Ten modern city people, eight have constipation problems. If constipation lasts so long, it will not only affect health but may also cause obesity! Today we'll teach you how to deal with constipation and improve bowel movements by starting with the little things in life.
Before breakfast: Abdominal massage
Step 1: In the morning after getting up, gently press your abdomen with your fingers and massage it clockwise.
Step 2: Continue for about 1 minute, then change to counterclockwise massage.
Step 3: Until intestinal motility becomes more active, defecation will naturally flow.
Breakfast: Lots of fiber
Start from breakfast with adequate intake of fiber; fruit salad is preferred.
After breakfast: Intended to produce
Intestinal peristalsis begins, slowly you will start to feel the urge. When you feel the urge, quickly seize the opportunity to eliminate it in order to avoid delay, which can result in the formation of hard dry stool and constipation.
Lunch: A balanced healthy diet
Eat less fried food, beat headphones, drink less sweet and juicy drinks.
After lunch: Add lactic acid bacteria
You can drink a cup of yogurt or probiotics containing lactic acid bacteria to increase their number, or add more water at any time, which will contribute to the next day.
Afternoon: Drink plenty of water
Daily water intake should be kept at 2000-2500CC to avoid the intestinal tract becoming too dry, making hard stool not easy to discharge.
After dinner: The body consumes calories
Develop exercise habits because intestinal motility also requires stimulation from bodily activities.
After a bath: Emotional training
To hurry and catch up with classes, meetings, etc., office workers will find nighttime more stable in mood and feel more relaxed. This is the time to nurture emotional defecation for the second time of the day.
Thin waist movement
Crunches action: The position is roughly the same as a sit-up, the difference being that the volume on the back of the abdominal movement should lift off the ground as much as possible. His hands are unlatched on the side of the ears, tighten the abdomen, do four groups of 10 to 20 times a day, about 1 minute rest between sets.
Next, do some aerobic exercise. Experts recommend climbing stairs, jogging, or cycling, with exercise time not less than 20 minutes. Women can also choose to do hula hoop for 10 to 20 minutes, or do high-leg jumps, which means both hands are on the navel in a forward position, palm down, left and right foot jump, lifting the knee to touch the palm. 50 as a group, do four groups, with appropriate rest in between.
(Internship Editor: Yan Li-li)