1. Analyze the causes of constipation and adjust your lifestyle. Develop the habit of regular bowel movements; quit smoking and drinking; avoid drug abuse. When you feel the urge to defecate, you need to defecate promptly to avoid inhibiting defecation. Long-term and repeated inhibition of defecation can lead to an increase in defecation reflex threshold, loss of defecation intention, and constipation.

2. Promote a balanced diet, increase dietary fiber appropriately, and drink more water.

(1) High-fiber diet: Dietary fiber itself is not absorbed and can absorb water in the intestinal cavity to increase fecal volume, stimulate the colon, and enhance motility. Foods rich in dietary fiber include wheat bran or brown rice, vegetables, and pectin-rich fruits such as mangoes and bananas (note: unripe fruits contain tannic acid, which can aggravate constipation). ?

(2) Replenish water: Drink more water. It is recommended to drink more than 1500ml of water every day to maintain sufficient water in the intestines and facilitate the discharge of feces.

(3) Supply sufficient amounts of B vitamins and folic acid: Eating foods rich in B vitamins can promote the secretion of digestive juices, maintain and promote intestinal peristalsis, and facilitate defecation. Such as whole grains, yeast, beans and their products, etc. Among vegetables, spinach and cabbage contain a large amount of folic acid, which has a good laxative effect.

(4) Increase gas-producing foods: Eat more gas-producing foods to promote intestinal peristalsis and facilitate defecation; such as onions, radishes, garlic sprouts, etc. ?

(5) Increase fat supply: Appropriately increase high-fat foods. Vegetable oil can directly moisturize the intestines, and the decomposed fatty acids can stimulate intestinal peristalsis. The kernels of dried fruits (such as walnut kernels, pine nut kernels, various melon seed kernels, almonds, peach kernels, etc.) contain a large amount of oil, which can lubricate the intestines and relieve constipation.

3. Moderate exercise is mainly medical gymnastics, which can be combined with walking, jogging and abdominal self-massage.

(1) Medical gymnastics: mainly to enhance the strength of abdominal muscles and pelvic muscles. Practice method: While standing, you can do high-leg walking, squatting and standing, abdominal and back exercises, kicking exercises and turning exercises. In the supine position, you can take turns to lift one leg or both legs at the same time, lift it to 40°, pause for a while, and then put it down. Take turns flexing and extending your legs to imitate cycling. Lift your legs, make circles from inside to outside, and do sit-ups, etc.

(2) Brisk walking and jogging: can promote intestinal peristalsis and help relieve constipation.

(3) Deep and long abdominal breathing: When breathing, the amplitude of diaphragm activity increases compared with usual, which can promote gastrointestinal peristalsis.

(4) Abdominal self-massage: Lie on your back on the bed, bend your knees, rub your hands together to warm them, place your left hand flat on your navel, and place your right hand on the back of your left hand. With the navel as the center, press in a clockwise direction. rub. Do it 2 to 3 times a day, 5 to 10 minutes each time.