Methods for the prevention of constipation arising from forced irregular nutrition or a sedentary lifestyle.

With prolonged frequent business trips, forced irregular meals, a sedentary lifestyle, constipation occurs. Most often in these cases, laxatives or cleansing enemas are used. But there are more effective ways to prevent constipation.

Methods for the prevention of constipation arising from forced irregular nutrition or a sedentary lifestyle.

The first way to prevent constipation.

The inclusion in the diet of foods rich in fiber, which act as chemical and mechanical irritants of the intestine and enhance its motor function. These include:

and figs).
Nuts.
Honey.
Lactic acid products (yogurt, kefir, fermented baked milk).
Vegetable oil.
Cereals.
Buckwheat and pearl barley porridge.
Rye bread.

The second way to prevent constipation.

Intensification of intestinal activity is largely dependent on food temperature. Cold drinks and food cause more severe motility. Therefore, experts recommend drinking a glass of raw water at room temperature in the morning on an empty stomach. Better yet, dissolve a teaspoon of honey in it. If possible, pour prune with boiling water in the evening, and drink this infusion in the morning.

The third way to prevent constipation.

Due to the ability to swell and a high content of mineral salts, sea kale has a very beneficial effect on the improvement of intestinal activity. Dry seaweed (seeds or finely chopped leaves) is soaked with water or milk and eat 1-3 teaspoons a day.

The fourth way to prevent constipation.

Jam from constipation.

Take 250 g of dried apricots, figs and prunes, soak, remove the seeds. Then add an aloe leaf (preferably the fifth from above) or 200 g of Alexandrian leaf and pass everything through a meat grinder. Add 250 g of honey. Mix everything and take 1 tablespoon in 100 ml of water before bedtime. If “jam” must be taken for medicinal purposes, it should be consumed 3 times a day after meals.

The fifth way to prevent constipation.

Gentle massage of the abdominal organs is very useful. This massage is carried out using special movements of the abdominal cavity and diaphragm. Thus, it is possible to improve blood circulation in the stomach, liver, intestines, facilitate the outflow of bile from the gallbladder. First, make 3-4 massage movements, then gradually increase their number to 9-10.

The first exercise to prevent constipation.

Inhale, and after exhaling during a respiratory break, gently, but pull the abdomen tightly enough at the expense of 1, 2, 3. Relax the abdominal muscles.

Second exercise for the prevention of constipation.

Inhale, exhale. During a pause, inflate your stomach (counts 1, 2, 3). Relax your abdominal muscles.

Third exercise.

Inhale as if “into the stomach” so that the abdominal wall protrudes forward. Hold your breath so that the diaphragm tightens and flattens. During a respiratory break, inflate the abdomen (count 1, 2, 3), and then again relax the muscles and retract the abdomen (count 1, 2, 3). Breathe out, then relax your abdominal muscles.

Fourth exercise.

Inhale and retract the stomach. During a pause, relax your abdominal muscles. Inhale, inflate your stomach, and when you exhale – tighten.

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