18 tricks you to avoid winter constipation troubles
[China Pharmaceutical Network Health Health] Constipation is a common problem in winter, so what about winter constipation? Want to relieve constipation, there are actually many methods, today Xiaobian teaches you how to deal with winter constipation, let's take a look These coups to alleviate constipation!
1, drink more cool white open
Drinking 2 to 3 cups of cold white after getting up in the morning can eliminate constipation. Because cold water enters the stomach and causes stomach-large intestine reflex, it begins to move the large intestine, and at the same time it can replenish the water that is insufficient for the stool and promote defecation. Drinking 1,500 to 2,000 ml of drinking water per day without restricting drinking water, thereby increasing the water content in the feces, is conducive to the discharge of feces.
2, licking the stomach to promote bowel movements
Every day in the morning and evening, the abdomen will last for a week. The stomach is mainly to massage the five acupuncture points around the navel and belly of the human body to promote the contraction of the gastrointestinal smooth muscle and strengthen the intra-abdominal peristalsis. When massaging, you can press your left hand on the abdomen, the palm of your hand against the navel, and your right hand on your left hand, first clockwise and counterclockwise.
3, enjoy yourself and laugh
When people laugh, the belly will vibrate slightly. Don't underestimate these slight vibrations, it will help prevent constipation within 1 to 2 days. It also has a certain massage effect on the stomach, which not only helps digestion and absorption, but also relieves the feeling of stress and tension.
4, eat apple banana
If you have constipation for a long time, it is recommended to eat more fruits and vegetables to improve symptoms. Apples and bananas are rich in sorbitol, fructooligosaccharides and cellulose, which can help the intestinal probiotics to proliferate and stimulate intestinal peristalsis. When you eat breakfast, you can also establish a morning bowel habit.
5, develop regular living habits
Most people with irregular bowel movements have a disordered diet because food needs to stay for a while after entering the body, which also affects the time of detoxification. Therefore, the rule of diet is the premise, so that your stomach can function regularly. In addition, sleep and wake up time should be as regular as possible, so that you will not miss the timing of detoxification!
6, bubble feet
Soaking feet is the way to maintain Chinese medicine. Using hot water to soak your feet, you can stimulate the acupoints of the feet, ventilate the blood, promote the movement of the gastrointestinal tract, and help detoxification.
7, supplement B vitamins
Carrots are rich in B vitamins, which promote the secretion of digestive juice and maintain and promote bowel movements. It can also be supplemented directly by taking multidimensional elemental tablets.
8, regular toilet
People who often have constipation are consciously and fleeting. It is more difficult to defecate in the long run. It is recommended to develop regular toilet time. If you wash it in the morning, you can try to cultivate it.
9, eat more food containing magnesium
Research by the Japan Institute of Healthy Nutrition has shown that people with low magnesium intake are prone to constipation. Magnesium has the effect of laxative and softening of feces, and proper intake can help laxatives. Magnesium-rich foods include peanuts, brown rice, walnuts, and bananas.
10, cooking and putting some olive oil
Olive oil can directly moisten the intestines, and its decomposition products can also stimulate bowel movements, so it can effectively improve the symptoms of constipation. It is recommended to add olive oil to the diet, or add a few drops of sesame oil to the salad or noodles to relieve constipation. effect.
11, drink a cup of wheat winter tea
If you want to improve the constipation caused by stomach fire, you may want to brew a cup of wheat winter tea. Ophiopogon japonicus is a traditional Chinese medicine. Its taste is sweet and light, it can relieve bowel constipation. Wash the wheat winter and ebony. After the ebony is cut with a knife, put the wheat and ebony into the casserole; add 1000 ml of water. After the fire is boiled, turn to low heat and cook until the material is cooked and turn off. Turn off the wheat and ebony, then filter the layer with gauze, filter the slag thoroughly, and let it cool to about 40 degrees. Add a spoonful of honey to your taste and drink it.
12, essential oil massage
Activate the intestinal nerves with the help of essential oil massage to help the body's deposits creep. Lemongrass oil, fennel or grape seed oil are your best choice. When performing an essential oil massage, take 3 drops of essential oil and pour 15 drops of base oil to massage the lower abdomen, back and waist.
13, dietary fiber is essential
Dietary fiber in food is divided into water-soluble and insoluble. The former can soften the feces, increase the number of probiotics in the intestine, and adjust the micro-ecological balance in the human body. The latter can absorb water in the intestine, stimulate the intestinal wall, and accelerate intestinal peristalsis. Adsorbs harmful substances and excretes them from the body. Foods rich in these two dietary fibers are various coarse grains such as brown rice, red beans, mung beans, cowpeas, etc., algae foods such as fungus, kelp, and mushroom, as well as various fruits and vegetables such as tomatoes, burdock, and apples. Wait.
14, more sports
As the blood circulation system and respiratory function are improved after exercise, the blood circulation of the intestine is also improved, which is beneficial to the improvement of intestinal motility and the constipation symptoms are alleviated. Start around 20 minutes after each meal; walk for 20-30 minutes, walk indoors if the weather is bad. Because walking is the easiest way to promote intestinal peristalsis and lose weight.
15, twice a week seaweed soup
Seaweed is the best food for winter intestines. Compared with other ingredients, it is rich in unusually soft and coarse fiber. It contains 4.8 grams of crude fiber per 100 grams of dry product. It is a “scavenger†in the human intestines, which can remove mucus, gas and spoilage in the intestine. It is very conducive to alleviating constipation.
16, avoid hot and dry diet
When constipation, try to avoid foods that are irritating, or that Chinese medicine thinks are “firedâ€, otherwise it will cause dryness and make it more difficult to defecate. For example, fried, fried, smoked, roasted foods, and irritating things such as peppers.
17, knocking the pulse
That is to knock on the sides of the body, the waist of the flesh. With the pulse has the role of "total beam", tapping the pulse can improve the body's ability to detoxify and improve constipation. It should be noted that the force is not as great as tapping, so it is better for the body to withstand. Lying in bed before going to bed every night, you can hit it back and forth with your hands.
18, pay attention to mental conditioning
Constipation is sometimes related to a person's mental condition. The mental state of the person is tense, which affects the blood circulation of the whole body, and the blood supply to the intestine is insufficient, thereby forming constipation. Your mental state will affect your body's changes. Therefore, constipation patients should pay attention to mental conditioning, maintain good mood, pay attention to the regulation of mentality.
Finally, remind you to avoid irritating laxatives. If it is difficult to have a bowel movement, or if it is difficult to move in bed, a laxative can be used to accelerate bowel movements. However, the physical condition of the elderly is relatively weak, so you should pay attention to the physiological reaction after taking the laxative. Try to avoid using laxatives that are more irritating or prone to dependence.
1, drink more cool white open
Drinking 2 to 3 cups of cold white after getting up in the morning can eliminate constipation. Because cold water enters the stomach and causes stomach-large intestine reflex, it begins to move the large intestine, and at the same time it can replenish the water that is insufficient for the stool and promote defecation. Drinking 1,500 to 2,000 ml of drinking water per day without restricting drinking water, thereby increasing the water content in the feces, is conducive to the discharge of feces.
2, licking the stomach to promote bowel movements
Every day in the morning and evening, the abdomen will last for a week. The stomach is mainly to massage the five acupuncture points around the navel and belly of the human body to promote the contraction of the gastrointestinal smooth muscle and strengthen the intra-abdominal peristalsis. When massaging, you can press your left hand on the abdomen, the palm of your hand against the navel, and your right hand on your left hand, first clockwise and counterclockwise.
3, enjoy yourself and laugh
When people laugh, the belly will vibrate slightly. Don't underestimate these slight vibrations, it will help prevent constipation within 1 to 2 days. It also has a certain massage effect on the stomach, which not only helps digestion and absorption, but also relieves the feeling of stress and tension.
4, eat apple banana
If you have constipation for a long time, it is recommended to eat more fruits and vegetables to improve symptoms. Apples and bananas are rich in sorbitol, fructooligosaccharides and cellulose, which can help the intestinal probiotics to proliferate and stimulate intestinal peristalsis. When you eat breakfast, you can also establish a morning bowel habit.
5, develop regular living habits
Most people with irregular bowel movements have a disordered diet because food needs to stay for a while after entering the body, which also affects the time of detoxification. Therefore, the rule of diet is the premise, so that your stomach can function regularly. In addition, sleep and wake up time should be as regular as possible, so that you will not miss the timing of detoxification!
6, bubble feet
Soaking feet is the way to maintain Chinese medicine. Using hot water to soak your feet, you can stimulate the acupoints of the feet, ventilate the blood, promote the movement of the gastrointestinal tract, and help detoxification.
7, supplement B vitamins
Carrots are rich in B vitamins, which promote the secretion of digestive juice and maintain and promote bowel movements. It can also be supplemented directly by taking multidimensional elemental tablets.
8, regular toilet
People who often have constipation are consciously and fleeting. It is more difficult to defecate in the long run. It is recommended to develop regular toilet time. If you wash it in the morning, you can try to cultivate it.
9, eat more food containing magnesium
Research by the Japan Institute of Healthy Nutrition has shown that people with low magnesium intake are prone to constipation. Magnesium has the effect of laxative and softening of feces, and proper intake can help laxatives. Magnesium-rich foods include peanuts, brown rice, walnuts, and bananas.
10, cooking and putting some olive oil
Olive oil can directly moisten the intestines, and its decomposition products can also stimulate bowel movements, so it can effectively improve the symptoms of constipation. It is recommended to add olive oil to the diet, or add a few drops of sesame oil to the salad or noodles to relieve constipation. effect.
11, drink a cup of wheat winter tea
If you want to improve the constipation caused by stomach fire, you may want to brew a cup of wheat winter tea. Ophiopogon japonicus is a traditional Chinese medicine. Its taste is sweet and light, it can relieve bowel constipation. Wash the wheat winter and ebony. After the ebony is cut with a knife, put the wheat and ebony into the casserole; add 1000 ml of water. After the fire is boiled, turn to low heat and cook until the material is cooked and turn off. Turn off the wheat and ebony, then filter the layer with gauze, filter the slag thoroughly, and let it cool to about 40 degrees. Add a spoonful of honey to your taste and drink it.
12, essential oil massage
Activate the intestinal nerves with the help of essential oil massage to help the body's deposits creep. Lemongrass oil, fennel or grape seed oil are your best choice. When performing an essential oil massage, take 3 drops of essential oil and pour 15 drops of base oil to massage the lower abdomen, back and waist.
13, dietary fiber is essential
Dietary fiber in food is divided into water-soluble and insoluble. The former can soften the feces, increase the number of probiotics in the intestine, and adjust the micro-ecological balance in the human body. The latter can absorb water in the intestine, stimulate the intestinal wall, and accelerate intestinal peristalsis. Adsorbs harmful substances and excretes them from the body. Foods rich in these two dietary fibers are various coarse grains such as brown rice, red beans, mung beans, cowpeas, etc., algae foods such as fungus, kelp, and mushroom, as well as various fruits and vegetables such as tomatoes, burdock, and apples. Wait.
14, more sports
As the blood circulation system and respiratory function are improved after exercise, the blood circulation of the intestine is also improved, which is beneficial to the improvement of intestinal motility and the constipation symptoms are alleviated. Start around 20 minutes after each meal; walk for 20-30 minutes, walk indoors if the weather is bad. Because walking is the easiest way to promote intestinal peristalsis and lose weight.
15, twice a week seaweed soup
Seaweed is the best food for winter intestines. Compared with other ingredients, it is rich in unusually soft and coarse fiber. It contains 4.8 grams of crude fiber per 100 grams of dry product. It is a “scavenger†in the human intestines, which can remove mucus, gas and spoilage in the intestine. It is very conducive to alleviating constipation.
16, avoid hot and dry diet
When constipation, try to avoid foods that are irritating, or that Chinese medicine thinks are “firedâ€, otherwise it will cause dryness and make it more difficult to defecate. For example, fried, fried, smoked, roasted foods, and irritating things such as peppers.
17, knocking the pulse
That is to knock on the sides of the body, the waist of the flesh. With the pulse has the role of "total beam", tapping the pulse can improve the body's ability to detoxify and improve constipation. It should be noted that the force is not as great as tapping, so it is better for the body to withstand. Lying in bed before going to bed every night, you can hit it back and forth with your hands.
18, pay attention to mental conditioning
Constipation is sometimes related to a person's mental condition. The mental state of the person is tense, which affects the blood circulation of the whole body, and the blood supply to the intestine is insufficient, thereby forming constipation. Your mental state will affect your body's changes. Therefore, constipation patients should pay attention to mental conditioning, maintain good mood, pay attention to the regulation of mentality.
Finally, remind you to avoid irritating laxatives. If it is difficult to have a bowel movement, or if it is difficult to move in bed, a laxative can be used to accelerate bowel movements. However, the physical condition of the elderly is relatively weak, so you should pay attention to the physiological reaction after taking the laxative. Try to avoid using laxatives that are more irritating or prone to dependence.
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