Long-term constipation, stubborn constipation, must find the reason from the lifestyle? See if the following four points have been done? #What to do about constipation #1 Drinking more water can keep enough water in the intestines to soften

Long-term constipation, stubborn constipation, must find the reason from the lifestyle? See if the following four points have been done? #便秘怎么办 #

1 Drink plenty of water

Water can keep enough moisture in the intestine to soften the stool, thus preventing the stool from drying out. Dietary guidelines for Chinese residents recommend drinking 1500-1700 ml of drinking water per person per day. In summer, due to sweating and evaporation of water, it is recommended to drink water to reach 2000 ml / day.

2. Eat more high-fiber foods

These foods can promote the swelling of feces, increase the volume of feces, further increase the pressure of the intestines, stimulate intestinal peristalsis, thereby preventing and relieving constipation. It is best to include high-fiber foods in your daily diet list. Including sweet potatoes, corn, oats, millet, sorghum, etc. If you already have symptoms of constipation, you can simply eat oatmeal, which can have a good laxative effect. At the same time, vegetables and fruits are high in dietary fiber.

For example, celery, leeks, spinach, cabbage, etc. have a good laxative effect. Apples contain pectin, which protects the intestinal wall, activates beneficial bacteria in the intestine, regulates gastrointestinal function, can effectively clean the intestines, as well as laxative; Kiwifruit is rich in dietary fiber, which can quickly remove harmful metabolites from the body; Citrus can promote intestinal motility and digestion; Ripe bananas contain a high content of dietary fiber and are rich in magnesium. Magnesium has a laxative, softening effect on feces.

3. Eat some fatty foods appropriately

The oil can smooth the intestines and moisten the intestines and laxative. It is recommended that patients with constipation of normal weight and normal blood lipids have a small handful per day. For example, melon seeds, walnuts, pine nuts, almonds, cashew nuts, sesame seeds, and other kernel foods, as well as the consensus that such foods provide fats and fats, are also rich in vitamin B1. B vitamins can promote the secretion of digestive juices, maintain and promote intestinal peristalsis, and promote intestinal peristalsis. Insufficient B1 in the body will affect nerve conduction, slow down gastrointestinal peristalsis, is not conducive to the digestion, absorption and excretion of food, and is easy to cause constipation.

4. Take gas-producing foods when necessary

The gases produced can stimulate intestinal peristalsis, such as onions, radishes and soybeans. At the same time, be careful to avoid foods that can increase constipation. For patients with symptoms of constipation, they should eat less or fast to irritating foods such as peppers, onions, garlic, and alcohol. In short, appropriate adjustment of dietary structure and correction of bad habits of partial eating have played a very good role in preventing and treating constipation.