[Introduction] Constipation is a major cause of abdominal fat accumulation and a common problem for women during weight loss. If not treated early, it can create a vicious cycle of constipation and obesity. So, what to do about constipation? The following tips will help you prevent and treat constipation, and successfully lose weight.
Prune Juice
Research has shown that due to the rich fiber, pectin, and unique trace elements found in prunes, drinking natural prune juice can effectively promote intestinal peristalsis, increase bowel movements, and relieve or prevent constipation. Many scientists have conducted extensive research and experiments on the constipation-relieving effects of prunes. Although their explanations for the reasons vary, the results all prove that prune juice has a unique effect in relieving constipation, which is incomparable to any other food. For a long time, prune juice has been known as the "body's scavenger" in European and American countries. Meanwhile, because prune juice promotes bowel movements and detoxification, many women in Hong Kong and Taiwan call it "slim juice".
Konjac + Honey
Extract the juice from konjac with a juicer, then cook it in a pot over low heat until it becomes a paste. Place it in a container and mix with cool-natured honey (honey is categorized as cool-natured or warm-natured). Take two tablespoons on an empty stomach every morning. Be consistent, and this can treat chronic, stubborn constipation.
A Glass of Cold Water Upon Waking
Drink cold water right after waking up in the morning. Drinking 2-3 glasses of cold water after waking can eliminate constipation. This is because when cold water enters the stomach, it triggers a stomach-colon reflex, starting the colon's peristalsis. When constipated, the body absorbs water from the stool, making it dry and hard. Drinking cold water helps to replenish the moisture that the stool lacks.
Eating Pears After Meals
Pears are sweet, crisp, juicy, and a favorite fruit for many. They are rich in vitamins A, B, C, D, and E. One pear contains 10% of the "Recommended Daily Allowance" of vitamin C and also has a significant amount of potassium. Like apples, they also contain antioxidants that help keep the body's cells and tissues healthy. Although pears are sweet, they are very low in calories and fat, making them ideal for those who love sweets but are afraid of gaining weight.
Every 100 grams of pear contains 3 grams of fiber (mostly insoluble fiber). This insoluble fiber helps prevent constipation and digestive diseases, can purify the kidneys, and cleanse the intestines. People with long-term constipation should eat more pears, which also helps prevent colon and rectal cancer.
Abdominal Massage to Effectively Treat Constipation
The specific method for abdominal massage is: After waking up, empty your bladder and drink 300-500 ml of cold water. Stand with your feet shoulder-width apart, and relax your body. Place the palm of your right hand on your lower right abdomen and the palm of your left hand on top of your right hand. Massage upwards from the lower abdomen to the right hypochondrium, then push to the left hypochondrium, and finally massage down to the lower left abdomen. Repeat this clockwise massage 30-50 times. No need to apply excessive pressure; a gentle massage is sufficient. The effect may not be significant at the beginning, but if you persist, you will see results in 10 days. Do this once a day, and after 30 days, you can achieve normal bowel movements on your own.
Kegel Exercises
When doing Kegel exercises, you should relax the abdominal, leg, and thigh muscles. Perform a contraction as if you were trying to hold in gas or urine. Each contraction should be held for 10 seconds or longer, then relax for 10 seconds. This completes one set of three contractions and relaxations. You should do 10 sets a day. As your muscles strengthen, you can increase the number of sets. Once the symptoms of difficult bowel movements are under control, you no longer need to increase the number of sets, but you should continue to do at least one set daily or three sets weekly to keep your muscle groups strong and powerful.
Vinegar Therapy:
30 ml of rice vinegar (about two large tablespoons), two tablespoons of honey, and stir with 3-5 times the amount of water. Drink after each meal.
Vinegar can promote bowel movements, but drinking it directly can harm the stomach and duodenum, so it must be diluted before drinking. For those with severe constipation, the dosage can be increased.