To prevent constipation, you should combine enough water, exercise regularly, do not delay hygiene, get enough sleep, eat slowly and do not skip meals.
According to Assoc. Dynamic more efficient and minimize the risk of constipation.
Here are the daily routines to help prevent constipation effectively.
Drink enough water every day
Drinking enough water is an important factor in maintaining the softness of the stool and supporting the smooth intestinal motility. When the body lacks water, the intestines can absorb water from the stool, making the stool become hard and difficult to move through the intestine, leading to constipation.
As recommended from Mayo Clinic, adults should drink about 2-3 liters of water a day, depending on the level of operation and weather conditions. A study from the Journal of Clinical Nutrition has shown that people who drink enough water every day reduce the risk of constipation up to 25% compared to those who drink less water.
Exercise regularly
Regular physical activity helps promote intestinal motility and increase the circulation of food through the digestive system. Exercise can help stimulate the activity of the muscles in the intestine, thereby helping to push the stool through the digestive tract more easily.
Just 20-30 minutes walking every day can help improve digestion and reduce the risk of constipation. A study from American Journal of Gastroenterology has shown that regular exercise people reduce the risk of constipation by about 20-25% compared to sedentary people.
Yoga or Pilates exercises also help stimulate the digestive system through muscle relaxation and focus on breathing.
Yoga exercises help stimulate the digestive system through muscle relaxation and focus on breathing. Image: Only My Health
Set up the habit of going to the toilet regularly
Creating a habit of going to the toilet regularly and not delaying when there is a need is one of the most effective ways to prevent constipation. When ignoring the feeling of wanting to go to the toilet, the feces may be accumulated in the intestine, dehydration and become harder, leading to difficulty going outside.
Should practice the habit of going to the toilet at a fixed hour, such as in the morning, can help the digestive system adjust and operate more stably.
When going to the toilet, relax and not forced. The pressure can damage the muscles around the anus and make the digestive process difficult.
Getting enough sleep
Sleep is not only important for overall health but also supports digestion. When sleeping, the digestive system can work less effectively, leading to constipation. Get enough sleep from 7-9 hours per night to help the body maintain a balance state and support the digestive system to work well.
According to a study from the Journal of Clinical Sleep Medicine, who has a good quality sleep, is less likely to have constipation about 15-20% than those who lack sleep or not getting enough sleep.
Reduce stress
Stress can negatively affect the digestive system, slow down the digestive process and lead to constipation. When the body is stressed, the nervous system is active, reduces the intestinal motility and hinders the normal digestion. This can lead to indigestion and constipation.
Measures to reduce stress such as:
- Meditation and deep breathing: meditation and deep breathing help reduce stress and improve the digestive system. Just spend 5-10 minutes a day to relax and focus on breathing can help the digestive system work more effectively.
- Yoga and relaxing exercises: These exercises not only enhance health but also reduce stress and stimulate intestinal motility.
Create a comfortable environment for digestion
Eating habits also affect the digestive process and the risk of constipation. Eating properly, eating in a comfortable environment and not in a hurry can help the digestive system work more smoothly.
- Eat slowly, chew carefully: When you eat fast, the digestive system must work more to treat food. Eating slowly and chewing thoroughly helps reduce the pressure on the stomach and intestines, and helps to better absorb nutrients.
- Eating on time: Eating habits regularly, without skipping meals, especially breakfast, helps stimulate gut motion to work more smoothly.
Limit the use of unnecessary laxatives
Laxatives can help reduce constipation in the short term, but if abused, they can cause intestinal damage and cause the body to depend on the drug to go outside.
Instead of relying on laxatives, it is advisable to maintain a healthy living habit and diet to support the natural digestive system.