How to relieve constipation? Try these 5 methods

The feeling of sitting on the toilet, with your face flushed, your waist and legs sore, but your poop refuses to come out... Anyone who has experienced it knows it.

Although constipation is not a big deal, it is indeed annoying.

01
The harm of constipation cannot be underestimated/uncomfortable/

If you have less than 3 bowel movements a week, or have difficulty defecating, or your stools are dry and small in volume, you can be diagnosed with constipation.

① Long-term constipation can cause a dull complexion, acne, and bad breath.

② If children suffer from long-term constipation, their gastrointestinal motility will be obstructed, which will affect their eating and delay their growth and development.

③ Elderly people with constipation and straining during bowel movements can easily increase abdominal pressure and induce cardiovascular and cerebrovascular diseases such as myocardial infarction and cerebral hemorrhage.

What should I do if I am always constipated? Learn these 5 ways to relieve constipation!

02
5 ways to relieve constipation/stick to it/

① Establish bowel habits

Develop a good habit of regular bowel movements in the morning or before going to bed, do not ignore the urge to defecate, and do not force yourself to defecate. It is particularly worth noting that you should concentrate on defecation and not play with your phone, read books or newspapers.

② Choose the right defecation posture

It is recommended to adopt the traditional "squatting toilet" style, or sit on the toilet and raise your feet with a small stool. This can increase the anorectal angle and facilitate defecation.

③ Drink more water

According to the "Dietary Guidelines for Chinese Residents (2016)", adults should drink 1500-1700 ml of water every day. Drinking a large glass of water on an empty stomach in the early morning and exercising appropriately can moisten the stomach and soften the stool.

④ Adjust your diet

Avoid eating spicy foods, eat less overly refined foods, and eat more foods rich in fiber and vitamins, such as apples, carrots, celery, spinach, pumpkin, etc., which are beneficial to promote gastrointestinal motility.

⑤ Use enema

When the stool is hard or cannot be discharged for other reasons, enema can be used.

Although enema is effective, it has certain side effects. Long-term use will cause the rectal and perianal muscles to become relatively relaxed, so it is recommended to use it under the guidance of a doctor.

If you have tried the above methods and still cannot improve, please go to the hospital as soon as possible to seek help from the gastroenterology and anorectal surgery doctors. Finally, I hope everyone can be "unimpeded" and relaxed every day.