(2) Replenish water: drink plenty of water. It is suggested to drink more than 65,438+500 ml every day to keep enough water in the intestine, which is beneficial to the excretion of feces.
(3) Adequate supply of B vitamins and folic acid: The use of foods rich in B vitamins can promote the secretion of digestive juice, maintain and promote intestinal peristalsis, and facilitate defecation. Such as coarse grains, yeast, beans and their products. Among vegetables, spinach and cabbage contain a lot of folic acid, which has a good laxative effect.
(4) Increase gas-producing foods: eat more gas-producing foods to accelerate intestinal peristalsis and facilitate defecation; Such as onions, radishes and garlic sprouts. ?
(5) Increase the supply of fat: appropriately increase high-fat foods, vegetable oil can directly moisten intestines, and decomposed fatty acids can stimulate intestinal peristalsis. Seeds of dried fruits (such as walnuts, pine nuts, various melon seeds, almonds, peach kernels, etc.). ) contains a lot of oil, which has the effect of moistening the intestines and relaxing the bowels.
Moderate exercise is mainly medical gymnastics, which can be combined with walking, jogging and abdominal self-massage.
(1) medical gymnastics: mainly to strengthen abdominal muscles and pelvic muscles. Practice method: Standing posture can do walking with legs lifted in place, squatting and standing up, abdominal back movement, kicking movement and turning movement. When lying on your back, you can lift one leg or both legs in turn at the same time, up to 40, and then put it down after a pause. Legs bend and stretch in turn, imitating riding. Lift your legs, draw circles from the inside out, and sit-ups. (2) brisk walking and jogging: it can promote intestinal peristalsis and help relieve constipation.
(3) Deep and long abdominal breathing: When breathing, the diaphragm moves more than usual, which can promote gastrointestinal peristalsis.
(4) Abdominal self-massage: Lie on your back in bed, bend your knees, rub your hands hot, put your left hand flat on your navel, put your right hand on the back of your left hand, and press clockwise with your navel as the center. Do it 2 ~ 3 times a day for 5 ~ 10 minutes each time. Smooth, secret new formula, scientific and efficient, advanced production technology, raw materials 100% high-quality Chinese herbal medicine, no side effects on human body, high concentration. Has the advantages of quick response and the like, and the curative effect is completely superior to the traditional constipation treatment drugs.