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Drinking enough water: An adult should drink at least
8 cups each day
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Lots of dietary fiber intake: An adult should ingest 20-35g dietary fiber
each day.
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Forming the habit of movement: Regular movement
will propel foodstuffs through intestines.
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Walking more than 20-30mins each
day. This will make intestines wriggle more, especially helpful to pregnance
women
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Sitting back,relax. Listening some
sprightly music.Laughing as possible as you can. There will be viberation at
belly when you laugh, which is a kind of massge to the bowel.
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Be careful when using medicine or
supplements,especially acid agent which containing Calcium or aluminum,
Antihistamines,tranquilizers,tricyclic type stimulants.All these may trigger
or aggravate constipation.
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Be careful about some food. To
some people, milk will aggravate constipation while for some others,it will
cause diarrhea. If you got colon spasm,avoid eating foods that are easy to
cause exhaust such as beans,white cauliflower and brocoli,etc.
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Reducing quantity of food intake
to avoid expand alimentary track.
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Don't use excessive force.It'll
cause Hemorrhoids and anal fissure, blood pressure increase and heart rate
reduce.
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Sitting on toilet for
self-training. It's the right time to go for bowel movement after meals. Try
sitting on toilet 10mins after a meal.
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Using nature purge in case you got
temporarily constipation. Nature purge won't make you addiction. You can use
it safely, but you need to drink lots of water at the same time.
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Don't excessive use purgetive
medicine,avoiding drug dependence.
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Going to the washroom when your
body has intention of bowel movement. Otherwise,the dejecta in your bowel
will become dry,forming constipation.
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