In the process of defecation, many people will have squat pits for too long due to difficulty in defecation, which has a huge impact on the health of defecation and intestinal maintenance.
Especially for some friends with severe constipation, sometimes it takes more than half an hour to successfully excrete feces. In the long run, it is easy to significantly increase the incidence of intestinal diseases. So in the face of difficult bowel movements, is there any good way to achieve effective solutions?
Let's take a look at three tips that can help everyone defecate.
1. Actively drink water
To promote the smooth excretion of feces, it is very important to develop good drinking habits. Because only when drinking water in time can the gastrointestinal peristalsis be sufficient, and avoid excessive dryness of the intestines or feces due to lack of water in the body, which is very helpful for accelerating the excretion of feces and staying away from constipation.
However, active drinking water is not the same as excessive drinking, usually, for adults, the total amount of daily water needs to be controlled between 1500 and 2000ml. And if you want to maximize the smoothness of bowel movements, daily drinking water must be based on warm boiled water.
Do not over-favor carbonated drinks, milk tea, coffee, strong tea and other strong stimulant drinks, this unhealthy drinking habit is more detrimental to intestinal maintenance and fecal excretion.
2. Enhance exercise
Sedentary is one of the most important influencing factors that contribute to poor stool excretion. In order to successfully solve this problem, in addition to actively correcting the sedentary habit, it is also very important to appropriately increase the amount of daily activity.
Usually, it is recommended that you take 30 to 80 minutes of physical exercise after work every day. However, during the exercise process, you must master the correct exercise method, and you must do a good job of warm-up activities in time before starting exercise.
3. Healthy eating
Whether the daily diet is healthy and reasonable has a huge impact on gastrointestinal function. If you regularly overdos high-oil, high-salt, high-sugar and spicy indigestible foods, it is likely that the digestive burden will lead to a significant decrease in gastrointestinal motility. In this case, the incidence of constipation is prone to a sharp increase.
Therefore, for the sake of good health, especially the health of bowel movements, we must develop good eating habits in time, especially for the choice of food for three meals a day, we must pay full attention.
In general, for patients with constipation troubles, it is recommended to eat more stomach foods that are rich in dietary fiber and can promote digestion in the daily meals, such as common celery, spinach, greens, coarse grains, oats, millet, yams, pumpkins, etc.
Eating more of these foods can be very effective in enhancing gastrointestinal function, promoting intestinal peristalsis, and is very helpful for relieving constipation and accelerating drainage.
The above is a common trick to help everyone defecate and stay away from constipation, mainly including active drinking, enhanced exercise and healthy eating. For this kind of knowledge, we must pay more attention to it.
Especially if there is already a serious constipation problem, it is necessary to pay more attention to gastrointestinal maintenance. Otherwise, for a long time, it is likely that the incidence of intestinal diseases will increase significantly due to severe constipation, which will have a very huge adverse impact on physical health.