Super effective home remedies for constipation, so that you can end constipation troubles

People who do not have constipation may not know the pain of constipation, constipation can make people in an uncomfortable state all day long, eat poorly and sleep unsteadily, and not excrete in time will also cause some unhealthy health. Therefore, people must have bowel movements every day to be healthy. If you are one of those who are often constipated, let's take a look at what you can eat every day to treat constipation.

1. Home remedies for dietary treatment of constipation

1. High-fiber diet:

Eating more fresh vegetables, adding bran, wheat bran, etc., every day, can increase the intake of dietary fiber, expand the volume of stool, promote intestinal peristalsis, and reduce the occurrence of constipation.

2. Drink plenty of water:

Especially when eating high-fiber foods, drink at least 8 glasses of water a day. In particular, drinking a glass of lightly salted boiled water in the morning is beneficial for keeping the intestines clean and smooth, and softening the stool.

3. Moderate consumption of gas-producing vegetables and pectin foods with softening effect:

Moderate consumption of gas-producing vegetables, such as potatoes, radish, onions, soybeans, raw cucumbers, etc., can increase intestinal peristalsis when the gas bulges in the intestines, which can reduce qi and facilitate stool. Eating foods high in pectin, such as apples, bananas, carrots, beets, cabbage, citrus, etc., can soften stools and reduce symptoms.

4. Frequent consumption of honey and starch:

Regular consumption of honey and starch will reduce the occurrence of constipation, honey has a lubricating effect on the intestines, and starch absorbs water and softens the stool.

5. Foods that increase B vitamins:

Increase the supply of B vitamin foods, and try to choose natural, unprocessed foods, such as whole grains, legumes, yeast, etc., to enhance intestinal tension.

6. Which foods should not be chosen:

Avoid foods that stimulate mucus gland production, such as dairy products, foods high in fat, and foods with spices.

2. Treatment of constipation

1. Go to the toilet on time

Everyone has a variety of habits, stool is no exception, to a certain time to defecate, if often delay the time of stool, destroy good bowel habits, can make the defecation reflex weakened, cause constipation, so do not artificially control the feeling of defecation. For those who are often prone to constipation, we must pay attention to arranging stool at a reasonable time, go to the toilet every time, and develop a good bowel habit. This creates a stable circadian clock and prevents stool accumulation from becoming hard; If you really can't solve it, you should also try to practice to generate a sense of defecation, and it will naturally become a habit over time. When defecate, take it as easy as possible, don't squeeze hard, take 2 or 3 deep breaths and then strain slightly, and the bowel movement will be natural and smooth.

2. Regular exercise

Moderate exercise is very good for improving constipation, and traditional Chinese medicine believes that "lying down for a long time hurts qi, and sitting for a long time hurts the flesh" Lack of exercise can make the internal organs function low and induce constipation. Western medicine also believes that weakness of abdominal muscles and diaphragm is one of the factors causing constipation. Therefore, it is recommended that patients with constipation should appropriately increase exercise, such as running, walking, gymnastics and other forms of physical activity, patients can choose the appropriate exercise mode according to their own conditions, and often carry out self-abdominal massage to improve the circulation of qi and blood, and promote gastrointestinal peristalsis and constipation recovery.Of course, aerobic exercises such as brisk walking, jogging, swimming, and mountaineering, which can enhance physical fitness and muscle strength, are the best choice for patients with constipation.

3. Work and rest on time

Routine, developing the habit of going to bed early and waking up early, going to bed regularly, and improving anxiety, such as relieving stress with hobbies after work, and trying to maintain a good mood, can help balance the autonomic nervous system and smooth the stomach. Arrange life and work reasonably, and achieve a combination of work and rest. Appropriate cultural and sports activities, especially the exercise of abdominal muscles, are conducive to the improvement of gastrointestinal function, and are more important for sedentary and inactive mental workers.

4. Pay attention to your diet

Drink more water, boiled water is the best, if you resist white water, you can make some green tea and jasmine tea that clear heat and remove fire. Don't be picky, correct bad habits and adjust dietary content, increase vegetables and fruits with more fiber, and appropriately consume coarse and residue grains such as standard flour, potatoes, corn, barley, etc.Oily foods, cool boiled water, and honey are all helpful for the prevention and treatment of constipation. Eat more foods rich in B vitamins and moisturizing intestines, such as whole grains, beans, white fungus, honey, etc., and increase cooking oil when stir-frying. Avoid alcohol, strong tea, chili, coffee and other foods.