There are many reasons for constipation, the most common is because: 1, eating too fine often consume buns, rice, noodles and other delicate carbohydrate foods, vegetables, fruits and whole grains and potato intake is insufficient, resulting in insufficient fiber, stimulate intestinal motility decreased. 2, less water, every day in addition to the water contained in the food accidentally, but also should be an additional intake of 1500-1700 ml of water. 3, defecation did not form a regular bowel reaction did not form a regular bowel habit. 3, defecation did not form a regular pattern, defecation response has not been established without the formation of regular defecation habits. That's why it's easy to be constipated.

Therefore, it is important to consume an adequate amount of dietary fiber-rich foods, such as vegetables: celery, spinach, cabbage, cauliflower, etc. Whole grains and potatoes: such as purple rice, black rice, millet, corn, oats, sweet potatoes, potatoes, yams, etc., and appropriate intake of fruits, such as apples, dragon fruits, bananas, strawberries, kiwi and so on.

Daily balanced intake of water to plain water is preferred, you can also drink light tea, try not to use beverages instead of water

In addition, you can supplement some probiotics, probiotics in the intestinal tract dominance can help the body to digest and absorb beneficial nutrients, regulate the body's immunity, maintain intestinal health

Set yourself a regular bowel habit, so that the intestines to this time to produce a bowel reflex, so that slowly constipation problems will be solved.

In fact, for constipation, not only in the morning fasting food is very important, every day's diet and living habits are very important, but in the morning there are indeed some ways to promote defecation has a very good effect, for example: twice as much water after getting up in the morning on an empty stomach, the intestines if there is not enough water, is sure to trigger constipation, so it is very important to drink a sufficient amount of water every day, while the morning diet is even more important, and the second point is not What to eat, but there are some habits can promote defecation, this habit is to rub the abdomen, there is sufficient water in the intestine can be fecal expansion, promote defecation, but if the intestinal tract does not have enough power, can not be good defecation, and get up in the morning to rub the abdomen can promote intestinal peristalsis, so get up in the morning after the two can be a better way to promote defecation.

In fact, for the promotion of digestion, the prevention of constipation, the most important daily diet and living habits are very important, some bad habits are very easy to trigger indigestion or constipation, such as often stay up late, emotional tension. Smoking and drinking, eating too much high-fat, high-oil food, often snacking, sedentary, insufficient exercise, etc., a long time of these habits, will slow down the intestinal peristalsis, intestinal flora disorders, and ultimately lead to intestinal problems, such as constipation. And indigestion to live with the usual process of eating, eating too fast as well as eating dinner on lying down has a very important relationship.

So to prevent constipation, stimulate intestinal peristalsis, promote defecation and relieve the problem of indigestion, so the usual diet should be a balanced meal, meat and vegetables and coarse and fine mix. In addition to eat more vegetables, the dietary fiber can promote intestinal peristalsis. Finally, to change the above bad habits, such as early to bed and early to rise, eat slowly chewing, each meal seven or eight minutes full, quit smoking and limit alcohol, eat less snacks and so on.

A habit to get rid of constipation, not to drink honey water in the morning, not to drink salt water, but after waking up in the morning drink some water, of course, drinking water is not the point, the point is that I will go to the squatting pit every morning on time (not sit on the toilet), which makes me rarely constipated, gastrointestinal very healthy. Of course, you can't count on this little habit to get completely better, what else do you need to pay attention to, let's take a look!

Regular bowel movements are important for our health.

The advantage of developing a time to defecate regularly is that you will not be late for work, to the point where your biological clock will remind you that it is time to get up and go to the bathroom, and it is impossible to stay in bed. Of course, for people with constipation, the most important thing is to have a regular bowel movement every day, so that the feces will not stay in the colon for too long and absorb a lot of water, so that the feces will become dry and difficult to discharge.

The source of constipation in many people is irregular bowel habits, some people may need three to five days or even a week to have a bowel movement, which is incredible for those who have a bowel movement every day. It's incredible for people who have a bowel movement every day. It's hard to imagine the food waste that has been absorbed and drained of nutrients staying in our bodies for so long as poop.

Of course, these food residues in the colon to stay is not meaningless, generally speaking will stay more than 10 hours, which the water is absorbed, while after bacterial fermentation and spoilage can provide us with physiological function is very important to the B vitamins and vitamin K, is absorbed by the intestinal mucosa, and finally the food residues become feces, into the rectum, stimulate receptors in the rectum, after some nerve conduction, let us Produce defecation consciousness. If it happens to not meet the right time to defecate, our body will inhibit defecation, you should have had a strong desire to defecate, but after holding a while it feels as if there is no desire to defecate, in the long run will make us constipation aggravated.

The above mainly from some of our body's own reasons, focusing on the importance of talking to you is the importance of regular defecation, there are some benefits, I think there should be no one will refuse. Of course, if your knees are not convenient squatting, then sit on the toilet is also not bad, just hope that you do not spend too much time to defecate, each time three to five minutes is enough, if you feel that not yet finished, you should pay attention to the toilet time do not play the phone, read the newspaper, read a book, try to concentrate a little. After three or five minutes you should end this bowel movement, if you feel that you do not have to pull through and do not spend time trying to try, you may want to give yourself in some water, walk two steps, or to the stomach clockwise massage, and so on the intention to go back to try again when the time is sufficient.

So when I say regular bowel movements here, I don't just mean that they are scheduled for the time when you wake up in the morning, I also mean that they are scheduled to be done in three to five minutes.

Dietary issues

Defecation is not only related to our physical problems, there are dietary problems can not be ignored, because the feces is food residue, different food formation of fecal residue is not the same, so defecation is also difficult and easy. Try to eat some digested residue is conducive to the elimination of food, constipation is very helpful to clean up the intestinal tract, specific points to chat!

1. Foods rich in dietary fiber, dietary fiber is not easy to be digested and absorbed by us, cellulose has a hydrophilic, can absorb the intestinal lumen water, so the formation of the residue is relatively more, it will make it easier for us to accumulate more feces, stimulate the receptors in the rectum to produce the intention to poop, so it can allow us to defecate more, the relative feces stayed in the rectum for a long time can not wait long enough for a small partner to come out together and is absorbed Moisture is easier to discharge. So it is recommended that you eat more food rich in dietary fiber there are bran, vegetables, fruits and so on.
2. Eat less fine diet, this point is opposed to the previous point, too fine diet is mostly digested and absorbed by us, producing very little food residue, so it takes a long time to accumulate in order to reach be able to stimulate our rectal receptors to defecate, the accumulation of too much time will make these feces water is absorbed to become dry, and it is difficult to discharge.

appropriate exercise

If your daily work is sitting in the office, or sitting in the cab, always is sitting for a long time people, gastrointestinal peristalsis is certainly not ideal, so it is also very easy to appear defecation problems, so it is recommended that you still run in the morning, or afternoon walk, on our bowel movement, as well as the gastrointestinal digestion is also very helpful, I myself if you often exercise for a period of time compared to the movement of fewer If I exercise regularly, I feel that my bowel movements will be more smooth and less smelly than if I exercise less.

The above three points are the three most common categories of constipated people, one is not regular bowel habits, the second is not a good diet, and the third is the lack of exercise. So if you want to have a clean bowel and easy bowel movements, you can't rely on what you eat in the morning to make a difference. Can achieve the purpose should also be some have laxative effect of drugs, can only change a moment, long-term drinking will also have to make our gastrointestinal tract problems. For example, rhubarb, senna and so on.

So you want to clear the bowels and defecation is the main thing is to have regular regular defecation, as well as a good diet to regulate, get up in the morning and drink some normal boiled water can be, there is no need to drink honey water, saline ...... The most important thing to remember is that you have to have a good understanding of what you are doing and how you are doing it.

Of course, in fact, the problem of constipation is not simple, otherwise there will not be so many people suffer from this, in addition to the above three points many people are difficult to adhere to do, there are other reasons will lead to our defecation difficulties:

The common causes of constipation can be categorized into seven points, which are:

1. Functional constipation, which is also the most common, is the three categories we mentioned earlier;
2. Dynamic disorders Intestinal nerve/muscle lesions, congenital megacolon;
3. Inflammatory diseases Crohn's disease, intestinal tuberculosis, ulcerative colitis;
4. Extra-intestinal diseases Prostate cancer, uterine fibroids
5. Systemic Diseases Hypothyroidism, diabetes mellitus, rheumatic immune diseases, amyloidosis, spinal cord injury, Parkinson's disease;
6. Bowel Tumors Colorectal Cancer
7. Drug factors Morphines, psychotropics, calcium channel antagonists, anticholinergics, etc.

So for correcting dietary habits, increasing dietary fiber and drinking more water, developing regular bowel habits, increasing physical exercise, avoiding the abuse of laxatives and so on. But for some special constipation, defecation problems in the above these ways did not get improved in the case, really also need some special ways to give help. For example, medication:

Depending on the situation, laxatives, gastrointestinal stimulants, and modulation of intestinal flora are chosen to improve the situation.

Laxatives such as: rhubarb, senna, castor oil, magnesium sulfate, mannitol, lactulose, etc., are suitable for those with acute constipation, but should not be used for more than a week;

Prokinetic drugs such as mosapride and etopride, which promote bowel movements, are suitable for those with slow-transmitting constipation and may be considered for long-term intermittent use.

There are also some people because the intestinal flora will digest more fiber, so that the amount of feces is reduced, so you can supplement some effective flora fermentation of sugar to produce a large number of organic acids, so that the PH in the intestinal lumen down, regulating the normal peristalsis of the intestine, change the intestinal micro-ecology, on the alleviation of constipation and bloating has a certain effect.

summarize

So in general, for bowel cleansing and digestion, we should not rely too much on what kind of medicine or what kind of water to drink, if we are healthy and normal intestinal problems, then I would recommend that you correct your diet, improve your lifestyle, and develop the habit of regular bowel movements, and get up in the morning and drink some plain water to make our bowel movements smoother. If there is no improvement or if there are other problems in the bowel that are causing the bowel problems, then we can consider the specific treatment, including medication or even some special treatment.

This can also be interpreted to mean that if bowel problems do not improve with lifestyle interventions, it may suggest the presence of some aspect of bowel health.

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Constipation is a very common symptom in life, the reason why constipation will appear and our daily diet is closely related, not just and morning fasting eating related. To effectively promote digestion, promote defecation, the complete elimination of constipation, you need to pay attention to the details of daily life diet, the following small grams to give you a detailed science in the daily life in the end how to do in order to be able to effectively avoid constipation and promote defecation.

1. Eat more foods that contain dietary fiber:

Dietary fiber can promote the formation of feces, and for the absorption of food is very big help, dietary fiber content of food is mainly coarse grains, vegetables and fruits are mainly.Roughage is mainly corn, sorghum and a variety of grains; vegetables are mainly green vegetables, such as bok choy, celery, oatmeal, lettuce, Chrysanthemum, spinach and so on; and fruits are bananas, oranges, oranges and so on.

2. Drink more water:

A person should drink more than 2,000 milliliters of water a day, or as the saying goes, "8 glasses of water a day".There are many benefits of drinking more water, and for the intestines, drinking more water can increase the level of moisture in the intestines, avoiding the appearance of dry stools, and enabling more comfortable bowel movements during defecation.

3. Exercise more:To effectively prevent constipation, the most important thing you need to do is to let the intestines move, some people go to sleep and rest after eating, resulting in the intestines are not able to effectively peristalsis to carry out the digestion and absorption of food, so small grams of advice, after meals should be through theOver walks. Slow walks.and other exercises to get the bowels moving. Especially for some young people, exercising after meals is really important.

4. Avoid spicy and stimulating diet:Long-term alcohol consumption, spicy diet, smoking is an important cause of irregular bowel movements or changes in bowel habits, alcohol, spicy food can stimulate the intestinal mucosa, causing intestinal mucosal damage.And drinking alcohol, love spicy food these habits are part of a long-term behavior habits, not occasional, so this is actually a cumulative damage to the intestinal tract.

5. Focus on diet:Some people love meat, some people love noodles, everyone has different tastes when it comes to diet, and the best diet for the gastrointestinal tract is to"Light, digestible and nutritious."The most important thing is to avoid high-fat meat and vegetables. For high-fat meat as much as possible do not intake too much, for vegetables and fruits are encouraged to eat more, for barbecue, pickled food in life should also do their best to avoid. Secondly, in the diet must not be too much emphasis on a certain kind of food, should pay attention to the meat and vegetables, nutritional balance this point.

6. Get into the habit of having regular bowel movements:Normally a person should have a bowel movement every day, but constipated people tend to defecate every 3-5 days, so this time we can through the "regular squatting pit" way to let our body, the intestines to stimulate fecal discharge.Kirk's advice is to go to the toilet and squat every morning after waking up, even if you don't have the urge to poop, go to the toilet and squat for 3-5 minutes as a way to stimulate the urge to poop.

I hope that everyone can be in the life of the "bowel movement, everything smooth", I am focused on science and health knowledge of the small grams, look forward to your praise and comments, pay attention to the small grams to learn more about health knowledge.

What can I eat on an empty stomach early in the day to clear my bowels and facilitate digestion?

As a senior constipation sufferer, I would like to tell you one of my own tips to pass stool. Previously, because of weight loss and dieting, so the bowel movement is not very smooth, sometimes for several days did not like the desire to defecate. I have also taken some drugs or prescriptions to promote defecation, but they are not very effective. My friend said that you are constipated because of dieting, and that if you start eating, it will get better, but after you start eating normally, it is still not very smooth. Then a doctor said, you get up every morning to drink a cup of said then go to the toilet and wait, a moment will be able to discharge. So I tried, the first did not have good results, but later the more the effect is better and better, and now do not go to the toilet in the morning are not accustomed to. The key is the formation of a habit, and a healthy lifestyle.

1、Wake up early and drink the right amount of water

Drinking 1 glass of warm or salted water every morning can effectively improve constipation. Some studies show that drinking cold water in the morning can better stimulate the stomach and colon reflexes than warm water, but it should be noted that the temperature of the water should be adjusted according to the target and the season. A study on elderly patients with chronic functional constipation shows that attention should be paid to drinking skills: patients should drink a lot of water in a big mouth, drink 300ml-400ml of warm boiled water in the morning on an empty stomach, and drink it in 2-3 times, and drink 2,000ml-3,000ml of water every day.

2、No crude fiber low residue diet

First eat low residue semi-liquid diet, forbid vegetables and fruits, and then change to low residue soft food. Appropriate increase in fat, fat laxative, fatty acids to promote intestinal follicular movement, is conducive to defecation; but should not be too much, should be appropriate according to the physical condition. Drink more water to keep water in the intestinal feces to facilitate laxation, such as drinking honey water in the morning. Eating foreign powder products: foreign powder in the intestinal absorption

Moisture, so that the feces are soft and smooth, conducive to excretion. Prohibit the consumption of wine, strong tea, coffee, chili, curry and other stimulating foods.

3, dietary fiber-rich food

Dietary fiber is hydrophilic, can make food residue expansion and the formation of lubricating gel, to increase the volume of feces, stimulate intestinal peristalsis effect. Eating more food rich in crude fiber is a necessary measure to relieve constipation. In view of the characteristics of the decline of chewing function of the elderly, can be rich in dietary fiber vegetables made into vegetables, so that it is easy for the elderly to eat. Different food varieties contain different amounts of dietary fiber. Dried legumes had the highest total dietary fiber (TDF) content, averaging 36%, followed by coarse grains and fresh legumes at 16% and 14%, respectively, and fine grains. Vegetables and fruits have lower TDF content, therefore, elderly patients with constipation can increase the intake of dried beans and coarse grains with high insoluble dietary fiber content.

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China's long-term constipation plagued by many people, according to statistics, the prevalence of chronic constipation in China's adults is 4% to 6%, and with the age of the increase and rise, the prevalence of chronic constipation in the population aged 60 years old and above can be as high as 22%, you can imagine what a huge group, including Dr. Wu is also a member of this group, I was once plagued by constipation for many years.

Constipation not only affects the treatment of life, long-term chronic constipation is also closely related to hemorrhoids, anal fissure, hemorrhoidal prolapse, colorectal cancer and other diseases. For some acute myocardial infarction, cerebrovascular accident and other diseases of patients, if constipation force defecation will even induce a disease attack and lead to death, this is really not a joke, clinically occurring really quite a lot, for this kind of critically ill patients, to maintain a smooth bowel movement is particularly important.

What are the causes of chronic constipation?

Chronic constipation is mostly a functional disease, and very few are organic diseases and drug factors. Functional diseases can not be detected in the examination, constipation may be related to the colon transmission and defecation dysfunction, mainly affected by mental and psychological, dietary habits, defecation habits and other factors.

How to manage constipation?

Constipation since the vast majority of functional diseases, so functional constipation is mainly to regulate the main, supplemented by treatment, specific methods are as follows:

• 1. Reasonable meals:Dietary fiber helps to promote the formation of stools, helps to help stools absorb water, helps to stimulate intestinal peristalsis, for the treatment of constipation is very beneficial, so the diet is recommended to increase the intake of dietary fiber, a variety of vegetables, fruits, coarse grains are rich in dietary fiber!

• 2. Drink more water:If you want to keep your stools from drying out, you have to drink a sufficient amount of water every day, and clinical guidelines recommend drinking at least 1.5 to 2.0 liters of water per day.

• 3. Exercise more:Exercise helps to promote gastrointestinal peristalsis, which is helpful in the treatment of constipation, especially for elderly patients who have been bedridden for a long time and have little exercise.

• 4. Establish a "biological clock" for defecation:People with normal bowel movement have a fixed period of time to defecate every day, if you want to solve the problem of constipation completely, then you must establish a regular bowel movement "biological clock", the large intestine is usually most active in the morning or after meals, so it is recommended that the patient try to defecate in the morning or within 2 h after meals, and concentrate on defecation to reduce the interference of external factors. So it is recommended that patients try to defecate in the morning or within 2 h after a meal.

• 5. Relax your mind and avoid mental stress:Mental psychology is one of the most important factors affecting constipation, which I know very well. When I go to school or work, due to mental stress, constipation will be more obvious at this time, but when I am on vacation at home, my bowel movements will be very normal. People with constipation should learn to adjust their mindset, and if depression and anxiety are serious, they can go to the psychiatry department to seek the help of a specialist.
• 6. Medication:People with severe constipation can use laxative drugs such as lactulose for short-term intermittent use, and other drugs such as probiotics, gastrointestinal stimulants (mosapride, etc.), and Chinese herbs are also helpful in treating constipation.
• 7. Other treatments:Other treatments include biofeedback, acupuncture, and acupressure, and only a very small percentage of constipation requires surgery.

As for what to eat in the morning on an empty stomach can be cleansing bowel movements, Dr. Wu feels that every day, insist on drinking a glass of plain water is enough, if you drink and then go to move the body, which is to wake up the intestinal tract, promote intestinal peristalsis to help more!

Finally, Dr. Wu reminds us that constipation should also be on the alert for organic pathologies.If they are older than 40 years old and have alarming signs such as blood in the stool, positive fecal occult blood test, anemia, lethargy, significant abdominal pain, abdominal mass, history of colorectal polyps and family history of colorectal tumorsThe first step is to go to the hospital to improve the colonoscopy and other tests to detect organic lesions such as bowel cancer.

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First of all, constipation is a complex problem that can't be solved by what you eat for breakfast, the human body is changing dynamically every moment, and there isn't any way to make constipation never come back.

What is constipation? What is constipation?

Constipation, as defined in textbooks, is defined as dry, hard stools that are difficult or laborious to pass, with a frequency of less than three bowel movements per week and a duration of more than six months.

The food we eat, some of the food can not be digested and absorbed components, such as dietary fiber and undigested food residues, in addition to the main components of the stool is water, bacteria, intestinal shedding mucosal cells.

The digestion and absorption of food mainly takes place in the small intestine, while the main function of the large intestine is to absorb water and electrolytes. After digestion in the large intestine, the food residue is gradually shaped. With the peristalsis of the large intestine, the formed stool produced by our body, along with the intestinal movement, from the colon to the rectum, stored in the rectum. And it is only when the stool reaches a certain amount that the bowel reflex is triggered.

In constipation, stools that have not been passed for several days are actually inside the colon all the time.The feces inside the colon, staying inside the colon for a long time, causes water to be absorbed excessively, and the stools become drier and drier, turning into dry, hard stools.

There are several common causes of constipation:

First, the motility of the intestines is reduced

Commonly found in sedentary, inactive partners, due to the slow movement of the colon, food debris may take a long time to reach the rectum, for example, some patients may take two to three days, or even longer.

Secondly, older people are more prone to constipation because of the degeneration of intestinal smooth muscle and weakened motility. The high level of progesterone in pregnant women also affects smooth muscle contraction and reduces colonic motility.

Secondly, the stockpile of stools is insufficient

Commonly used in the dieting period of the fairy or meals are too difficult to eat and forced to diet students, due to the amount of stool is not enough to start the transportation standard, so our large intestine can only be constantly hoarding, during this period of hoarding of food debris is constantly absorbing water, and become dry and hard hard to transport, constipation is coming.

Third, an imbalance of intestinal flora

Healthy people's gastrointestinal tract hosts a wide variety of microorganisms, which are called intestinal flora. Intestinal flora according to a certain proportion of the combination of the bacteria between each other, mutual constraints, interdependence, in quality and quantity to form a kind of ecological balance, once the body internal and external environmental changes, especially the long-term application of broad-spectrum antibiotics, sensitive intestinal bacteria are inhibited, the uninhibited bacteria and take the opportunity to multiply, thus causing flora dysbiosis. The main clinical manifestations of intestinal dysbiosis are chronic diarrhea, constipation and so on.

Intestinal flora, 99% of which are probiotics, which mainly break down the various components of food debris and work together to maintain intestinal health and smooth bowel movements. Studies have found that the abuse of antibiotics, long-term high-fat diets, alcoholism, and high levels of stress can reduce the number of beneficial bacteria in the intestinal tract.

Fourth, abnormal reflexes for defecation.

Under normal circumstances, when the stool in the rectum reaches a certain amount is, the brain will send out instructions, the anal sphincter will start, the muscles of the rectum coordinated action, and ultimately the stool will be discharged, if the reflexes of defecation is abnormal, defecation of muscle movement is not coordinated, can lead to defecation difficulties.

Therefore, if the brain is subjected to long-term high tension, it will not be able to accurately give instructions for defecation, resulting in the retention of stool and constipation. On the other hand, long-term habitual constipation, rectum in the stool far more than the amount of discharge, slowly rectum will be accustomed to, the standard of defecation is also higher and higher. This is why some people have bowel movements only once every 3 or 4 days.

So, constipation can't be solved with just one breakfast

The first thing you need to do to not be constipated is to eat more.It is more important to eat more fiber-rich foods such as vegetables and fruits roughage. This is because fiber can increase the volume of poop, so that the poop can reach the launching standard as early as possible.

Protection of intestinal flora. Secondly, we must abuse antibiotics, do not smoke and do not drink, pay attention to dietary hygiene, protect our intestinal flora, drink more water, hydration, at least eight glasses of water a day, to have enough water, stools can not be dry.

Regular routine to adjust your mind.A bad routine can disrupt the body's hormones and metabolism, which can affect the colon's ability to give orders! Excessive stress, or long-term anxiety, irritability, etc., can cause nerve dysfunction. Therefore, early to bed and early to rise can not be less, the mood is very important to calm.

Exercise regularly and get in shape.Adhere to a minimum of 3-4 times a week exercise, no less than 30 minutes each time, you can use the palm of your hand in a clockwise direction to gently massage the abdomen, morning and evening 1 time, 10 minutes each time, to strengthen the intestinal tract movement.

Developing a regular bowel reflex.Every day it is best to go to the toilet at a fixed time to defecate regularly, even if it is not always possible to discharge the stool bar, but it can promote the development of regular bowel habits. Usually in the morning just after waking up or after breakfast are good choices.

If you can't, you can also use some laxatives. But be sure to go to a regular hospital and follow the doctor's instructions for medication.Of course laxatives work fast, but long-term use affects bowel function and does not completely cure constipation.

Commonly, there are osmotic laxatives like lactulose, which puts increase the water in the intestines, moistening the intestines and allowing dry stools to pass smoothly. Senna and other, can stimulate intestinal peristalsis, but may cause abdominal pain, diarrhea. In addition, such as glycerin, corkscrew, etc., not only can stimulate the intestinal tract, so that the intestinal tract is more lubricated and the bowel movement is more smooth.

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Eating foods that are easily digestible and promote bowel movements on an empty stomach in the morning helps with bowel movements. For people with constipation, it is especially important to have a smooth bowel movement first thing in the day. The causes of constipation have a lot to do with dietary and lifestyle habits.

What are the main reasons for the formation of constipation?

1, slow intestinal peristalsis, insufficient intestinal power.

It's also that there is a lack of middle energy, a lack of beneficial bacteria in the gut, a lack of protein, not enough energy, etc.

2, not enough contractions in the intestines.

Lack of calcium causes it.

3, Insufficient stimulation of the intestinal wall.

The food you usually eat is too fine and lacks foods such as crude fiber.

What can I eat on an empty stomach in the morning to cleanse my bowels, help with digestion and keep constipation at bay?

1, after getting up in the morning you can first drink a glass of warm water 300 to 500 ml, clearing the stomach and promoting the role of defecation. ,

2, and then drink a cup of yogurt, yogurt is rich in a variety of nutrients, but also because it contains a variety of beneficial bacteria, can protect the health of the intestinal tract, at the same time, can also emulsify the feces, retaining water, so that the feces can be discharged smoothly.

3, usually can develop the habit of drinking water every day, drink water every day about 1500 ~ 1800 ml of warm water, replenish the body needs water, but also to promote defecation and avoid the role of avoiding. ,

4, maintain a sufficient amount of vegetables and fruits every day, vegetables are rich in fiber and vitamins, while fruits are rich in minerals and trace elements. Fiber is also known as nutrients, usually increase fiber can relieve constipation, because fiber into the intestinal tract will quickly expand, thus stimulating the intestinal wall to produce stool, smooth discharge of stool.

5, get enough sleep every day.

Adequate sleep is conducive to enhancing metabolism and promoting bowel movement. Maintaining 7~8 hours of adequate sleep every day not only promotes defecation but also keeps your body healthy. Because staying up late will put your body in overload, affecting the lack of blood qi, and the lack of blood qi will also affect your bowel movement.

6, Make it a habit to have regular bowel movements every day.

Go for a bowel movement as soon as you feel the urge to do so, and don't play with your cell phone or read the newspaper or anything like that during your bowel movement, as this will also affect your bowel movement.

Warm tips: usually can choose to walk after meals, walking can stimulate intestinal peristalsis and promote excretion. In addition, usually have constipation of the crowd is recommended to choose squatting toilet do not choose sitting toilet, because sitting toilet will affect the intestinal peristalsis and defecation.

After waking up in the morning, some good habits of health, not only for the clean bowel and defecation is favorable, the whole body is very beneficial to health.

Drink a glass of warm water.

When you wake up in the morning, a glass of warm boiled water is necessary for your body after a night's rest.

The time of sleep at night, the body has been in a resting metabolic state, get up, after a night's rest, the tissues and organs need to be awakened, restart normal work. A cup of warm boiled water to drink, both conducive to the lubrication of the gastrointestinal tract, but also allows the body's metabolism to quickly enter a good state of operation.

Timely defecation

One of the most important things to remember in the morning is to have a bowel movement.

The body after a night of metabolism, although the night metabolism is relatively slow, but after about eight hours of time. The food eaten the night before, basically all consumed almost, the intestinal tract accumulates a variety of metabolic wastes need to be discharged in a timely manner, spit out the old, to leave enough space for breakfast, emptied the intestinal tract, but also can quickly feel hungry, ready for breakfast.

You can do some light exercise

If the time is not too late and you are in the habit of exercising, you can go outdoors and do some exercise that is not too strenuous. For example, running, doing yoga, playing tai chi, etc..

Exercising in the morning, breathing in the fresh air of nature and exhaling all the turbid air in your body will speed up your metabolism, increase your basal metabolic rate, give you an appetite for breakfast, and quickly energize your body.

Organize a simple yet nutritious breakfast

As the saying goes, you need to eat a good breakfast, and this word good focuses on having enough good quality protein foods for breakfast.

A cup of soy milk, a glass of milk, an egg, or a piece of steak, a chicken breast ...... are all good choices for breakfast. All of these foods are rich in high quality proteins, providing an adequate supply of nutrients for a morning of work and study.

Some people with breakfast, often ignore vegetables. Vegetables are also essential for breakfast, and for intestinal health, you need to eat more foods with more fiber. A small dish of greens, blanched in boiling water and tossed with salsa, breakfast vegetables do not need to be more, but not without.

Staple food is also best to choose more fiber-containing coarse grains, such as whole-wheat bread, oatmeal, eight treasures porridge, or a small bowl of mixed grain rice, mixed grain buns, can be, two-two portions can be. If the potatoes can also be, like sweet potatoes, yams, taro, low energy, satiety, high fiber content, taste is also good.

Finally, it is best to have a piece of fruit, a nutritious breakfast is completed, such a combination of nutrition is sufficient and reasonable, for the day to lay a good foundation!

谢邀.

In fact, the prevention of constipation does not necessarily depend on how to eat breakfast, it and our three meals a day, including living habits and other factors are related, of course, most of our friends are accustomed to defecate in the morning, one because of the time of formation of food debris, just after dinner after 6 hours or so after the formation of debris, if the volume of food debris is large enough (at least 300g), then the next day it is easy to produce bowel reflexes (according to the theory of Chinese medicine). Chinese medicine theory, the morning 6 to 8 o'clock large intestine meridian, frequent peristalsis of the large intestine, it is easier to produce stool), so I personally believe that the first important thing is to develop good defecation habits, such as fixing a certain time to defecate, fixing the time to defecate on the constipation has a very important significance, if you let the stomach and intestines to develop a fixed time to defecate habit, in a certain period of time, the intestinal peristalsis is more active, then it is easier to enhance the intention to defecate. Generally speaking, we feel a force in our stomach to have a bowel movement, and it is easy to have a bowel movement along with this force, which is the intention to have a bowel movement, however, when we don't want to have a bowel movement, even though there is a lot of food residue accumulated in our intestines, it is still difficult to have a bowel movement. Fixed-time bowel habits, and does not necessarily have to be in the morning, but must choose their own suitable time, such as plenty of time, when the mood is relaxed.

So let's go back to the topic, if you are used to having a bowel movement in the morning, what can you eat for breakfast to have a better bowel movement? Many friends mentioned, early drink a glass of water, indeed, get up early this glass of water is very effective, first of all, it can help us timely replenishment of water, we sleep at night one night also did not intake of water, but in fact, the cells are in need of water to metabolize every moment, so early in the water shortage stage, blood viscosity will rise, the body is heavy, lethargic, at this time drink a glass of water, can reduce the viscosity of the blood, let This time, drink a glass of water, can reduce the blood viscosity, let us raise the spirit, better face the new day; In addition, drink water can give the intestinal tract a slight stimulation, let the sleeping intestinal tract peristalsis, so it helps to enhance the bowel movement, can also let the stomach and intestines to start the day's work, so that we can better digest the breakfast.

Can choose dietary fiber-rich food instead of fine food, for example, we usually love to eat steamed buns for breakfast, drink congee, these foods are mostly made of "fine grains", the lack of dietary fiber, not only the poor sense of satiety, postprandial blood glucose rises seriously, but also is not conducive to gastrointestinal peristalsis, generating a small size of the food residue, is not easy to cause defecation reflex. Breakfast can be used potato food, coarse grains, beans and rice and other food rich in dietary fiber instead of fine staple foods; in addition to breakfast can be added to the fruit and vegetable collocation, not only to replenish the lack of water-soluble vitamins, but also at the same time to supplement the rich dietary fiber, dietary fiber can also improve the volume of food residue, increase the gap, so that they become soft and easy to row; but also appropriate to eat some nuts, nuts in the unsaturated fatty acids can help to improve the health of the intestinal microflora, and the intestinal microbiota, as well as to improve the health of the intestinal microbiota. The unsaturated fatty acids in nuts help to improve the health of the intestinal microflora, and they are also rich in dietary fiber, which is also beneficial to defecation.