What to do with the vicious cycle of constipation and obesity

1. Drink a cup of warm water every morning after getting up, or cool and boiled water in summer.

2. Every meal should be "drink one and eat two", that is, drink a bowl of porridge made of soy milk or milk and corn flour, and eat two small sweet potatoes (you can also replace them with taro and potatoes). Note that other staple foods should be reduced appropriately.

3. Make sure to eat about 1 pound of green vegetables every day. It is best to eat a piece of radish raw after every meal, which can relieve "heartburn".

4. You can do abdominal breathing 2-3 times a day, once after getting up early and before going to bed late, for 5-20 minutes each time. You can adjust your emotions while lying on your back in bed, remove distracting thoughts, and take a deep breath in your dantian. When you inhale, your stomach bulges out. Protrude upwards as much as possible, slowly and for a long time.

When exhaling, your stomach is concave inward, but also slow and long. Initially exhale 8-10 times per minute, gradually decreasing to 4-5 times per minute.

5. Adhere to massage your abdomen 2-3 times a day. Do abdominal breathing in the morning before massage, and massage in the evening before abdominal breathing. You can either lie on your back or sit down. Remember to rub your hands hot and fold them together, and use your palm to massage the abdomen centered on the navel in a clockwise direction, with moderate intensity, no less than 30-50 turns each time.

6. Start about 20 minutes after each meal; take a walk for 20 to 30 minutes. If the weather is bad, you can take a walk indoors. Because walking is the easiest way to promote bowel movement and lose weight.