1

Regular defecation time

For most people, the easiest time to have a bowel movement is within 3 minutes after getting up in the morning. This period is an active moment of the colon. The active period of colon in a day includes getting up in the morning and after eating, so you should defecate in time during the active period of colon. To develop the habit of regular defecation, even if you don't have a bowel movement, you should squat regularly. After a long time, you will have a bowel movement at regular intervals. The formed defecation rule cannot be easily changed.

In addition, it is worth noting that a defecation time should not be too long, generally within 5 minutes. Long-term defecation will cause local congestion of anus and be prone to hemorrhoids.

2

Do what you want, and concentrate on defecation

Do what you want, that is, defecate immediately when you have a bowel movement, and you can't ignore it. If you often ignore the defecation or tolerate inconvenience, the feces will stay in the intestine for too long and the stool will be dry, which will cause or aggravate constipation. When defecating, you should concentrate on it and have no distractions. Some people like to do other things when defecating, such as reading newspapers or books, texting and chatting, and even playing games, but they don't know that this will promote or aggravate constipation.

Because defecation is a process of nerve reflex, the above behaviors distract the attention during defecation, interfere with this reflex activity, make the peristalsis of intestines uncoordinated, increase the defecation time, and even inhibit the defecation. After a long time, the stimulating response of anus and rectum to fecal lumps will be weakened, resulting in or aggravating constipation.

3

Change the habit of sitting for a long time

People who sit in the office for a long time, such as long-distance drivers, have less activity and their gastrointestinal peristalsis becomes relatively slow. In addition, because of sitting for a long time, pelvic and rectal mucosa are prone to congestion, which can easily lead to anorectal diseases such as hemorrhoids, anal flaccidity, anal fissure, etc., and patients with anorectal diseases have the same characteristics: fear of defecation, and the fear of defecation is often a prelude to constipation. Moderate exercise can improve the body function, contribute to the peristalsis of digestive tract, promote the movement of stool, thus enhancing the ease of defecation and the smoothness of defecation.

4

Pay attention to the adjustment of diet structure

The food should not be too fine, let alone partial eclipse, and increase the cellulose content in the diet, such as eating more coarse cereals such as brown rice, corn, millet, barley, wheat bran and wheat flour; Vegetables (radish, celery, leek, green beans, potatoes and Undaria pinnatifida, etc.) and fruits (apples, dates, bananas, walnuts, pears, etc.).

Eat less strongly stimulating food, such as spices such as pepper and curry; Avoid alcohol and tobacco. You can eat more sesame porridge, walnut porridge, spinach porridge, sweet potato porridge, arborvitae porridge, pine nut porridge and so on. To get enough water, drink 1-2 cups of boiled water or honey water on an empty stomach every morning, which can increase the moisture in the digestive tract, and drink a cup of yogurt about two hours after or before meals.

5

Drink enough water

Don't wait until you are thirsty, because your body is already in a state of water shortage, and severe water shortage will aggravate constipation. Experts suggest that it is best to drink a small amount of water many times, and the more times you drink, the better.

6

Abdominal massage

Lie on your back and massage your abdomen clockwise with your palm as the center. Once every morning and evening, about 1 minutes each time. It can promote intestinal peristalsis and keep the stool unobstructed.

7

Four-step exercise

Regular exercise can strengthen intestinal muscles and enhance intestinal peristalsis. Experts teach you four steps of health exercises: First, practice levator ani movement, anal contraction, because the abdomen has levator ani muscle, the lower abdomen contracts at the same time, constipation patients three times a day, 6-1 times each time. Second, massage the abdomen, massage the abdomen 36 times clockwise and 36 times counterclockwise, three times a day, the more the better. Third, before defecation, press Yingxiang points on both sides of the nose for 1 minutes every day. Fourth, auricular point therapy, use your fingers to quickly twist the two earlobes for one or two minutes, three times a day.

8

Don't rely on laxatives to solve

Once constipation occurs, don't abuse laxatives. First, find out the cause and treat it according to the cause. Abuse of laxatives can easily lead to intestinal dilatation and damage to intestinal function, resulting in dependence and aggravating the condition. Correct and reasonable use of laxatives must be carried out under the guidance of doctors.

9

Laughter relieves constipation

According to American gastroenterologists, shaking the belly when laughing can massage the intestines, help digestion and relieve constipation, and relieve stress and tension.