Defecation, although unsightly, is a very necessary biological act.
We usually need to absorb nutrients from food, and after food enters the human body, it needs to be digested and absorbed in the stomach and intestines. The remaining residues are useless and will be excreted as feces.
During defecation, many people may have difficulty in defecation, which is mainly caused by excessively dry stools, and can lead to constipation in severe cases.
The number of chronic constipation patients in my country has exceeded 3% of the total population. If the problem of constipation occurs for a long time, it will also seriously affect the body.
What should I do if I encounter serious defecation problems?
1. Drink supplemented water
For people who often face constipation, they must increase their daily water intake.
Drinking more water can effectively relieve constipation, because water can bring better moisture to the intestines, thereby making the clean stools softer, and well excreted.
But for some stubborn constipation patients, it is difficult to have an effective laxative effect even if they drink more water. At this time, they need to drink some supplemented water.
In the process of daily drinking, you can add honey to the water. Honey is rich in vitamins, minerals and enzymes.
Enzymes help the body digest, absorb and enhance metabolism. Drinking honey water regularly can improve the peristalsis speed of the stomach and intestines, and the whole defecation process will be easier.
2. Eat more whole grains
The daily eating habits are directly related to whether there will be constipation problems. Therefore, people who often encounter difficulty in defecation must pay more attention to the usual eating process.
When you eat too finely, the intake of dietary fiber is relatively small, and the gastrointestinal motility will be slowed down accordingly, which is very easy to cause constipation.
Therefore, in the usual diet process, you can consume more whole grains and grains, such as corn and sweet potatoes, which can help to enhance gastrointestinal motility and effectively improve constipation.
Only when the intestines are put into the work process quickly can the feces be excreted better.
In addition to some coarse grains, vegetables and fruits are also rich in dietary fiber. People who often have difficulty defecation can also consume more.
3. Increase the amount of exercise
Pass Exercise can effectively promote gastrointestinal motility. If you persist in exercising for a long time, your metabolism rate will be increased, and your body’s immunity will also be improved.
Therefore, people who keep exercising regularly will have a healthier gut, and at the same time, they will not be easily disturbed by constipation.
You can usually choose some exercise methods such as jogging, swimming and yoga. As long as you can stick to it regularly, you can get good results.
Even if you don’t have time to exercise for a long time, you can do more activities at home and try not to sit for a long time, because it is easy to cause constipation problems.
4. Relax
< p>For many patients with constipation, stress and nervousness are the main reasons for their difficulty in defecation. Long-term negative emotions can easily lead to the weakening of the neural control ability of the colon.
At this time, the tension of the pelvic floor muscles will increase, and some troubles will be encountered during defecation.
Therefore, you should learn to regulate your emotions and avoid being in a state of high pressure and high tension for a long time.
Although constipation is not a major disease, but constipation sufferers endure very hard all year round. Pain is not only difficult to effectively expel toxins from the body over time, but also easy to cause other diseases.
So when you encounter constipation, you must solve it in time, maintain good work and rest and eating habits, and let your body and mind return to a relaxed and healthy state.