To make coconut the right way, one should sit in the toilet with the knees above the hip line, as this relaxes the pubortal muscle, facilitating the passage of feces through the intestine.
Therefore, this position is ideal for those who suffer from constipation, which is characterized by dry stools, hard and difficult to eliminate. Constipation can cause bloating, abdominal pain and hemorrhoids, and is usually caused by poor diet in fiber and water, and by lack of physical activity.
Check out some foods that must be added in the diet to combat the trapped intestine.
What is the correct position
The correct position for making coconut is to sit on the toilet with your knees raised above the hip line, as if you were sitting on the floor with your cocoons. Staying in this position allows the pubortal muscle to relax and release the passage of the intestine, facilitating the exit of the stool.
How to stay in this position
To be able to stand in this position in the bathroom, you can use a footrest such as a small stool, a shoebox, a bucket or a basket turned upside down.
The following video shows in detail how is the proper position to facilitate the passage of feces:
Because position is important to make coconut
The position to make coconut is important because it can facilitate or hinder the passage of feces. When sitting in the toilet seat as if in a chair, with the knees at the same hip height, the pubortal muscle holds the intestine and prevents the passage of stool, as shown in the following figure.
The same does not happen when coconut is used in the position of cocaras, because the muscle becomes more relaxed and releases the intestine, allowing the passage of feces.
More tricks to end the trapped gut
The best time to train the bowel to evacuate is after some meal because the entire gastrointestinal tube is stimulated favoring the movement of the stool to be expelled, thus avoiding the dryness of the fecal cake that does not hurt the anus and is easy to be eliminated.
Another tip to end the constipation of constipation, which can even make it difficult to lose weight, is to go to the bathroom whenever you feel like it and do not hold the stool for long. On the other hand you should not force yourself when you do not feel like it, it can cause hemorrhoids.
Food to cure constipation
Small changes in eating habits help to cure constipation, such as:
- Drink 2 liters of water a day, as the water moisturizes the stool, which facilitates its passage along the intestine;
- Eat fruits and vegetables with bark and bagasse, whenever possible, as this increases the consumption of fiber;
- Add seeds such as flaxseed and chia in juices and yogurts;
- Eat whole foods such as bread, rice, pasta and flour;
- Eat yogurts with probiotics, which are bacteria that improve intestinal health;
Eat 2 nuts for breakfast.
In addition to eating, it is also essential to practice physical activity at least 3 times a week, since exercise leaves the intestine more active and helps in the fight against constipation.
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