1. Eating coarse grains can improve constipation
Nowadays, more and more people are constipated, and the unreasonable diet may be one of the main reasons. Dietary fiber mainly comes from coarse grains and fruits and vegetables, but to many people's surprise, vegetarians should pay more attention to drinking more water than non-vegetarians to avoid constipation. Because vegetarians eat fruits and vegetables, coarse grains, etc., the intake of dietary fiber is generally high, and the dietary fiber absorbs a large amount of water. Therefore, people who add coarse grains to their daily diet should drink more water to lubricate dietary fiber, thus avoiding constipation. To prevent constipation, we need to pay attention to the following four aspects: ensuring adequate water intake, proper intake of dietary fiber, reasonable exercise and avoiding emotional tension.
In terms of diet, one-third of the staple food should be coarse grains, 3-5g vegetables, 2-4g fruits, plus cereals, beans and other foods every day. Except for fruits and vegetables and coarse grains that ensure high dietary fiber, auricularia auricula is also highly recommended because it is rich in water-soluble dietary fiber. A bowl of binaural Lycium barbarum soup can moisten dryness and help defecation. You can also use beans, cereals, red dates, lotus seeds, etc., and drink miscellaneous grains porridge every day to prevent constipation.
And some foods, such as spices such as pepper and pepper, are irritating foods, which will cause gastrointestinal discomfort or constipation. Try to eat as little as possible.
Water Health Channel reminds that dietary fiber supplement without drinking water will aggravate constipation
Many people have constipation due to greasy diet and disordered work and rest. Whether it is self-diet, self-buying medicine, or various massage detoxification and secret remedies, there are certain risks. Constipation is not a disease, but it is easy to get sick if you tamper with it yourself. Many people regard eating high-fiber food as the first priority to solve their constipation problem, but relying on high-fiber food and not drinking enough water can't solve the constipation problem, and it may aggravate constipation.
Zhao Qiang, a nutritionist at Taiwan Province MacKay Memorial Hospital, pointed out that feces need to form a volume in the large intestine, and besides fiber, it needs water to help it expand, so that it can stimulate the intestine. Therefore, if you eat a lot of fiber, but there is not enough water, the fiber will not swell, and the feces will be small, dense and hard, and the transportation in the intestine will be slower. In addition, a basic function of the large intestine is to recover the water in the feces. The more water the body lacks, the more water the large intestine recovers, and the drier the feces, the more serious constipation. Many people may still think that they are "stubborn constipation", but in fact they just drink too little water.
2. Drink plenty of water to help defecation
If the feces stay in the large intestine for too long, the water contained in it will be absorbed in large quantities, which will make it difficult to discharge the feces. But in fact, there is another very important reason, which is that the excretory capacity of intestinal organs is insufficient, leading to stool deposition. Therefore, in order to defecate smoothly, not only should there be enough water in the intestinal cavity that can soften the stool, but also the water intake should be the driving force for excretion. If we just sip water, the water flow is slow and it is easy to urinate. Therefore, it is best for people with constipation to drink water with a big mouth (that is, with a full mouth), swallowing faster, but not too fast, so that water can reach the colon as soon as possible, and at the same time stimulate intestinal peristalsis, so that the stool can be excreted in time and the constipation can be effectively improved.
3. Massage before going to bed is indispensable
Besides drinking water, it is also beneficial to cooperate with massage. Massage the abdomen before going to bed, promote intestinal peristalsis, enhance abdominal muscle tension, and make drinking water the next morning to promote defecation with half the effort. Lie on your back on the bed, press on your abdomen with your right hand or hands, and massage your abdomen for 3-4 times, in the order of right lower abdomen-right upper abdomen-left upper abdomen-left lower abdomen, with moderate strength, about 3-5 minutes.
4. How to prevent constipation
1. Avoid eating too little or eating too fine food, lacking residues and reducing the stimulation to colon movement. Eat more foods that are beneficial to laxative, such as bananas, cabbage, bean sprouts, apples, hawthorn and so on.
2. Avoid disturbing defecation habits: constipation is easy to occur due to mental factors, changes in life patterns, and fatigue caused by long-distance travel.
3. Avoid abusing laxatives: Abuse of laxatives will weaken the sensitivity of the intestine, form dependence on some laxatives, and cause constipation.
4. Arrange life and work reasonably, so as to combine work and rest. Appropriate cultural and sports activities, especially abdominal muscle exercise, are beneficial to the improvement of gastrointestinal function, which is more important for sedentary and highly concentrated mental workers.
5. Develop good defecation habits, defecate regularly every day, form conditioned reflex, and establish good defecation rules. Don't ignore it when you have a bowel movement, and defecate in time. The environment and posture of defecation should be as convenient as possible, so as not to inhibit defecation and destroy defecation habits.
6. It is suggested that patients should drink at least 6 cups of 25ml water every day, do moderate-intensity exercise, and develop the habit of defecation regularly (twice a day, 15 minutes each time). After waking up and eating, the action potential activity of the colon is enhanced, which pushes the feces to the distal end of the colon, so it is the easiest time to defecate in the morning and after eating.
7. Treat anal fissure, perianal infection, adnexitis and other diseases in time. Use laxatives with caution, and do not use strong stimulation methods such as intestinal lavage.
8. Help to absorb nutrients: If you ingest probiotics every day, you can not only curb the production of harmful flora in the intestine, but also provide a good growth environment for beneficial bacteria in the intestine and create a healthy intestine. There is also Bacillussubtilis contained in "Mommy Love", which has a good effect on lactose decomposition and can help children digest and absorb milk or milk powder. And the beneficial bacteria in Mommy Love can promote the absorption of nutrients such as protein contained in milk powder and milk. It contains essential nutrients metabolism and vitamins B1, B2 and B6 necessary for growth and development, which can help children grow and develop well.
9. It is suggested to take probiotics to improve the balance of intestinal flora. Mommy loves probiotics, which can improve intestinal health, reduce constipation, maintain intestinal barrier function and enhance autoimmune function.