1, ordinary toilet
People who are often constipated feel that defecation is fleeting and it is more difficult to defecate for a long time. It is recommended to develop regular toilet time. For example, after washing in the morning, you can try squatting to cultivate defecation.
Step 2 drink a glass of warm water
When defecating, you can drink a cup of 500ml warm water, which can stimulate gastrointestinal peristalsis and increase the amount of defecation, especially for improving the difficulty of discharging dry stool. Drinking warm water in autumn and winter can also help various organs of the body replenish water and reduce chapped skin caused by dry climate.
3, often massage the abdomen
You can spread your habitual hand around your navel, gently press your palm to draw a circle clockwise, without deliberately exerting force or rubbing your hands. The massage time can be adjusted according to the defecation situation.
Step 4 eat apples and bananas
If you are constipated for a long time, it is recommended to eat more fruits and vegetables to improve symptoms. Apples and bananas are rich in sorbitol, fructooligosaccharides and cellulose, which can help the proliferation of intestinal beneficial bacteria and stimulate intestinal peristalsis. When eating breakfast, you can also establish the habit of defecation in the morning.
5. Diet and defecation
The nutrition of three meals should be balanced, and the amount of food should be maintained every day. Don't eat less and eat more. Diet should not be too fine, eat more coarse grains and miscellaneous grains, which is conducive to the movement of stool in the intestine. Eating raw white radish can promote digestion, and its spicy ingredients can promote gastric juice secretion and regulate gastrointestinal function. In addition, it is rich in crude fiber, which can promote gastrointestinal peristalsis and keep the stool unobstructed.
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