Don't think it's good to go to the toilet every day! 2 The situation is all constipation, the nutritionist teaches 7 tricks to improve defecation troubles

Do you spend a lot of time squatting on the toilet every day? And the bigger it is, the more anxious it is, and the more difficult it is to defecate smoothly? Dietitian Lin Yuwei said that the clinical definition of constipation is less than 3 bowel movements per week, or the bowel movements are hard and hard, and the bowel movements are not clean; therefore, many people suffer from constipation without knowing it.

Taiwan Nutrition Foundation estimates that 1 in 2 office workers has constipation, and constipation has become a disease of modern civilization. What should I do about constipation? Lin Yuwei pointed out that people may wish to use 7 ways to help themselves from constipation, improve their diet and lifestyle, fundamentally solve the problem of defecation, and create a healthy intestinal environment.

7 tips for self-help from constipation 1. Drink plenty of water and keep hydrated. You should also pay attention to hydration at any time, and drink 150cc of boiled water every half an hour to help your stomach absorb. In addition, it is not recommended to drink a lot of water at one time, especially when sweating a lot. If you drink a lot of water at one time, it may cause hyponatremia, headache, vomiting, and even serious water poisoning.

2. Supplement probiotics, maintain the proportion of good bacteria, and increase intestinal peristalsis.

3. Dietary fiber helps remove dirt in the intestines and provides food for good bacteria. Both water-soluble and non-water-soluble should be eaten.

Lin Yuwei said that it is recommended to eat 2 rice bowls of cooked vegetables every day. Water-soluble fiber can supplement fungus, kelp sprouts, mushrooms, okra, leafy vegetables, eggplant, citrus, tomato, ripe banana, etc.; insoluble fiber such as bamboo shoots, dried beans, cereals, barley, burdock, rhizomes, etc.

4. Enzyme supplements, good friends after big fish and meat, decompose and digest well for defecation

Lin Yuwei said, fresh pineapple, kiwi fruit, green papaya or vegetable and fruit enzyme powder/liquid, etc.

5. Eat oil, lubricate the intestines, and help the intestines to defecate smoothly

Appropriate amount of supplements to maintain the smoothness of the intestines. Canola oil, olive oil, linseed oil, bitter camellia oil, etc. should be selected as edible oils, which are better than soybean oil, sunflower oil, and lard.

6. Daily exercise to promote intestinal health

30 minutes of walking or yoga stretching for 30 minutes every day can promote the contraction of lower abdominal muscles and promote intestinal health. In addition, you can meditate for 5 to 10 minutes every day, adjust the breath, relax your emotions, and improve the slow bowel movement caused by stress.

7. Review health care products and medicines

Lin Yuwei said, using analgesics, diuretics, or over-reliance on stool softeners and laxatives for a long time. Or take large doses of iron at a time or consume inappropriate iron dosage forms. A single large amount of calcium supplements or calcium supplements containing aluminum. Both may reduce gastrointestinal motility.

◎ Image source/Provided by Dazhi Image/shutterstock ◎ Source / Nutritionist Lin Yuwei