First, pay attention to diet conditioning.
Pay attention to scientific diet, eat more fresh fruits and vegetables, and eat more foods with high crude fiber content, such as celery, leek, lotus root, laver, sesame, kelp and so on. The daily intake of cellulose should be kept at 25 ~ 35g, and the daily drinking water should be no less than 1000ml to stimulate intestinal peristalsis and soften feces.
In addition, for the reasons of personal constipation, a reasonable diet for each meal and resolute smoking and alcohol cessation will naturally improve the difficulty of defecation.
Second, adhere to reasonable exercise.
Don't sit for a long time, and keep exercising for at least half an hour every day, such as walking, playing ball, square dancing, swimming, etc. Walking in the morning and evening is beneficial to the recovery of colon tension, and other reasonable exercises can also improve the blood circulation of the body or gastrointestinal tract. In addition, deep breathing can also play a self-massage role in the intestine, which can improve the tension of the colon, increase intestinal peristalsis and improve constipation symptoms.
Third, return to normal defecation.
Actively restore normal defecation behavior, colon activity is most active just after waking up in the morning and after meals. It is recommended to try defecation in the morning or within 2 hours after meals. When defecating, you must concentrate, reduce the interference of external factors, don't read newspapers and don't think too much.