Do you want to sit or squat? From the anatomical and physiological point of view, squatting is better than sitting. One of our pelvic floor muscles is the puborectalis muscle, which pulls the rectum when contracting, which has an important influence on the defecation process. When squatting and sitting, the functional state of this muscle is different.
When going to the toilet, the puborectalis muscle is in a state of contraction, which will pull the rectum to form a certain angle, which will make the rectum bend and increase the pressure of defecation in the rectum. On the contrary, when squatting, the muscles are in a relaxed state, which straightens the rectum. In this state, it is conducive to the discharge of feces.
But it should be noted that not everyone is suitable for squatting. For some people with cardiovascular and cerebrovascular diseases, arthritis, and lower limb mobility difficulties, it is recommended to choose squatting. Because squatting will increase abdominal pressure, it is very dangerous for people with cardiovascular diseases. Some people with limited lower limb movement will also have the same phenomenon of squatting, so try to avoid it.
There is still prime time for defecation! In daily life, in addition to choosing a good toilet, we should also seize the best time to defecate.
The most physiological defecation time is after getting up in the morning or after breakfast. After a night of digestion and absorption, feces have been stored in the sigmoid colon. After getting up in the morning, there will be "standing reflex" and "gastrocolon reflex" after breakfast. Both of these reactions will increase the peristalsis wave of colon, increase the internal pressure of colon, and thus produce defecation.
If constipation occurs in daily life, it is recommended to arrange defecation time reasonably and develop good habits.
But some people don't have good defecation habits. How do they adjust? 1, cultivate defecation reflex
If you want to defecate more regularly, you can go to the toilet every morning or at a fixed time. Even if you feel uncomfortable at first, you should go to the toilet at a fixed time. After a long time, the body will gradually cooperate to form a conditioned reflex of defecation at a fixed time. However, it should be noted that the time for cultivating defecation reflex should be kept within 5~ 10 minutes.
2. Diet adjustment
Some people who are often constipated should eat more coarse grains and fiber-rich fruits and vegetables every day, and at the same time ensure adequate water.
3, life conditioning
Some bad emotions, behaviors and lifestyle changes in daily life may also affect normal defecation, such as business trip, stress and reduced food intake. In this case, it is only necessary to change these bad habits, and the phenomenon of irregular defecation will naturally be alleviated.
These are some situations of daily defecation. Everyone needs to develop good defecation habits in daily life, which is very important for our health!