking this kind of medicine can improve the curative effect.
2, senna, rhubarb, Maren pills, castor oil and other plant laxatives, such drugs are more irritating, and it is this intestinal stimulation that promotes peristalsis. Disadvantages can not be used for a long time, which will lead to dependence and even damage to enteric nervous system, further aggravating constipation.
3, lactulose, mannitol, polyethylene glycol and other osmotic laxatives, the purpose is also to improve intestinal osmotic pressure, softening feces, used to treat mild and moderate constipation with good results. Relatively speaking, this kind of laxatives have low side effects, and may have side effects such as flatulence, but polyethylene glycol is more suitable for constipation patients complicated with hypertension, heart disease and renal insufficiency.
4, paraffin oil and other lubricating laxatives, the main function is lubrication, without any? Active? The ingredients, the elderly and infirm, long-term bedridden people should use this kind of medicine with caution, more suitable for patients with hard stool, the disadvantage is that it interferes with the absorption of fat-soluble vitamins.
5, mosapride and other intestinal motility drugs, these drugs are very? Active? Yes, it directly acts on the smooth muscle of intestinal wall and promotes intestinal motility. It is more commonly used in the treatment of functional dyspepsia, and the side effects of patients are headache, diarrhea, abdominal pain, palpitation and so on.
6, probiotics and other microecological agents, the main role is to adjust the PH value of the intestine, regulate the normal peristalsis of the intestine, and at the same time promote the excretion of food residues, with the least side effects, but the effect of treating constipation is also the weakest, which is more suitable for infants.
Doctor of Medicine, Doctor of Life Science, Licensed Pharmacist, Senior Nutritionist, protect life and health, reject pseudo-health, and nurse a healthy you by hand!