What are the daily constipation diet misconceptions? What is an effective way to relieve constipation?

Constipation is a more common intestinal disease in our daily life, I believe that many friends have had constipation, and many friends will relieve constipation through diet, but we don't know that there are some misunderstandings in the diet to relieve constipation.So what are the daily constipation diet misconceptions? What is an effective way to relieve constipation?

1. Constipation diet misunderstandings

1. Don't eat meat and eat less

Some people think that eating less meat can relieve constipation, but in fact, doing so will contribute to constipation. The movement of the gastrointestinal tract also requires power, and a normal diet is the basic driving force to ensure its normal operation, otherwise it is difficult for the waste in the body to be excreted. However, because a high-protein diet does not stimulate the stomach and intestines enough, it is necessary to eat meat with carbohydrates and high-fiber foods at every meal.

2. Eat a light diet and don't eat oil

Many people think that they eat too much fish and meat when they are constipated, and they eat a very vegetarian diet. In fact, the human body also needs lubrication with grease. People with constipation actually need to eat a little more oil, especially sesame oil, as well as its "predecessor" sesame seeds. One scoop a day can improve constipation within a week.

3. Eat a lot of fruits and vegetables

The dietary fiber in fruits and vegetables can indeed relieve constipation, but excessive consumption can also cause flatulence and abdominal pain. Dietary fiber has a strong ability to absorb water and bind to water, so that the volume of feces in the intestine will increase, the transport speed will be accelerated, and the time for harmful substances in it to contact the intestinal wall can be reduced. Therefore, while eating dietary fiber, you also need to drink more water.

4. Eat more bananas

Bananas moisten the intestines, but only ripe bananas do. Unripe bananas contain more tannic acid, which has an astringent effect, which will inhibit gastrointestinal peristalsis, and if you eat more raw bananas, not only can not laxative, but will aggravate constipation. Generally speaking, it is best to store bananas in a ventilated place until there are dark spots on the skin, but the texture of the inside has not changed.

5. Drink a lot of tea

Many people feel that drinking tea can "clear the fire" and improve constipation. In fact, people with constipation are not suitable to drink more tea. Because tea has an astringent effect, drinking too much will aggravate constipation. In fact, people with constipation only need to drink more water, drink 2-3 times more water than usual every day, and drink it 8-10 times to help relieve constipation.

2. Effective ways to relieve 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.