During the Spring Festival, people eat a lot of meat and fish, but the toilet "punch time" is too long. How to improve it?

During the Spring Festival, most people are on holiday, which not only changes their diet, but also their daily routine. Such changes also make bowel movements somewhat disordered and prone to problems. Even during the Spring Festival, some people stay in the toilet longer in order to enjoy a moment of peace. However, there are many hidden health risks if the toilet "punch card" is too long.

Image source: Baidu Gallery

What harm may occur if you squat in the toilet for a long time?

1. Habitual constipation

Many people like to bring their mobile phones with them when they have a bowel movement. This will distract our attention and easily make us miss the feeling of having a bowel movement. Over time, this will weaken our desire to have a bowel movement.

2. Increase the occurrence of anorectal problems

If you spend too much time in the toilet and your bowel movements are not smooth, your anus will be strained endlessly, causing congestion and swelling of the anus. Over time, this can easily lead to anal problems. People who already have anal problems should not spend too much time in the toilet, otherwise it will only aggravate the original problem.

3. Affect blood circulation

If you spend too much time in the toilet, whether squatting or sitting for a long time, it will compress the blood vessels in the lower limbs, which will affect the blood circulation of the limbs. In addition, if you stand up immediately after using the toilet, the blood vessels in the lower limbs will be unblocked, and the blood will flow downward, resulting in insufficient blood flow to the head, which will cause the phenomenon of head volume.

4. Knee injury

When we squat, our knees are under tremendous pressure, which is basically several times our own body weight. If we squat for too long, it will also cause great damage to the knee joints. Therefore, pain will occur when moving the joints, and it will get worse over time.

5. Cause gynecological problems

It is even more inadvisable for women to squat in the toilet for a long time, because of the female physiological structure and the abundance of bacteria in the toilet. Squatting in the toilet for a long time will increase the chance of bacteria and microorganisms invading the body and easily induce gynecological problems.

What are some ways to promote bowel movements in life?

1. Eat enough dietary fiber

Dietary fiber is the key to laxative effects, especially soluble dietary fiber, such as most fruits, some seaweed foods, etc. It is recommended that adults consume 20-35g of dietary fiber per day.

2. Drink more water

Many people forget to drink water or drink too little water, which leads to dry stools and painful defecation. This can be improved by drinking more water. For adults, it is recommended to drink about 1500ml of water every day. Especially during the Chinese New Year, try to drink less beverages and consciously pay attention to drinking more water.

3. Develop bowel habits

For most people, the best time to defecate is after getting up or after a meal, because our defecation feeling will be correspondingly strengthened during this period. If you insist on going to the toilet at a fixed time every day, after a period of time, it will be easy for the body to develop a regular bowel habit.

4. Adjust your bowel movement

When using the toilet, squatting is the best way to push the abdomen forward, which can help to release stool and relax the muscles around the anus to avoid anal problems. If you are using a toilet, you can lean forward slightly and put a small stool under your feet to make defecation smoother.

Image source: Baidu Gallery

For most healthy people, it is generally recommended that the defecation time should not be too long, and it should be resolved within 3 to 5 minutes. If you still don't feel the urge to defecate after more than 5 minutes, there is no need to continue wasting time. It is recommended to go to the toilet when you feel the urge.

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