1. Drink plenty of water, eight glasses a day
Maintaining adequate water intake is fundamental to preventing constipation. Drinking at least eight glasses of water a day can help soften stools, reduce intestinal absorption of water, and make bowel movements smoother. Remember, don't wait until you're thirsty to drink water, and get into the habit of drinking water regularly.
2. Eat more fruits to promote bowel movements
Fruits are rich in dietary fiber and water, and are a natural good product for improving constipation. Especially those fruits that contain pectin and sorbitol, such as apples, bananas, pears, etc., they can increase the water in the intestines, promote intestinal peristalsis, and help with bowel movements.
3. Eat more whole grains and intestinal peristalsis
The dietary fiber in coarse grains is the "scavenger" of the intestines, which can increase the volume and weight of stool, stimulate the peristalsis of the intestinal wall, shorten the residence time of stool in the intestines, and thus prevent constipation. It is recommended to increase the intake of whole grains such as oats, brown rice, and corn in the daily diet in moderation.
4. Exercise more and have smooth bowel movements
Exercise can promote blood circulation and metabolism, and enhance the peristalsis function of the intestines. Whether it is walking, jogging, swimming, or aerobic exercises such as yoga, it can effectively improve the symptoms of constipation. It is recommended to get at least 30 minutes of moderate-intensity exercise every day.
5. Eat more green vegetables to help you excrete
Green vegetables are one of the great sources of dietary fiber, which are not only rich in vitamins and minerals, but also help improve the intestinal environment and promote bowel movements. It is recommended to pair each meal with some green leafy vegetables such as spinach, rape, celery, etc.
6. When constipation is knotted, use Kaiserol reasonably
Kasselol is a commonly used laxative that lubricates the intestines, softens stools, and aids bowel movements. Please note, however, that Kasselol should only be used as a temporary mitigation and cannot be relied upon for a long time. If constipation persists or worsens, you should seek medical attention.
7. Eat less chili peppers to prevent dry stools
Although spicy foods such as chili peppers can stimulate the taste buds, excessive consumption may lead to dry stools and difficulty in defecation. Therefore, it is recommended to control the intake of spicy foods such as chili peppers in the daily diet in moderation.
8. Eat fewer snacks to reduce constipation
Snacks high in sugar and fat are not only prone to health problems such as obesity and cardiovascular disease, but may also affect the normal function of the intestines and lead to constipation. It is advisable to reduce the intake of snacks and choose healthy snacks or fruits as alternatives.
9. Eat less fried food to prevent constipation
Although fried food is delicious, long-term consumption of large amounts can increase the burden on the intestines and lead to digestive problems such as constipation. Therefore, it is advisable to control the intake of fried foods in your daily diet in moderation and choose healthy cooking methods such as steaming, boiling, stewing, etc.
10. Half an hour after eating, gently rub your belly
Half an hour after a meal is the prime time for intestinal digestion. Gently massaging the abdomen at this time can promote intestinal peristalsis and blood circulation, and help digestion and bowel movements. To do this, place your hands on top of your abdomen and gently massage in a clockwise direction with your belly button as the center for about 10 minutes. This simple action not only helps to improve constipation symptoms, but also relieves abdominal discomfort and tension.