1, develop good defecation habits. If you can get into the habit of defecation after meals (three meals in the morning, noon and evening), so much the better, because after meals, food will stimulate intestinal peristalsis and cause human defecation reflex, and stick to it every day.

2. Eat a reasonable diet. Eat more foods that can promote defecation, such as fresh vegetables, fruits and various coarse grains. You can drink boiled water or lemonade before eating to promote intestinal peristalsis. Drink more water, and the amount of water per day will reach more than 2000 ml. You can eat some foods rich in oil, such as milk, peanuts, walnuts and so on.

3. Exercise more. Arrange activities for more than 30 minutes every day, such as walking, doing exercises, playing Tai Ji Chuan, etc. , promote defecation.

4. Avoid eating spicy food and standing for a long time. Usually eat more fresh fruits and vegetables, such as pitaya, bananas, apples and so on. Drink plenty of water and massage your abdomen after meals. It can also promote defecation.