First, pay attention to dietary regulation
Diet is scientific, eat more fresh fruits and vegetables, eat more celery, leeks, lotus root, nori, sesame seeds, kelp and other foods containing high crude fiber, the daily fiber intake is best to maintain in the 25 to 35 grams, the daily water intake of not less than 1000 ml (drink honey water in the morning on an empty stomach), which is conducive to stimulate intestinal peristalsis and soften feces.
In addition, the human body also needs grease lubrication, it is recommended to add olive oil in the diet, both direct lubrication, decomposition products can also stimulate intestinal peristalsis, improve the symptoms of constipation. For the individual causes of constipation, each meal reasonable eating, resolutely quit smoking, quit drinking, defecation difficulties will naturally improve.
Second, adhere to reasonable exercise
Don't be sedentary for a long time, and keep exercising for at least half an hour every day, such as walking, playing ball, dancing, swimming, etc., and adhere to the morning and evening walks are beneficial for the restoration of colon tension, and other reasonable exercise can also improve the body or gastrointestinal blood circulation. In addition, deep breathing on the intestinal tract can also play a role in self-massage, can improve the tension of the colon, increase intestinal peristalsis, improve the symptoms of constipation.
Thirdly, to develop a regular bowel movement
Actively restore normal bowel behavior, colon activity in the morning just woke up and most active after eating, so it is recommended to try to defecate in the morning or 2 hours after meals, when defecating, be sure to focus on reducing the interference of external factors, do not read the newspaper or think about too many things.