How to stimulate excretion For people who are easily constipated

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Defecation is one of the routines that we all should do every day. But some people may experience constipation, difficult excretion, sometimes having to sit for more than half an hour to pass out. which the problem of excretion is difficult In addition to interfering with daily life and may cause you to lose your confidence It can also have a negative effect on health .

Hello doctor, I have a way to stimulate excretion for you. Guarantee that you will excrete more fluently after doing it. It also helps to improve health.

How to stimulate excretion For people who are easily constipated

How to stimulate excretion that can be easily done 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 also helps prevent other health problems such as dehydration, edema, if anyone is afraid that they won’t drink enough water. You may choose to eat more juicy vegetables or fruits such as cucumbers, iceberg lettuce, cantaloupe, watermelon, tomatoes, coconut, rose apple, passion fruit, pears.

Abstain or reduce certain foods and drinks

the food and drink you consume each day It can directly affect your digestive and excretory system. You try to observe and write down that. What kinds of food and beverages are consumed that cause inconvenient excretory problems? And when you know it, you should refrain or reduce the consumption of those foods, the problems in your excretion will subside.

Foods and drinks that often cause constipation problems, difficult to excrete

  1. alcoholic beverages
  2. Caffeine-containing beverages such as tea, coffee, soft drinks
  3. Fried food or high fat food
  4. high sugar diet especially sugar alcohols such as sorbitol (Sorbitol), mannitol (Mannitol), xylitol (Xylitol)
  5. spicy food or spicy food

Eat more vegetables, fruits, and nuts.

Vegetables, fruits and beans are rich in fiber or fiber. This will help stimulate the work of the colon. and helps to soften stools so you can defecate more fluently Get rid of constipation problems by vegetables, fruits and nuts that we recommend you eat to increase fiber, including:

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

Vegetables such as broccoli, carrots, spinach, ufabet

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

But caution in consuming fiber is that you need to eat fiber, but in moderation. The recommended amount per day is 25-30 grams if the body gets too much fiber. May result in flatulence, indigestion and constipation.

move your body more

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

Change the driving position

Did you know that sitting posture is another thing you should focus on? Because some postures, such as sitting with the torso and thighs at a 90-degree angle, can interfere with colon function. This makes it difficult for the stool to move, making it difficult for you to pass a bowel movement. Proper stool posture is squatting in which the torso and thighs are bent at a 35-degree angle, or in which the knees are higher than the hips Because it will help the colon to drive waste out more easily. If you use a flush toilet It is advisable to find a small chair. or a box to put your feet on when you sit and excrete It will help you defecate much easier.

don’t stress

Stress not only damages your mental health. But it can also hurt your colon. because when you’re stressed May cause colon spasms until you feel stomach pain and hard urinary lumps that are difficult to excrete You should de-stress your day with activities you enjoy, such as reading, listening to music, taking a warm bath, or if you can, try yoga, exercise, and meditation on a regular basis. It will be even more healthy for the intestines and overall health.

Try not to use laxatives.

When faced with constipation problems, 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 easily and quickly. But did you know that frequent use of laxatives or overeating It will even interfere with the functioning of the large intestine. And can make your constipation problem worse. Therefore, we would like to recommend that you follow the other methods of stimulating bowel movements that we suggest. If symptoms do not improve Gradually decide to use laxatives. But don’t use it too often. or the best way should consult a doctor Your bowel problems could be caused by a more serious disease or health problem.