People without constipation may not know the pain of constipation. Constipation can make people feel uncomfortable all day long. If they can't eat well, they can't sleep well, and if they don't excrete in time, they will also cause some unhealthy health. Therefore, people have to defecate every day in order to be healthy. If you are a member of constipation, let's see what you can eat to treat constipation.
1、 Food therapy for constipation
1. High fiber diet:
Eating more fresh vegetables and bran and wheat bran every day can increase the intake of fiber in the diet, expand the fecal volume, promote intestinal peristalsis and reduce the occurrence of constipation.
2. Drink plenty of water
Especially when eating high fiber food, drink at least 8 glasses of water a day. Especially in the morning to drink a cup of light salt boiled water, to keep the intestinal tract clean unobstructed, soften stool is very good.
3. Moderate consumption of gas producing vegetables and pectin food with softening effect
Moderate consumption of gas producing vegetables, such as potatoes, radishes, onions, soybeans, raw cucumbers, etc., can increase intestinal peristalsis and facilitate bowel movement. Eating foods with high pectin content, such as apple, banana, carrot, beet, cabbage, orange, can soften stool and relieve symptoms.
4. Often eat honey and starch
Regular consumption of honey and starch will reduce the incidence of constipation, honey has a lubricating effect on the intestinal tract, starch can absorb water, so that feces soften.
5. Increase B vitamin food
Increase the supply of vitamin B food, try to choose natural, unprocessed food, such as coarse grains, beans, yeast, etc., in order to enhance the tension of the intestinal tract.
6. Which foods should not be chosen:
Avoid foods that stimulate the secretion of mucous glands, such as dairy products, foods with high fat and foods with spices.
3、 Daily treatment of constipation
1. Go to the toilet on time
Everyone has a variety of habits, and defecation is no exception. When it comes to a certain time, you have to defecate. If you often delay defecation time and destroy good defecation habits, you can weaken defecation reflex and cause constipation. Therefore, do not artificially control defecation. For those who are often prone to constipation, we must pay attention to arrange the stool at a reasonable time, go to the toilet every time, and develop a good habit of defecation. In this way, we can develop a stable physiological clock and prevent feces from accumulating and hardening. If we can't understand it, we should also try to practice promoting defecation, which will naturally become a habit over time. When defecating, try to relax as much as possible, don't squeeze hard, first do 2 or 3 deep breaths, and then make a little effort, defecate naturally and smoothly.
2. Regular movement
Moderate exercise is very good for improving constipation. Traditional Chinese medicine believes that 'long lying hurts Qi, long sitting hurts meat'. Lack of exercise can lower the function of viscera and induce constipation. Western medicine also believes that abdominal and diaphragmatic muscle weakness is one of the factors causing constipation. Therefore, it is advocated that patients with constipation should increase exercise appropriately, such as running, walking, gymnastics and other forms of sports. According to their own conditions, patients can choose the appropriate way of exercise, and often carry out self abdominal massage, so as to improve the circulation of Qi and blood and promote the recovery of gastrointestinal peristalsis and constipation. Of course, aerobic exercise such as fast walking, jogging, swimming and mountaineering, which can enhance physical fitness and muscle strength, is the best choice for patients with constipation.
3. Work and rest on time
Regular life, forming the habit of going to bed early, getting up early and going to bed regularly, and improving anxiety, such as using hobbies to relieve pressure after work, and keeping a good mood as far as possible, all help to balance the autonomic nerves and make the intestines and stomach unobstructed. Reasonable arrangement of life and work to achieve the combination of work and rest. Appropriate recreational and sports activities, especially abdominal muscle exercise is conducive to the improvement of gastrointestinal function, which is more important for sedentary and highly concentrated mental workers.
4. Diet
Drink plenty of water. Boiled water is the best. If you don't like white water, you can make some green tea and jasmine tea. We should correct bad habits and adjust diet contents, increase vegetables and fruits with more cellulose, and properly intake coarse and dregs grains such as standard flour, potato, corn, barley, etc. Fatty food, cold boiled water and honey all contribute to the prevention and treatment of constipation. Drink more water and drinks. Eat more foods rich in B vitamins and moistening intestines, such as coarse grains, beans, tremella, honey, etc. add cooking oil appropriately when cooking. Taboo, strong tea, pepper, coffee and other food.