Many people are troubled by the problem of constipation, which can affect their health if not improved in time. Below are the dietary principles for preventing constipation for everyone's reference.
Soft
After middle age, gastrointestinal function decreases, so it is advisable to eat cooked and soft foods, which are beneficial for the spleen and stomach's digestion and absorption.
Water
Drink at least 8-10 glasses of warm boiled water that has been cooled naturally each day, or drink cassia seed tea or green tea. It is especially important to ensure drinking a glass of plain water before bed and after waking up in the morning. This can cleanse the gastrointestinal tract and soften stool.
Coarse
Often eat foods rich in dietary fiber, such as whole grains (coarse grains), potatoes, green vegetables, white radish, apples, bananas, pears, etc. You can appropriately choose a few of these foods to eat each day to stimulate intestinal peristalsis.
Mushroom and Green Vegetables
Regular
Have regular bowel movements (in the morning) and do not delay.
Exercise
Engage in moderate exercise, such as slow running or walking in the morning and evening, to promote gastrointestinal peristalsis. Additionally, persist in doing abdominal breathing exercises in the morning and evening for 15 minutes, until you feel a warming sensation in the lower abdomen, waist, and back. With the起伏 of the abdominal muscles, the activity of the stomach and intestines increases, digestive function is enhanced, and the excretion of waste is more thorough.
Massage
Every morning, evening, and after a nap, rub your abdomen with your hands overlapped, centered on the navel, 100 times clockwise. This can promote blood circulation in the abdominal cavity, aid digestion, clear the intestines, and promote smooth bowel movements.
Mushrooms and green vegetables