These 9 habits are the "favorites" of constipation, remember these 8 tips, you can relieve half of the winter constipation! Everyone needs it~
Winter is the season of high incidence of constipation, and many people will have difficulty defecation. In fact, in addition to being affected by the season, the appearance of constipation also has a lot to do with our lifestyle habits!
In general, "constipation" has several manifestations:
1. The frequency of bowel movements is low, and the number of bowel movements is less than 3 times per week;
2. Dry stool, hard and globular shape;
3. Difficult, laborious, prolonged defecation;
4. Incomplete bowel movements, and still have the urge to defecate after defecation.
Regardless of whether one or more of the above manifestations are present, it is constipation.
Of course, everyone's bowel movement pattern is different. Some people may have a bowel movement once every 4~5 days, but if there are no uncomfortable symptoms such as dry stool and poor discharge, it does not belong to the category of constipation.
Usually do not pay attention to replenishing water, resulting in a lack of water in the body. If you drink less water, your stools will become dry, which will make it more difficult to have a bowel movement.
Therefore, every day should be divided into multiple times and small sips to replenish water to stimulate gastrointestinal peristalsis and promote bowel movements.
Processed foods such as bread, noodles and biscuits contain high levels of fructans, which can disrupt the body's natural digestive processes, leading to gastrointestinal symptoms such as bloating, constipation, diarrhea and increased gas.
People who don't like to exercise have a higher incidence of constipation. Due to the slow peristalsis of the intestines and the weak contraction of the muscles that lack exercise, the pressure in the abdomen decreases, resulting in a loss of motivation for bowel movements.
It is recommended that everyone maintain exercise at least 3 days a week and move for 30~60 minutes a day.
Many people are "not happy without meat", but it is also unhealthy if they do not pay attention to the combination of meat and vegetables.
Fresh fruits and vegetables are rich in vitamins, fiber and other nutrients, which are of great help to gastrointestinal peristalsis.
Combine fruits and vegetables or whole grains with your daily diet to avoid constipation.
Dairy products have a high lactose content, which is not conducive to digestion and absorption.
People with constipation who consume too much dairy products, such as milk, ice cream and cream, will only worsen bloating.
Iron and calcium affect the contractile function of the gastrointestinal tract, causing constipation.
Unless there is a real deficiency of these two nutrients, it is not recommended for people with constipation to take supplements containing iron and calcium.
Forcibly holding the urge to defecate will cause the urge to "disappear", and it will be difficult to defecate later.
Over time, the intestines lose their sensitivity to bowel movements. Therefore, if you want to have a smooth bowel movement, you must not hold your stool hard.
Young people are accustomed to defecating and looking at their mobile phones, while some middle-aged and elderly people read books or newspapers.
In fact, these bad habits can affect the smoothness of bowel movements. At this time, the person's attention is attracted to other objects, and the posture of the defecation does not change for a long time, and there will be a "problem".
Studies have shown that squatting for more than 3 minutes can lead to venous congestion and congestion in the anal area, which can induce hemorrhoids.
Excessive dependence on drugs in patients with constipation can easily lead to the loss of the colon's ability to contract spontaneously, and can also cause electrolyte imbalances, seizures, arrhythmias, and muscle pain.
Therefore, patients with constipation should take the medication according to the dosage stated on the drug label, and do not take any laxative for more than 2 weeks.
Lack of water in the body will cause dry stools that cannot be passed smoothly.
To prevent constipation, it is best to drink about 3 liters of water a day in addition to the water in foods such as fruits and vegetables.
Make it a habit to defecate regularly, preferably 20 minutes after breakfast.
Drinking 500ml of water before defecation and walking for 10~15 minutes will also help to pass stool.
Massage the abdomen clockwise after three meals, 50 times each time, to promote intestinal peristalsis.
For those who have the urge to defecate and have poor discharge, the levator ani maneuver can be practiced. Do it every morning when you wake up and at night before going to bed, lying on your back, 50 strokes each time.
For example, corn, oats, soybeans, eat more cabbage, celery, leeks, radish, etc., these crude fiber foods have a good laxative effect.
The vegetable oil in high-fat foods can break down fatty acids, enhance intestinal peristalsis, and lubricate the intestines. Dried nuts contain a lot of oil, and proper intake has a laxative effect.
Lack of exercise affects intestinal peristalsis, so it is recommended that everyone walk briskly for 30 minutes every day.
Apples, bananas, citrus, carrots, and cabbage are all pectins that soften stools.
Ensuring smooth blood circulation can promote the normal functioning of the body, so that constipation will not bother you.
Note: Not all constipation can be relieved on its own, for intractable constipation, everyone must seek medical examination and treatment!