Get rid of constipation troubles! The nutritionist personally taught 4 tricks for smooth bowel movements, do not drink "this thing" and be careful of constipation

Are you suffering from constipation? According to the statistics of Taiwan Nutrition Foundation, nearly 50% of office workers suffer from constipation! Dietitian Xu Cuihan said that constipation is defined as less than 3 bowel movements per week, or hard and dry stools. And women are more likely to suffer from constipation than men.

Xu Cuihan pointed out that there are many factors that affect defecation, and the reason why women are prone to constipation is mainly due to the influence of estrogen. Increase the frequency of bowel movements. For some women, it is because of insufficient muscle strength, lack of abdominal muscles, and insufficient defecation strength; it may also be due to menopause or the production process, resulting in uncoordinated pelvic muscles and weak defecation strength.

Xu Cuihan said that in addition, insufficient exercise is also the key to affecting bowel movements. Exercise can help intestinal peristalsis. Women generally have low activity, which leads to slower intestinal peristalsis. And there are many women who do not drink enough water, especially if they feel that it is inconvenient to go to the toilet outside, they will avoid drinking water and reduce the frequency of going to the toilet, but they are prone to hard stools or constipation.

The intestine is a very important organ of the body. Constipation will reduce the metabolic rate and affect the mood of life, which is more likely to lead to intestinal related diseases. Xu Cuihan said that developing regular bowel habits will not only help you lose weight, but also improve your complexion. She specially provided 4 tricks to help people improve their constipation problems.

4 ways to improve constipation problems 1. Eat more dietary fiber

Dietary fiber not only helps intestinal peristalsis, but also improves intestinal flora. The Ministry of Health and Welfare recommends daily intake25 to 35 grams of dietary fiber, which can be supplemented with high-fiber foods such as whole grain cereal, sweet potato leaves or guava to help with bowel movements.

2. Sufficient water intake

Xu Cuihan said that eating only fiber without drinking water will still cause constipation! It is recommended that the public should drink up to 2,000 ml of water per day in order to moisturize the intestines and prevent dry and hard stools.

3. Increase the amount of exercise

Do more abdominal or lower body exercise, in addition to increasing abdominal muscles, it can also increase the speed of intestinal peristalsis.

4. Avoid drinking tea or beverages

In addition to the diuretic effect of caffeine in tea, tannins can also reduce intestinal peristalsis. It is recommended that people with constipation problems should drink less tea.

◎ Image source/Dazhi Image/Shutterstock ◎ Source / Dietitian Xu Cuihan