Autumn is dry, which is easy to cause a lack of body fluid, damage Yin and injure lung, cause dry lips, dry hair, dry skin and other symptoms, easy to get angry and cause constipation, and the intestinal tract will become dry and astringent due to dry gas injury, which will also cause constipation. So, what about constipation in autumn? How does autumn constipation recuperate?
Add more water
The most important thing to prevent dryness and prevent constipation in autumn is to supplement water and alleviate the lack of water in the body. It is suggested that you can drink more than 1500ml of water every day to keep sufficient water in the intestine, which is conducive to the discharge of feces. In addition to obtaining water through boiled water, you can also drink liquid drinks such as light tea, soybean milk and milk.
Eat more coarse grain fiber food
When constipation occurs in autumn, we should pay attention to eating more food rich in crude fiber. Eating crude fiber food can promote intestinal peristalsis, moisten the intestines and defecate, and is conducive to the excretion of feces, which is good for alleviating constipation. Foods rich in crude fiber include wheat bran or brown rice, celery, corn, bananas, pears, apples, etc.
Eat more foods containing vitamin B
Foods containing vitamin B can promote the secretion of digestive juice, maintain and promote intestinal peristalsis, so as to promote the excretion of feces, such as coarse grains, beans and their products, lean meat, brown rice, carrots, green leafy vegetables, etc.
Develop the habit of regular defecation
At ordinary times, we should develop the habit of regular defecation. When we have the intention to defecate, we should defecate in time to avoid inhibiting defecation. Long-term repeated inhibition of defecation will lead to the increase of defecation reflex threshold and the disappearance of defecation intention, which will lead to constipation or aggravate constipation.
Massage relief
Tianshu point is the center of gravity of large intestine. Massage Tianshu point can help improve the function of intestines, strengthen stomach and digestion, regulate qi and stagnation, and alleviate constipation.
Location of Tianshu point: it is located in the middle of the abdomen and 3 horizontal fingers next to the center of the navel.
Massage method: first take the navel as the center, first use the palm clockwise, gently and slowly massage around the abdomen for about 3 minutes, and then press and knead Tianshu point with the finger abdomen of the thumb. The strength can be from light to heavy, and continue to press and knead for 2 minutes.
Moderate exercise
When constipation occurs in autumn, we should pay attention to more exercise to help alleviate it.
1. Standing position: do in-situ high leg lifting walking, squatting and standing up, abdominal and back movement, kick and swivel movement, etc; The supine position can lift one leg in turn or both legs at the same time, lift them to 40 degrees, stop and put them down, or simulate cycling. It can enhance the strength of abdominal and pelvic muscles, which is good for alleviating constipation.
2. Some common aerobic exercises, such as fast walking, jogging, swimming and cycling, can also help promote intestinal peristalsis and relieve constipation.
3. Do abdominal breathing. When doing deep and long abdominal breathing, the activity range of diaphragm increases than usual, which can promote gastrointestinal peristalsis.
