The healthiest time for people to defecate is in the morning. Constipation must be a headache for many people now. What good habits should we develop in our daily life to ensure that we can defecate normally and smoothly every day? Let’s follow Xiaobian to see how to make defecation smooth!
how should we develop good bowel habits
1. First of all, we should work and rest reasonably, don’t stay up late, and develop a regular work and rest time
2. Stick to drinking a cup of warm boiled water before going to bed and getting up in the morning. A cup of warm boiled water after getting up in the morning can help stimulate gastrointestinal peristalsis, which is beneficial to defecation and fitness. It would be better if it was honey water
3. The first thing to do when you get up after drinking water is to squat. If you don’t have the intention to defecate, you should persist in squatting. After squatting, you should do anal lifting exercise to stimulate the peristalsis of the large intestine and imitate the defecation action. The time should be according to the normal defecation time.
4. Drink plenty of water when traveling
Some people defecate normally at home, but their good habits are disrupted as soon as they go out. When people travel through different time zones, they will affect the physiological rhythm, which will lead to gastrointestinal dysfunction and constipation. Drinking a lot of water will help maintain gastrointestinal movement.
5. Drink less sugary drinks
Bad bacteria in the gut like to eat sugar, which slows down the intestinal peristalsis. Therefore, drinking sugary drinks will lead to intestinal wall swelling and eventually constipation. You can add berries to boiled water, which not only increases the taste, but also provides beneficial dietary fiber for the intestine.
6. Eat more dietary fiber
Dietary fiber is not digested and absorbed in the intestines and is the main raw material for forming solid stool. When eating more dietary fiber such as cereal, bran, vegetables and fruits, the amount of stool will also increase. As the saying goes, “one catty of sweet potato, two catties of excrement” and “eating more will also lead to more stool”. If you eat more milk, eggs, fish, shrimp, meat and other foods, your stool volume will be less. To ensure that your stool can be formed every day to help discharge food residues, you should “divide one third of your meat into seven parts of your vegetables”. Only when your stool reaches a certain volume and reaches the rectum can you induce defecation nerve reflex.
7. Drink more boiled water and light tea
The gastrointestinal tract of normal adults secretes about 6-8 liters of gastric juice, intestinal juice, pancreatic juice and bile every day for digestion, absorption and transport of nutrients in the small intestine. The small intestine and colon can reabsorb a large amount of water. The water content discharged from feces is about 100-150ml. Therefore, at least 7-8 cups (1500-1700ml) of water per day are required for adults to ensure the circulation of intestinal water secretion and absorption. Drinking boiled water and light tea is encouraged. Strong tea and coffee contain more tea polyphenols, which can slow down intestinal peristalsis, increase intestinal water absorption, lead to dry stool, and the high penetration of lactulose reduces water absorption and makes stool thinner.
8. Do not exercise too much
Moderate exercise helps to keep the stool smooth, but if you exercise too much, a large amount of blood will flow from the intestine to the muscles, which slows down the movement speed of the digestive tract. If you are engaged in more than one hour of exercise, avoid caffeine and high-fat and high fiber foods within 4-6 hours before exercise.