Drink a glass of cold boiled water after waking up every morning, and make sure to drink enough 1500ml of water every day. Don't wait until you feel thirsty. When you are thirsty, your body is extremely short of water.

Second, abdominal massage

Massage the abdomen gently every morning 10min or so, and it will be effective in a few days. Don't give yourself too much pressure from all sides, keep a happy mood and relax yourself appropriately: learn to enjoy the warmth of life, and life is beautiful.

Third, the adjustment of exercise schedule.

Exercise more, exercise three or four times a week, each time 1 hour, maybe walk for an hour every day. You can also walk around the office once in a while, or take some time out for proper exercise and do popular anus lifting exercises. Pay attention to rest, don't stay up late, go to bed early and get up early.

Fourth, chew slowly.

The "abdominal brain" in the intestine dominates the digestion of food. If you eat too fast and feel anxious, it may also lead to constipation, so slow down and enjoy the food happily. In addition, chewing slowly can also increase saliva secretion. After protein in saliva enters the stomach, it can react in the stomach to form a protein membrane, which can protect the gastrointestinal tract.

5. Washing dietary fiber with water is effective.

If the stomach and intestines don't exercise, a lot of waste will accumulate in the large intestine. At this time, nothing can help you more than food rich in dietary fiber. Dietary fiber can stimulate the peristalsis of large intestine, soften stool and prevent constipation. However, food containing a lot of dietary fiber, if eaten too much without enough water, will only make constipation more serious. Only by using enough water with fiber water absorption characteristics can we play an ideal role in treating constipation.

Sixth, moderate exercise.

Proper physical exercise helps sedentary people to strengthen their intestinal activities. White-collar women can choose to practice yoga, walking, Tai Chi and other softer exercises to improve the motivation of defecation and achieve the purpose of preventing constipation.

Seven, adjust living habits

Gastrointestinal function problems are often related to living habits, diet, psychological stress and other factors. Therefore, proper exercise, balanced diet, regular work and rest, and learning to relieve stress can effectively improve constipation.

Eight, eat more bananas

Bananas are tropical and subtropical fruits. Its carbohydrate (sugar) content is very high. The sugar content of apples, pears, watermelons and other fruits per100g is about10g, while bananas reach 28g. Bananas are also rich in dietary fiber. The dietary fiber content of 100g fresh fruit is about 1g, and that of banana is 3.1g. Dietary fiber can absorb water in the intestine, make the stool swell, and promote intestinal peristalsis and defecation. At the same time, bananas contain a lot of water-soluble plant fiber, which can cause hyperosmotic gastrointestinal fluid secretion, thus absorbing water to the solid part, making the stool soft and easy to discharge.