Constipation means difficult or infrequent bowel movements. According to International Society for Bowel Hygiene, less than three bowel movements in a week are considered as constipation.
Traditional Chinese medical believes that constipation is caused by intestinal disfunction. Bowel disturbances can be caused by a variety of factors, such as poor diet, lack of exercise, stress, physical illness, sitting for too long at work, or not drinking enough fluids.
Traditional Chinese medical suggests that the problem of constipation can be improved from the way of lifestyle, exercise, and acupoint massage.
Lifestyle :
1. Ensure enough sleep
2. Reduce stress
3. Drink warm water every morning and ensure adequate water intake
4. Avoid sitting too long at work, get up and move your body from time to time
5. Avoid looking at your phone when going to the toilet and concentrate on going to the toilet
Exercise :
1. Slow walking and appropriate brisk walking for 30 minutes every day
Walking slowly can help intestinal peristalsis, so as to achieve the effect of laxative.
2. Abdominal breathing
Abdominal breathing is a deep breathing exercise that can help reduce stress and anxiety, helps with digestion and bowel movements by relaxing the diaphragm and gastrointestinal.
Acupressure:
1. “Hegu” LI.4 Point
LI.4 point belongs to the large intestine meridian of Hand Yangming. We can press and rub the LI.4 point, which can promote intestinal peristalsis and help defecation.
2. Abdominal massage
For abdominal massage, we can rub the abdomen clockwise for 5-10 minutes or rub it until it feels warm. It is better to do it every morning.
此文章还有以下语言版本：
简体中文 (Chinese (Simplified)) 
Melayu (Malay)
