Beat Constipation Fast And Easy

Bowel usually at night to sleep in the morning. Eat, drink, walk around to stimulate the intestinal tract. The most likely time for defecation about 30 minutes after the first meal of the day.

This makes it important not to eat breakfast. Try to eat breakfast at least two hot drinks. Try to make about 30 minutes of uninterrupted free time 5-10 minutes. This is not always easy, if your house is busy in the morning, so you may need to plan ahead or get up earlier, and retraining your bowel movement.

Sitting on the right

The way you sit on the toilet, you can open your bowels are very different to alleviate. "Natural" position (before the invention of the toilet) is squatting. Squat (hole in the floor) toilets are still common countries seem to have fewer problems with constipation.

Although squatting is not actually very useful, many people find that using the "semi-squat" position of great help. Children, in order to achieve sink footstool is an ideal, 8-12 inches high (20 - 30 cm). Just in front of the toilet in your position, your feet flat on the bench, about 1 foot (30 cm), in addition to your feet and knees. Forward, your elbows on your thighs. Try to relax.

Breathing

Important not to hold your breath when trying to open the stool. Many people are tempted to take a deep breath, hold your breath, and tried to promote. Try to avoid this situation. As mentioned above sitting on the toilet, relax your shoulders and breathe normally. You may find that the most easily through your nose, mouth breathing.

If you hold your breath, which is to promote tension, and often more closely turn off your bottom. Also, if you hold your breath, you grow, you can hold this, when you have pressure and breathing, you are back to square one is often limited.

If you find you can not help the tension, hold your breath, gently breathing, or hum or recite nursery rhymes.

Pushed while the more intense

Open your stool is the best way to use your abdominal (stomach) muscles to push. Leaned forward, supporting your elbows and your legs, gently breathing, relax your shoulders. Make your abdominal muscles bulge out, "make your waist wide." Now use the pump to push back the bottom of your abdominal muscles. Maintained a moderate but firm pressure.



Relax the back channel

The last part of the puzzle is to relax the back channel. Constipation, many people are actually behind the tightening of the channel, when they try to open the house, rather than relax, do not realize what they are doing. This is squeezing a tube of toothpaste, while keeping the lid on the same!

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