When is the best time to defecate? Everyone has different rules. I think it's best to defecate around 7 am. I also defecate around 7 am. Most people get up at this time, especially office workers. Usually the first thing to get up is to relax bowels and supplement nutrition. If the intestines are clean and relaxed, you can happily devote yourself to a day's work. I have been running in the morning for 65,438+00 years, and I have never had an "internal emergency" that needs to be solved in the process of running like some runners. I only defecate after running back.
So how long does defecation count as normal? 65438+ 0~2 times a day is the best. If it is normal, it is normal to arrange it once every two days, which is directly related to everyone's eating habits. For decades, I have basically defecated in the morning once a day. In the last two years, I have run at least 10 km every morning, 10~ 12 km in hot weather, 12~ 14 km in cold weather, and often run half a horse or a whole horse. In order not to affect running in the morning, it has become a habit to defecate once before taking a bath at night and once after running back the next morning. From my feeling, it is ideal to arrange it once in the morning and once in the evening.
How can I defecate smoothly? We can do it from three aspects. One is a normal diet. Eat regularly and eat more vegetables and fruits. If you can, you'd better eat 1~2 bananas every day. The second is to drink more boiled water. Don't wait until you are thirsty, it is more appropriate to drink 1500~2000 ml of boiled water every day. The third is more exercise. Exercise helps digestion and often defecates for a short time after exercise. I have a row in the morning and evening, and I can defecate smoothly, thanks to running in the morning. I have two situations that will disrupt the time and frequency of defecation. Once, I didn't run for about three days because of the rain. There is also a case of going out for more than 2 days, because the eating time is irregular and the food is not properly matched.
In fact, some habits can be changed slowly. I found that many people have the habit of squatting in the toilet as soon as they go to work. This is not only related to the working environment, but also related to itself. Don't you feel bad if you have something urgent to deal with? So it's better to solve it before work.
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There is no most suitable unified time for defecation. The best defecation time is the time you think is the easiest to defecate, which varies from person to person and does not need to be fixed at a certain time. If you must set the best time for defecation, 5~7 am should be a good choice. In traditional medicine, Shi Mao is "the large intestine is in season". At this time, the large intestine peristalsis frequently, which is easy to produce defecation and is beneficial to defecation. But who cares? The pace of modern life is estimated to be still asleep at 5-6 o'clock. We may get up at 7 o'clock and go out to wash and eat. At that point, we may not have a chance to defecate. Even if we reserve some, when we are nervous, it is estimated that this defecation reflex will be dull and we will not be able to defecate for a long time. Don't worry, just find a suitable defecation time, but this time is best fixed, not too far apart, and give the intestines a fixed time. During this time, the intestinal peristalsis is frequent, which is more likely to cause defecation.
The frequency of defecation is not fixed. Everyone's intestinal peristalsis time is different, not only the digestion speed is the same, but also the speed of producing residue is not necessarily the same. Generally speaking, a normal person defecates 1 ~ 2 times a day, or 1 ~ 2 times a day 1 time, and it is ok to defecate once every three days, as long as it is not laborious, hard and heavy. The bad habits of modern life and diet make more and more friends constipation, so how to prevent constipation? In addition to the need to find a fixed defecation time mentioned above, we should also do the following to eliminate constipation caused by personal gastrointestinal diseases:
It is best to give priority to a light diet, and the style of food should not change too much.
Many modern friends like a diet high in oil, fat and sugar, which is neither hot nor stuffy. Excessive intake of foods high in oil, fat and sugar will actually increase the metabolic burden of many organs such as the stomach, islets, pancreas and liver, and will increase the digestion time of the stomach. Daily recommendations are based on a light diet. It is best not to change the dining style too much. We may realize that if we have a dinner or an outing on a certain day, the food we eat changes greatly, and there are differences in peacetime, which is likely to cause constipation. First, because the time of food digestion and residue formation will change, it is easy to miss the original intention, thus causing constipation.
(2) Proper dietary fiber intake must be ensured every day.
Ensuring the daily intake of dietary fiber can increase the volume of residue and help improve convenience; Water-soluble dietary fiber can also absorb a lot of water, which helps to keep food residues moist and soft and avoid defecation difficulties caused by dry knot. In fact, there are many foods rich in dietary fiber. Fruits, vegetables and whole grains are good sources of dietary fiber, but it should be noted that the more dietary fiber you eat, the better. Although dietary fiber is helpful for defecation, too much dietary fiber may lead to poor absorption of nutrients, and because water-soluble dietary fiber absorbs a lot of water, if it is not enough, it may aggravate constipation.
③ Regular work and rest and proper exercise.
The disorder of daily routine may also cause constipation. For example, we like to sleep until late on weekends, but it is not easy to miss defecation and want to defecate because we may defecate early at ordinary times, which is easy to cause constipation. We should exercise properly every day. Exercise can promote gastrointestinal peristalsis, increase defecation and accelerate the formation of residue. Many friends may suddenly want to defecate after exercise, and constipation friends may often fart during exercise, all because of frequent gastrointestinal peristalsis.
Personally, it's normal to have it at least once a day.
I have no other suggestions about defecation, just a little. That is to pay attention to the intake of dietary fiber.
Dietary fiber is helpful for defecation, especially insoluble dietary fiber. Its function is to promote gastrointestinal peristalsis, accelerate the passage of food through the gastrointestinal tract and reduce absorption. But also can absorb the water in the large intestine to soften the stool, and finally play a role in treating constipation.
People have long recognized that dietary fiber helps defecation. As early as in agricultural society, people chose to eat high-fat animal food and high-fiber plant food at the same time, which is why. The ancient Greeks, who paid attention to cheek pouches, found that eating whole-grain black bread increased stool. This also started their interest in dietary fiber. Until now, many people are still studying dietary fiber.
The amount of dietary fiber recommended by each country is different, which is about 25-30g on the whole. However, according to the survey, the daily intake of China people is often only 10g, which is far from enough.
So if you want to defecate normally, you can try to eat more dietary fiber.
Timely defecation is good for your health, and you can't hold it when you defecate. Defecation at least once a day, preferably after getting up in the morning, when defecation is the best.
Now the pace of life is fast and the work pressure is high. Some people forget to eat and sleep when they are busy, and have little time to defecate. Inadvertently reduced the number of defecation, defecation time is not fixed, so that the time in the body is too long.
When I reached middle age, the function of various organs decreased obviously. If nothing else, my digestive function has deteriorated a lot. First of all, the appetite is reduced. If you eat a steamed bun every meal, you will feel uncomfortable, especially at night. Again, you can't eat cold. Once I ate tofu brain, I went a little late and it was already cold. The boss kindly gave me the rest of the bean curd brain for fear that I would not have enough to eat. There are two big bowls. I thought I picked up a bargain and wolfed it all down. At night, my stomach began to hurt and I had diarrhea. My boss lied to me. Furthermore, slow gastrointestinal peristalsis affects normal defecation. Sometimes it's almost two days, but I still have no feeling of defecation. When I defecate, I am constipated. After squatting in the toilet for more than half an hour, my legs are numb.
Old age, irregular defecation, wooden method. I hope young friends don't affect defecation because of busy things. After all, good health is the most important thing. To form a habit, the first thing to get up is defecation. After a long time, you will form a conditioned reflex, and then you will feel comfortable. Diet should also be regular, eat more crude fiber food, beans, vegetables and fruits, which is conducive to defecation. At the same time, strengthening exercise, strengthening physique, improving organ function and delaying aging are all beneficial to defecation.
It is best to defecate from 6 am to 7 am, once a day is normal. If you want to defecate smoothly, please remember to eat less big fish and big meat, eat less fried food, drink water frequently, and don't forget to eat fruit around 3 pm.
This is equivalent to three questions, but they are all interrelated and inseparable.
Answer the first question first, when is defecation good? In fact, this is a problem without concept. There is no specific time for defecation. Everyone has different microecological environment in the intestine according to their own physiological habits, so there is no specific regulation on defecation time. However, there are certain rules. For example, some people are used to defecating in the morning, while others are used to defecating after meals at night. This law is a phenomenon to ensure the normal and balanced operation of the intestine. If the stool is irregular, it will be adjusted.
The second question is how long it is normal to defecate, which also needs to be distinguished. The interval between defecation is different at different ages. For example, teenagers have the best gastrointestinal microecological environment, with relatively more defecation times, 1-2 times a day, with an interval of about 12 hours. With the increase of age, the intestinal function deteriorates, that is, the intestinal microecosystem is gradually out of balance, and the number of defecation is relatively prolonged, generally 24 hours.
The third question, what to eat is helpful for defecation. From the intestinal environment, the reason why we defecate is the normal physiology of gastrointestinal microecology metabolism, and intestinal microecology is the key factor, that is, the balance of intestinal flora. It's best to stay normal. The measure of the healthy balance of intestinal flora is the health of beneficial bacteria, so what you eat can be supplemented from this angle. Eat more foods that are conducive to the proliferation of beneficial bacteria. The most common food is vegetables. Because it is rich in dietary fiber, and the food containing a lot of beneficial bacteria in the fiber is called prebiotics, so the benefits of eating more vegetables are here.
The best time to defecate is usually in the morning, and some people say that evening is the best, but I just said that you can defecate at a fixed time every day. If you arrange it every few days, it will increase defecation and disturb the intestinal flora, which is very bad for your health. As long as you pay attention to drinking more water at ordinary times, accelerate the lubrication of the stomach and develop the habit of defecation tomorrow, your body will get better and better. Remember to get up early without drinking water, it will be very dry and incomplete.
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When is the best time to defecate? Theoretically, as long as the stool is normal, it is fine in the morning, noon and night. In the treatment of chronic constipation, the China Chronic Constipation Diagnosis and Treatment Guide points out that colon activity is the most active in the morning and after meals, and patients are advised to defecate as much as possible in the morning or within 2 hours after meals. 5-7 o'clock every morning is the most active time of the large intestine meridian and the best time for defecation. After a night's digestion, food residues left in the human body will also accumulate in the intestines. After a night of accumulation, I have to defecate in my intestines after getting up in the morning.
How long does defecation count as normal? China Journal of Epidemiology published a prospective correlation analysis between defecation frequency and colorectal cancer risk in adults in China. The defecation situation of nearly 500 thousand people in China was investigated, and the average follow-up time was 10 year. The survey found that 76.5% people defecate once a day, 4.4% people defecate less than three times a week, and 9.6% people defecate more than once a day.
For defecation, individual differences are obvious. In fact, it is normal within ten times a week. Of course, once a day is an ideal state, and children can basically do it. In fact, as long as the frequency of defecation is stable, once every three days is not constipation and three times a day is not diarrhea.
Defecation is an important reflex behavior of human body. If the symptoms of constipation and diarrhea exceed 12 weeks, it is a long-term abnormal defecation, which is probably related to digestive system diseases. The study also found that people who defecate many times a day have an increased risk of colorectal cancer in the next five years.
How can I defecate smoothly? I. Prevention and treatment of constipation
Constipated people should eat more coarse grains and fruits and vegetables rich in dietary fiber every meal, and at the same time ensure adequate drinking water. Functional constipation, you can try Shouhui Tongbian capsule, nourishing yin and benefiting qi, purging turbidity and relaxing bowels, and the effect is obvious; Diarrhea patients should eat less or not eat cold and irritating food; Patients with acute diarrhea can drink some light salt water.
Second, fix the defecation time
The defecation time is relatively regular, and you can go to the toilet every morning or at a fixed time. Even if there is no intention at that time, the body will gradually cooperate, and over time, it will naturally have intentions.
Third, moderate exercise and massage.
Moderate exercise after meals and regular exercise can promote defecation. Massage the abdomen clockwise on weekdays, 30 times each time, which can promote the normal peristalsis of the intestine and facilitate defecation.
The best time for defecation is 5:00-7:00 in the morning, because this period is the season of large intestine menstruation, which means that the local households are open, that is, the anus is open. At this time, it is necessary to defecate normally and discharge the garbage toxins. It is normal to defecate once or three times a day.
The reason why we defecate is the normal physiology of gastrointestinal microecology metabolism, and intestinal microecology is the key factor, that is, the balance of intestinal flora is the best. The measure of the healthy balance of intestinal flora is the health of intestinal beneficial bacteria, and supplementing intestinal beneficial bacteria is the best way to maintain intestinal health. Bifidobacterium adolescentis probiotics can inhibit harmful pathogens, maintain intestinal microecological balance and enhance intestinal immunity. Bifidobacterium adolescentis is acid-resistant and oxygen-resistant. After artificial domestication, it greatly reduces the damage of choline in gastric acid to beneficial bacteria and can reach the gastrointestinal tract smoothly. In addition, the diet must be light and eat more whole grains, especially coarse grains and vegetables with high fiber content. Don't sit after a meal, get up and walk, which is good for gastrointestinal peristalsis and keep your mood comfortable!
When is the best time to defecate? It depends on everyone's biological clock, and the time of defecation is different, but in general, everyone is used to defecation after getting up in the morning, and some people are used to defecation before going to bed. As long as you defecate every day and defecate smoothly, there is no need to defecate within the specified time.
After getting up in the morning, drink a cup of warm water first, which will help to clear the bowels and relax the bowels. Pay attention to hydration during the day and drink water about every two hours. Don't wait until you are thirsty to remember to drink water. But the more water, the better. Simply drinking more water can also cause electrolyte disorder and affect your health.
How often you defecate is normal, and this also needs to vary from person to person. For example, some people are used to defecating once a day, some people will defecate twice a day, and some people will defecate once every two days. As long as it's not dry or watery, I think it's normal to defecate regularly.
If the defecation process is laborious, or the feces are too dry to be discharged, it is necessary to pay attention, especially for patients with hypertension, and constipation must be avoided. Because forced defecation is easy to lead to high blood pressure, it is easy to induce serious consequences such as cerebral hemorrhage.
How to defecate smoothly? There are several reasons for poor defecation, and countermeasures should be found according to the specific reasons.
1, the feces are too dry.
There are many reasons for the dry feces, such as drinking too little, eating too little, and not defecating in time when there is a feeling of defecation, which leads to the re-absorption of water in the feces. Eating too carefully can also affect feces. Eating the fruit of shit. Eating more crude fiber can effectively avoid constipation.
2, too little feces
Too little feces is because you eat too little. If you eat too little, naturally there is nothing to excrete. Some people pursue thinness and beauty, and dieting without eating can easily lead to too little feces and difficulty in defecation.
3, postpartum defecation difficulties
The difficulty in defecation of lying-in women is caused by the relaxation of pelvic floor muscles, reduced exercise and slow gastrointestinal peristalsis after delivery. It needs to be improved by improving diet, drinking more water and abdominal massage.
In short, it is necessary to find out the reasons for the difficulty in defecation and choose the countermeasures to solve the problem according to the reasons. You can't just rely on venting. After a long time, you will become dependent.