Feeling the urge to defecate but being unable to can cause a slight sense of sadness, and your belly fat seems to be getting worse. To solve the problem, you need to find the root cause. Today, we recommend 11 weight loss rules to help you easily solve your constipation problems.
Modern life is fast-paced, and stress often leads to constipation, a common but unspoken problem for many, causing the frustration of wanting to defecate but being unable to. Besides affecting mood, constipation can also make the abdomen appear larger. When digested waste remains in the intestines for too long, it prolongs absorption, leading to the formation of a protruding lower abdomen, which is notoriously difficult to eliminate. Severe constipation can even cause health problems and lead to poisoning or fainting. Therefore, it's important to cultivate healthy constipation habits.
Rule 1: Drink a glass of water after waking up.
Drinking a glass of water after waking up in the morning can moisturize and stimulate the intestines.
Stimulating the intestines with water can activate intestinal peristalsis and help you develop a habit of defecating in the morning.
In addition, drinking a glass of water before lunch and dinner can also help improve constipation.
Rule 2: Bathe in the morning light
The body's biological clock is longer than 24 hours, which creates a slight discrepancy with actual living time.
It is worth noting that morning sunlight is key to the biological clock.
When the body is bathed in the morning light, the biological clock sends messages to the brain, which then issues instructions to switch the activity mode of the autonomic nervous system to a state dominated by the sympathetic nervous system.
Therefore, please make it a habit to open the curtains after getting up. Even on cloudy or rainy days, you can get plenty of sunlight as long as you stand by the window.
Rule 3: Always eat breakfast.
Breakfast eaten to align with your biological clock doesn't need to be overly elaborate; even a banana can provide essential dietary fiber for eliminating constipation.
The key is to establish the concept of eating breakfast; improving your physical condition starts with developing the habit of eating breakfast.
Rule 4: Eat dinner within 3 hours of bedtime.
There should be a 3-hour interval between dinner and bedtime.
Going to bed immediately after a meal can cause the body to fall asleep in a state of heightened sympathetic nervous system activity. This can lead to insufficient intestinal functions, such as digestion and absorption, which are dominated by the parasympathetic nervous system, and can easily cause constipation.
Therefore, dinner should be eaten early, 3 hours before bedtime.
Rule 5: Walk for 30 minutes every day
Exercise can stimulate the digestive system and help eliminate constipation.
However, it should be noted that exercises that promote breathing, such as jogging and muscle training, can activate the sympathetic nervous system, making them suitable for mornings and to be avoided in the evenings.
Taking a leisurely 30-minute walk after dinner is the most effective way to improve intestinal motility.
In addition, taking the stairs frequently during the day and standing when using public transportation can also increase your exercise.
Rule 6: Take a 15-minute half-body bath.
A 15-minute warm bath can gradually raise your core body temperature; the water temperature should be kept between 38 and 40 degrees Celsius.
After bathing, avoid exposure to strong light sources such as computers, and go to sleep one hour later.
Body temperature drops during sleep, and the temperature that rises during a bath gradually decreases, allowing you to enter deep sleep more quickly.
Rule 7: Relax your mind and body, and let go of daily worries.
Before going to bed, you can light some incense or listen to some music, find some methods that suit you to relax and forget your troubles.
If you can completely relax your mind and body before going to bed, your intestines will move more actively, and you will have an easy bowel movement the next morning.
Over time, the constipation problem will be alleviated.
Rule Eight: Pay attention to your diet
Eat less of foods like bread and noodles. If you must eat them, choose buckwheat noodles or whole-grain bread to help with bowel movements.
Reduce your intake of diuretic beverages, such as coffee, tea, and carbonated drinks, as these beverages reduce intestinal water content and slow down peristalsis.
Rule Nine: Massage More
If you have difficulty defecating, you can place your hands on top of each other and massage your abdomen in a clockwise direction to help with bowel movements.
Rule 10: Establish a regular bowel movement cycle
Don't wait until you feel the urge to defecate to go to the bathroom. In daily life, you should encourage yourself to develop a regular bowel movement cycle, such as cultivating the habit of defecating in the morning or before taking a shower.
Rule Eleven: Don't eat too much.
The more you eat, the longer it takes for food to be digested in your intestines. When the digested waste stays in your body for a long time, it becomes very difficult to expel it.
Friendly reminder: Everyone's constipation causes are different. To avoid constipation, you should first examine the cause of your constipation and exercise more and eat more fruits and vegetables.
