Hello guys , In this world many guys suffer by constipation. In this article we are going to tell you 11 constipation tips . This article will be very useful for you and your health .
1. Exercise speeds up gastrointestinal motility
Many girls will experience constipation for a menses period of time after dieting. Don’t be afraid, as long as you do some abdominal exercises to relieve constipation, you can effectively relieve it.
2. Keep drinking plenty of water
After getting up in the morning, you can drink a glass of warm water, and then do some simple running and jumping exercises. This can speed up the peristalsis of the intestines and help improve constipation. It is best to choose boiled water instead of other beverages.
3. Keep your carbohydrate intake
Many girls reduce their carbohydrate intake in order to lose weight. But in fact, carbohydrates are one of the main sources of fiber, and carbohydrates can also relieve constipation symptoms caused by meat and other foods.
4. Choose high-fiber whole grains as food
Choosing high-fiber whole grains such as brown rice and oatmeal can speed up gastrointestinal motility and say goodbye to constipation.
5. Eat a comprehensive diet of vegetables, fruits and melons
Fresh fruits and vegetables are rich in vitamin C, which can promote intestinal peristalsis. At the same time, the rich fiber in fruits and vegetables can restore the natural peristalsis mechanism of the stomach and intestines, and naturally say goodbye to constipation.
6. Stand up for one hour
Many white-collar workers suffer from constipation because long periods of sitting slow down their abdominal metabolism, affecting normal intestinal peristalsis. Therefore, standing for an hour every day can effectively improve constipation, which is also a new office trend.
7. Adhere to abdominal breathing
The abdominal breathing method in yoga can deepen breathing, effectively massage internal organs, speed up their operation, enhance the vitality of internal organs, expel toxins from internal organs, and can help effectively improve constipation.
8. Drinking tea can reduce internal heat
Many people may suffer from constipation when they are under great work pressure or eat greasy and spicy food. At this time, choosing green tea, Pu’er tea and other teas can reduce heat and remove greasiness.
At the same time, these teas are rich in catechins, which can also speed up the body’s metabolism and improve constipation symptoms.
9. Use coffee to treat constipation
After getting up in the morning, after drinking warm water and breakfast, you can choose to drink a small cup of black coffee, which can directly stimulate the contraction of intestinal muscles and speed up bowel movements.
However, black coffee is easy to become addictive, so it is not recommended to take it for a long time. When drinking black coffee, you must make sure that you are full, otherwise it is easy to cause stomach diseases.
10. Control the intake of high-protein foods
High-protein foods move slowly in the intestines, which can easily cause discomfort such as abdominal bloating. Therefore, if you want to improve constipation, for lighter women, the daily intake of high-protein foods should be less than 40g.
11. Abdominal massage every day
Before going to bed at night, use your fingertips to massage your abdomen in a clockwise direction along the direction of your navel. After 20 circles, choose to massage counterclockwise to speed up gastrointestinal motility, which can effectively improve constipation.
6 foods to keep you away from constipation
Foods rich in magnesium such as sesame seeds and almonds
Research by the Japanese Institute of Health and Nutrition shows that people who take less magnesium are prone to constipation. Magnesium has a laxative effect and softens stool, so a moderate intake can help with bowel movements. Other foods rich in magnesium include peanuts, brown rice, walnuts, bananas, etc.
Foods rich in plant-derived lactic acid bacteria, such as kimchi and fermented soy sauce
Lactic acid bacteria can adjust the intestinal environment and eliminate constipation. However, there are two types of lactic acid bacteria: animal and plant. It is the latter that can prevent constipation. This is because the latter is more resistant to acidic environments than the former, can reach the intestines alive and play a role, and the survival rate of the latter in the intestine is 10 times that of the former.
Foods rich in oligosaccharides such as asparagus and onions
Oligosaccharides, also known as oligosaccharides, are a type of carbohydrate with a relatively low degree of polymerization. Studies have found that oligosaccharides can increase the content of bifidobacteria in breast milk and help adjust the intestinal environment. Other foods rich in oligosaccharides include garlic, coffee, corn, honey, and various soy products.
Foods rich in vitamin C, such as green peppers and kiwis
Vitamin C in the intestine is one of the foods for lactic acid bacteria, which can increase the number of probiotics, thereby indirectly preventing constipation. Foods rich in vitamin C include fresh dates, oranges and green leafy vegetables.
Foods rich in oleic acid, such as olive oil and sunflower oil
Oleic acid has an emulsifying effect, which can soften the stool in the intestine and promote defecation. Other foods rich in oleic acid include sesame, peanuts, almonds, walnuts and other nuts.
Foods rich in dietary fiber, such as whole grains and vegetables
There are two types of dietary fiber in food: water-soluble and insoluble. The former can soften stool, increase the number of probiotics in the intestines, and adjust the microecological balance in the human body; the latter can absorb water and swell in the intestines, stimulate the intestinal wall, speed up intestinal peristalsis, and absorb harmful substances and excrete them out of the body. Foods rich in these two types of dietary fiber include various coarse grains and beans, such as brown rice, red beans, mung beans, kidney beans, etc., fungi and algae foods, such as fungus, kelp, and button mushrooms, etc., and various fruits and vegetables, such as tomatoes, burdocks, and apples.
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