1, insist on taking appropriate physical exercise, and intentionally cultivate good defecation habits, such as defecation as soon as you get up in the morning, and defecation time should be fixed.
2. Eat more foods rich in cellulose, such as oats, fruits and various green vegetables.
3. If you find that your body is abnormal, go to the hospital for examination and treatment in time, check your body once or twice a year, and find the problem early and treat it early.
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Extended data:
Secret refers to the reduction of defecation times, difficulty in defecation and dry stool at the same time. Normal people defecate 1 ~ 2 times a day or1~ 2 days/kloc-0 times a day, while constipation patients defecate less than 3 times a week, and defecate laboriously, with hard stool and small amount.
The survey of the elderly over 60 years old shows that the incidence of constipation among those who rarely walk because of old age and infirmity is 15.4%, while the incidence of constipation among those who insist on exercising is 0.2 1%. Therefore, patients are encouraged to participate in exercises within their power, such as walking, walking or massaging abdominal muscles with their hands several times a day, so as to enhance their gastrointestinal peristalsis. Ying Qin, a long-term bedridden patient, turns over and performs circular abdominal massage or hot compress.
Carry out health education to help patients establish normal defecation behavior. You can practice defecation once every morning, even if you have no intention of defecation, you can wait a while to form a conditioned reflex. At the same time, it is necessary to create a quiet and comfortable environment and choose a sitting toilet.
You should eat more grains, vegetables, melons and beans containing crude fiber, drink more water, and drink at least 1500ml every day, especially a cup of warm water every morning or before meals, which can effectively prevent constipation. In addition, you should eat some foods with laxative effect, such as black sesame, honey, bananas and so on.
Preventing or avoiding the use of drugs that cause constipation, not abusing laxatives, actively treating systemic and perianal diseases, and adjusting mental state are helpful to establish normal defecation reflex.
References:
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