Men's constipation should not be solved by laxatives, this is the magic weapon to cure constipation

The problem of constipation has filled the lives of each of us, and constipation is more common among men because they are under great pressure and busy with social activities. So how can men relieve constipation?

1. Vegetables and grains are treasures

The American Dietetic Association recommends that adults should consume 20-35 grams of dietary fiber per day, and patients with constipation should consume at least 30 grams. For example, half a cup of mung beans provides 5 grams of dietary fiber; a small apple provides 3 grams; and a bowl of oat bran provides 13 grams. Eat more whole grains (oats, corn), vegetables (celery, leeks), and foods that promote bowel movements (honey, sesame seeds, walnut kernels, yogurt). People with constipation should drink less strong tea and coffee. For the elderly, it may be helpful to develop a good habit of drinking a glass of light salt water on an empty stomach when you get up early and a glass of yogurt before going to bed, which can play a certain role in preventing constipation.

2. Regular bowel movements in the morning

Try to go to the toilet after breakfast, because the colon propulsion movement is more active during this period, making it easier to defecate. So whether you have the urge to defecate or not, you should insist on going to the toilet at that time to form a biological clock feedback for defecation. You should concentrate on defecation and don't kill time by reading newspapers or books. Professor Zhang Shengsheng reminds that when defecating, if people with constipation squat, it will be more conducive to the body forming the best defecation angle than sitting on the toilet. When sitting on the toilet, you can put something under your feet to raise your feet, which will also help promote defecation.

3. Adhere to the four-step health exercises

Regular exercise can strengthen the intestinal muscles and improve intestinal motility. Tan Jingfan taught everyone four steps of health exercises: 1. Practice levator ani exercises, contract the anus, and because there are levator ani muscles in the abdomen, the lower abdomen contracts at the same time. Patients with constipation should do it three times a day, 60 to 100 times each time. 2. Massage the abdomen 36 times clockwise and 36 times counterclockwise, three times a day, the more the better. 3. Before defecation, press the Yingxiang points on both sides of the nose for 10 minutes every day. 4. Ear acupuncture therapy: use your fingers to quickly twist the two earlobes for one or two minutes, 3 times a day.

4. Drink enough water

Don't wait until you are thirsty to drink water. Your body is already dehydrated at this time, and severe dehydration will aggravate constipation. Experts suggest that it is best to drink water in small amounts and multiple times, and the more often you drink water, the better.

5. Don’t rely on laxatives

To deal with constipation, many people are busy taking "detoxification" and "intestinal cleansing" drugs. However, there is a science to taking laxatives. Taking large amounts of irritating laxatives such as Tongbianling will not only cause abdominal pain, but long-term use will lead to addiction, and you will still suffer from constipation when you don't take them. Moreover, under the stimulation of these drugs, the large intestine will develop pigmentation called melanosis coli, which becomes a risk factor for colorectal cancer.