As we have said before, people do not need the so-called “clearing stool and expelling intestinal poison”.
It is normal to defecate three times a day and once every three days. The longer the interval, the more [toxins] there will be in the body.
Therefore, in most cases, many people feel constipated, but in fact they may not.
However, if you want to improve your defecation, form a daily defecation habit and make yourself feel comfortable and carefree, there are ways.
Defeating constipation starts with understanding constipation.
To deal with constipation correctly, the first thing to judge is:
Are you really constipated?
Many people think that constipation is caused by less defecation, but this is not the case.
In terms of frequency alone, whether it is three times a day or three times a week, it is within the normal range. However, real constipation is actually accompanied by difficulty in defecation and endless defecation.
The most common type of constipation in daily life is functional constipation.
In 2017, Rome IV standard made minor changes to the diagnosis of functional constipation, several of which are:
- At least 25% of defecation feels laborious; At least 25% of defecation is dry spherical feces or hard feces; At least 25% of defecation has endless feeling; At least 25% of defecation has anorectal obstruction and/or obstruction. At least 25% of defecation needs manual help (e.g. Finger help defecation, pelvic floor support); Spontaneous defecation < 3 times a week.
The above conditions must include at least 2 or more items. At the same time, functional constipation can only be regarded as if symptoms occur for at least 6 months before diagnosis and exist for nearly 3 months.
Therefore, according to this definition, most of us have only encountered some temporary difficulties and are far from reaching the level of functional constipation.
Therefore, making some adjustments in life can quickly improve constipation.
5 Quick Moves to Say Goodbye to Constipation Quickly
Most constipation is functional and is the [normal] response of the intestinal tract to too fine a diet. Constipation can be corrected by adjusting the diet and using some functional foods.
Therefore, if you want to get rid of functional constipation quickly, the following methods can achieve immediate results on the same day or at that time.
Step 1 Eat plenty of vegetables
Eat a large amount of vegetables (about 1 ~ 2 kg) in a short period of time, especially raw vegetables, or drink a lot of unfiltered vegetable juice.
Or, eat a lot of vegetables rich in dietary fiber such as Auricularia, Lentinus edodes, Flammulina velutipes, kelp, Undaria pinnatifida, etc. It won’t be long before you can go to the toilet to report.
This method can be used repeatedly.
Step 2 Take dietary fiber
Take dietary fiber, such as soybean dietary fiber (bean dregs can also be used), wheat straw dietary fiber, wheat bran dietary fiber, etc.
There are many such products on the market, which can be roughly divided into soluble dietary fiber and insoluble dietary fiber. It is generally believed that insoluble dietary fiber has slightly better laxative effect than soluble dietary fiber (konjac products, inulin, etc.) and is more effective in relieving constipation.
This method can also be used frequently.
Having said that, you can use it frequently. Here are some things that need to be careful and cannot be used frequently:
1. Medicines
Some irritant laxatives can reduce the absorption of water by intestinal tract and stimulate intestinal motility.
However, long-term use of laxatives can cause melanosis coli.
Therefore, it is not recommended to use it frequently, nor is it recommended to take laxatives indiscriminately without the guidance of a doctor.
Step 2: Milk or Honey
Lactose intolerant people drink milk (containing lactose) to promote defecation, but may be accompanied by abdominal distension and other discomfort.
Similarly, because honey contains a large amount of fructose, some fructose intolerant people will feel smooth after drinking a large amount of honey.
However, these two methods are only applicable to some people, not all of them are effective.
Therefore, it is not particularly recommended.
Step 3: Enema
Occasional enema is also a way to promote defecation.
However, the number of times must be controlled. Long-term enema does more harm than good.
Using the above methods, most of them only say goodbye to constipation temporarily. If they are not used continuously or change their living habits, sooner or later they will encounter constipation again.
For example, if you eat a large amount of vegetables at one time, constipation will temporarily improve, and then if you start to eat big fish and big meat again, constipation may also come back to you.
To deal with constipation [never see again], what you need is:
4 Slow Moves to Help You Farewell to Constipation
There are also many ways to say goodbye to constipation. These measures may be slower (effective in a few days), but they are better than lasting stability and you deserve them.
STEP 1 Establish defecation habits
Develop good defecation habits: such as regularly reminding defecation and choosing a comfortable toilet environment.
Step 2: Eat more coarse grains
The staple food should be matched with thickness, preferably coarse grains.
Coarse grains include whole wheat flour, brown rice, oats, millet, buckwheat, barley, sorghum, corn, red beans, mung beans, lentils, etc.
3. Exercise + Drinking Water
Drink plenty of water every day (don’t drink strong tea and carbonated drinks) and drink it several times.
At the same time, moderate intensity exercises, such as fast walking, jogging, dancing, etc., should be carried out every day, subject to being able to speak but not sing during the exercise, for about one hour.
Step 4 Take probiotics
Taking probiotic products (various products) may be beneficial to the treatment of functional constipation. Studies have confirmed that strains including Bifidobacterium lactate can relieve constipation symptoms.
In short, constipation, don’t be afraid, if you can take your time, you still don’t take risks to choose ways that may hurt your body. After all, there is only one body, and constipation can be overcome.