What’s the trick for constipation?

There are a lot of tricks when it comes to constipation, but the ones that are suitable for you are still the best. Here are three of them.

The first type: the least recommended. When many people are constipated, their first reaction will be to think of a series of substances with laxative ingredients such as senna and rhubarb. I think this can solve an urgent need, but from the perspective of traditional Chinese medicine, this kind of thing is harmful to our constitution and is the least recommended.

Second type: Ensure enough exercise. Once the amount of exercise increases, our intestinal peristalsis will increase. Coupled with drinking a lot of water, this will make our feces expand, and we can effectively Relieve constipation,

The third method: This is also the method I often take, which is to eat a lot of leafy vegetables. If my amount of leafy vegetables does not reach 1 catty every day, I may eat it at night. Eat a plate of boiled vegetables or stir-fried vegetables with minced garlic. This ensures that I have enough green leafy vegetables. Why is it so emphasized?

Because green leafy vegetables are rich in dietary fiber, this will increase our intestinal peristalsis and effectively relieve constipation.

Many friends have encountered constipation. There is no magic trick to improve constipation. We have to be honest and take life seriously. Some data say that constipation can be improved by drinking honey, eating sweet potatoes, eating more fruits, and exercising more. Is it really so effective? It may not have a more obvious effect. In fact, constipation is caused by many factors, not just diet, but also our living habits, emotions, etc.

First of all, if constipation occurs, I think we should calm down. It is difficult for an individual to live without being constipated from birth to death. Constipation is a very normal phenomenon. We just need to face it calmly. Don’t Excessive anxiety and tension affect our work and study throughout the day. If we are emotionally anxious and nervous, it will make the sphincter insensitive and miss the bowel movement. If we miss the bowel movement, it will be difficult to defecate. If food residues accumulate in the intestines for too long, it will be very difficult. May cause constipation.

After relaxing, we should reflect on the causes of constipation, which may be caused by the following points:

①Lack of dietary fiber in daily diet and eating more refined foods< /p>

The most common constipation is the lack of dietary fiber in the diet, so it is generally recommended that everyone supplement dietary fiber and consume foods rich in dietary fiber such as fresh fruits and vegetables, potatoes, and whole grain foods. Dietary fiber cannot be digested and absorbed by the human body. It is eventually mixed with food residue and excreted together. With the help of dietary fiber, the volume of food residue can be increased, and the increased voids will make it softer, which can enhance defecation and facilitate defecation. Water-soluble dietary fiber can also absorb water and prevent dry and difficult stools. If there is a lack of dietary fiber in the daily diet, we eat more refined foods, such as white rice, white noodles, and steamed buns, with a high proportion of animal foods and a low proportion of plant foods. We like snacks, puffed foods, and processed foods. Food, desserts and more.

② Dieting to lose weight, less food intake, less residue volume

Many friends encounter the problem of constipation during weight loss. Most of the time we defecate through "defecation" "Reflex" produces the urge to defecate. If we diet too much, our food intake will be greatly reduced, and the formation of food residue will be less. As a result, the defecation reflex will be difficult to form, and the residue will accumulate for a long time, becoming dry and hard to pass. It is best to give up the practice of dieting to lose weight, and choose low-calorie foods and light cooking to assist weight loss. Do not reduce food intake greatly. Our main thing to ensure is that the "total caloric intake" is lower than the energy consumption, not to reduce Total food intake. Increase dietary fiber intake and increase the volume of food residue.

③Insufficient daily water drinking

Insufficient water drinking may also cause constipation. Food residues are stored in the large intestine, and the large intestine will continue to reabsorb nutrients in the food residues, including water and water. If too much is absorbed, the food residue will become more and more dry. Sufficient water will help relieve the dryness of the food residue, allowing the food residue to remain soft and easy to drain for a longer period of time.

④Changes in work and rest time and sudden changes in the biological clock

Changes in work and rest time are likely to cause constipation. The main reason is that we tend to "miss the urge to defecate" and we feel it when we defecate. After the urge to defecate, follow the force to defecate. If you miss the urge to defecate, it will be difficult to defecate again. If the schedule of work and rest changes, such as traveling or business trip, and the defecation time changes, it is easy to cause constipation. This kind of constipation can be easily relieved by returning to the usual defecation time.

⑤ Sedentary and lying down for a long time, less exercise, and insufficient intestinal motility

Lack of exercise may increase the possibility of constipation. Exercise can accelerate gastrointestinal motility, increase intestinal motility, and participate in appropriate Exercise can help prevent constipation. It is recommended to exercise for about an hour 3 to 5 days a week. It can not only improve physical fitness and maintain a reasonable BMI, but also help prevent constipation.

In addition, developing the habit of defecation at fixed points can better prevent constipation. For example, choosing a time that suits you and fixing defecation at this time point will help the intestines and stomach to develop more frequent and active peristalsis at this time point in the long run. The situation can better produce the urge to defecate and facilitate our defecation.