How to stimulate bowel movements For people with easy consti

Having a bowel movement is one of the routines we สล็อต wallet เครดิตฟรี should all perform every day. However, some people may suffer from constipation and difficult to excrete, sometimes it takes more than half an hour to pass. Which this difficult excretion problem In addition to interfering with daily life And may make you lose confidence already Can also have a negative effect on health

Hello, doctor has a method to stimulate bowel movements. Ensure that you do it and you will be able to excrete more smoothly. It also helps to improve your health.

How to stimulate bowel movements That is easy to do by yourself
Drink a lot of water
Drinking water is the easiest way to stimulate bowel movements. If you can drink 8 glasses of water a day or enough to meet the needs of the body. In addition to helping to excrete better It can also help prevent other health problems, such as dehydration and edema if someone is afraid that they do not drink enough water. You can also choose to eat more succulent vegetables or fruits, such as cucumber, lettuce, cantaloupe, watermelon, tomato, coconut, apple, passion fruit, pear.

Abstain or cut back on certain foods and beverages.
The food and drink you consume each day It can directly affect your digestive and excretory system. You try to observe and note that What foods and beverages do you eat and have inconvenience problems? And when you know it, you should refrain or reduce your intake of those foods, your urinary problems will be alleviated.

Foods and beverages that often cause constipation problems

Alcoholic beverages
Caffeine-containing beverages, such as tea, coffee, and soft drinks
Fried foods or high fat foods
High sugar diet Especially those that add sugar alcohols (Sugar Alcohols) such as Sorbitol (Sorbitol) Mannitol and Xylitol (Xylitol).
Spicy food or spicy food
Eat more fruits, vegetables, and nuts.
Vegetables, fruits and nuts are plants that are rich in fiber or dietary fiber. This will help stimulate the work of the colon. And helps to soften the stools, allowing you to excrete more fluently Eliminate constipation problems with fruits, vegetables and nuts that we recommend that you eat to increase fiber include:

Fruits such as apples, strawberries, raspberries, papayas, oranges, avocados, guava.

Vegetables such as broccoli, carrots, spinach, spinach.

Nuts, seeds, and grains, such as pistachios, almonds, red beans, peanuts, pumpkin seeds, sunflower seeds, brown rice, black rice.

But the caution when consuming fiber is that you need to eat the right amount of fiber. The recommended amount per day is 25-30 grams if the body gets a lot of fiber. It can result in bloating, indigestion and constipation.

Move the body more
Doing physical activities, exercising, or moving the body frequently It will help the stool pass through the colon more easily, so if someone has frequent constipation problems. This is partly caused by the stool moving through the colon too slowly. Until the stool is dry and hard It should exercise regularly every day for 10-15 minutes by walking, running, swimming or other activities. Your favorite Then you will definitely be easier to excrete

Change in sitting posture
Did you know that sitting to the toilet is another thing that you should pay attention to? Some postures, such as the torso and thighs at a 90 degree angle, may interfere with the colon. This makes the lump difficult to move, making it difficult for you to have a bowel movement The proper stools are Squatting on the torso and thighs at an angle of 35 degrees, or where the knees are higher than the hips. It will help the colon to expel waste more easily. If you use a flush toilet It is recommended to find a small chair. Or a box to place feet when sitting It will help you to defecate much easier.

Don't stress
Stress not only worsens mental health But can also hurt your colon Because when you are stressed May cause the colon to contract Until you feel a stomachache And hard urinary lumps that make it difficult to excrete You should relieve your daily stress with activities that you enjoy, such as reading, listening to music, taking a hot shower, or, if you can, try yoga, exercise, and meditation on a regular basis. It's even better for your bowel health and overall health.

Try not to use laxatives
When faced with constipation and difficult to excrete, many people may choose to solve the problem by taking laxatives. It is true that laxatives help solve the problem of excretion quickly and easily. But did you know that Taking laxatives frequently Or eat too much Will even interfere with the work of the colon And make your constipation problem even worse, so we recommend that you follow the other recommended bowel stimulation methods. If symptoms still do not improve Decide to use a laxative. But don't use it too often Or the best way Should consult a doctor Because your bowel problems can be caused by a more serious disease or health problem.