What about constipation in plateau tourism?

First, diet-the first step to bid farewell to constipation: start with daily diet

Breakfast is very important!

Promote smooth defecation, breakfast is especially important!

After getting up in the morning, supplementing food to the stomach after a night's rest can stimulate the peristalsis of the stomach and help form the habit of defecation. If you don't eat breakfast for a long time, it is easy to cause gastrocolonic reflex disorder, but constipation. Improve constipation, get up early and have a good breakfast ~

Choose foods rich in dietary fiber and bathe MM's large intestine!

2. For those MM who eat but are not easy to defecate, eat more foods rich in water-soluble dietary fiber.

The water contained in the water-soluble dietary fiber is not easily absorbed by the large intestine, and directly absorbs the water in the dietary fiber, making the stool soft and beneficial to defecation. Especially seaweed (like kelp, Sargassum fusiforme, etc. ), konjac, fruit and other foods rich in water-soluble dietary fiber will produce bacterial fermentation in the large intestine, accelerate the peristalsis of the large intestine, improve constipation and make the stool smooth.

3. For MM who is losing weight or eating less:

Cereals (buckwheat, oats, etc. ), beans (soybeans, red beans, etc. ), vegetables (burdock, dill, etc. ), sweet potatoes, fungi and other foods are rich in water-insoluble dietary fiber, which can increase the volume and weight of stool, accelerate gastrointestinal peristalsis, help to remove garbage in the body and improve constipation. (But if you eat too much poop, it will harden, which is counterproductive. )

4. Hydrate your body frequently

Insufficient water intake in the body is also an important factor causing constipation. When the stool stays in the large intestine, the water it contains will be absorbed in large quantities. If there is not enough water in the body, the stool will become dry and hard, leading to poor defecation. In order to ensure the quality of defecation, drink plenty of water and drink water frequently.

Especially in the morning, sipping a large glass of water slowly can stimulate gastrointestinal peristalsis, make the whole digestive tract active and defecate easily.

5, increase the intake of beneficial bacteria in the body!

In a healthy stomach, beneficial bacteria such as lactic acid bacteria (or bifidobacteria) regulate the intestinal environment. However, if dietary fiber intake is insufficient and animal fat and protein intake is excessive, harmful bacteria such as Escherichia coli will breed, destroy the normal balance of intestinal environment and affect the quality of defecation.

MM can eat more foods containing oligosaccharides, bifidobacteria, fermented foods and dairy products, and increase beneficial bacteria in the intestine. Such as yogurt, cheese, natto, miso, vinegar, etc. It can effectively regulate the balance between beneficial bacteria and harmful bacteria in the intestine and make the intestine healthier.

Second, life-improving daily living habits is the key!

1, get into the habit of defecating on time.

After breakfast, even if you feel uncomfortable, you should get into the habit of going to the toilet!

Habitual defecation in the toilet after getting up can prevent constipation. Even when you go out, if you feel like going to the bathroom, you should go to the bathroom immediately. Don't be patient and deliberately suppress your defecation. If you often suppress defecation, it will damage the defecation function, and gradually you don't want to go to the toilet.

2. The stress of daily life is also the reason behind constipation.

Autonomic nerve disorder caused by daily life stress is also an important cause of constipation. The peristalsis of the large intestine is regulated by the autonomic nerves of the human body. Mental fatigue caused by stress will cause autonomic nerve disorder, which will further affect gastric peristalsis and cause constipation.

Usually, you can do more sports or things of interest, release stress in time, relax your mood and promote smooth defecation.

3, limiting diet is the enemy of constipation!

Because of weight loss and other reasons, deliberately controlling food intake and reducing the number of meals will lead to insufficient intake of water and dietary fiber, which will cause constipation! Don't take extreme diet control methods to lose weight. According to the individual situation, improve the diet structure, reasonably intake dietary fiber and nutrition, and reasonably eat three meals a day.

4. Pay attention to the prevention and treatment of "yin cold stagnation" in the body.

Eating too much cold drinks and food, or staying in an air-conditioned room for a long time without enough exercise may cause constipation. The body is too cold, the blood circulation is not smooth, and the metabolic function is reduced. This will cause gastrointestinal autonomic nervous disorder, weakened gastrointestinal activity, and easily cause constipation.

MM with constipation due to body cold can be adjusted by eating more isothermal foods such as radish, burdock, pumpkin and carrot, and eating less cold vegetables and cold drinks as far as possible.

At the same time, pay attention to the warmth of the soles of the feet, often take a bath and massage, promote blood circulation of limbs and lower body, improve body cold symptoms and prevent constipation.

Third, exercise-proper exercise, inject new vitality into the body!

Daily abdominal exercise makes the stomach more comfortable! Exercising abdominal muscles can put pressure on the anus and squeeze the stool! Abdominal muscle movement can promote blood circulation and activate gastrointestinal peristalsis. Let's start practicing every day!

Simple abdominal muscle movements:

1, just started practicing, step by step.

Sit on the bed with your legs straight together. Keep your hands straight and support your body. Keep this posture, slowly raise your leg 30~50cm, hold it for 10 second, and then drop it. Do this action 10 times.

2. After getting used to it, do the following training.

Lie on your back, with your legs bent, your knees protruding, your hands crossed behind your head, your upper body sitting close to your knees, and do sit-ups continuously 10 times.

3. Abdominal breathing for effective treatment of constipation.

Abdominal breathing refers to inhaling slowly through the nose to make the abdomen bulge, and then exhaling through the mouth to expel abdominal gas from the body. This breathing method can exercise the abdominal muscles and diaphragm, stimulate the large intestine and promote the peristalsis of the large intestine, which is of great help to treat constipation. In addition, abdominal breathing can also exercise abdominal muscles, relieve the tension of the body and relieve constipation caused by stress.

4, massage the stomach, let us stay away from constipation!

3~5 hours after meals, lie on your back in bed and massage clockwise around your navel for 2~3 weeks. Abdominal massage should be slow and moderate, which is conducive to large intestine peristalsis and promotes defecation.

5. In daily life, enough exercise is essential!

Even a small amount of exercise can stimulate the stomach, which is of great help to improve constipation! Walking for about one stop at work, climbing stairs when changing to subway, doing housework or simply stretching in your spare time can all help you relax, relieve stress and promote gastrointestinal peristalsis.

So in order to be healthier, daily exercise is essential!