🌿 Folk Prescriptions

In summer, intestinal health deserves greater attention. Many office workers and elderly people suffer from constipation. We’ve also received reader letters describing distress caused by hemorrhoids, which are common in summer, asking whether exercise can help prevent them. Today, let’s discuss the topic of exercise for intestinal cleansing.
Why Emphasize Intestinal Cleansing and Detoxification
TCM believes that internal dampness, heat, phlegm, fire, and food stagnation accumulate into toxins, with stored feces being the root of all diseases. Western medicine holds that metabolic waste and decomposed food residues in the intestines are the primary sources of internal toxins. Consciously choosing detoxifying foods and consistently exercising are correct ways to eliminate toxins.
Chronic intestinal diseases may trigger colorectal cancer and contribute to rough skin in women, even increasing breast cancer risk. Today, colorectal cancer is a leading cause of death among adults. Thus, maintaining intestinal hygiene and boosting immunity are vital for health.
Physical Inactivity Leads to Constipation
Generally, a healthy person’s “intestinal age” closely matches their biological age. However, due to unhealthy lifestyles, many people experience premature intestinal aging.
Office workers often sit for five to six hours straight, facing mental stress, severely affecting intestinal digestion, absorption, and motility. Over time, this leads to constipation or even hemorrhoids. Elderly people suffer from weakened organ function, insufficient essence and blood, and dry intestines, causing senile constipation.
Moderate and regular exercise enhances bodily functions, boosts intestinal digestion, absorption, and motility, increases metabolism, and helps relax the mind—effectively preventing colorectal cancer.
Which Exercises Help Relieve Constipation
Exercise enhances gastrointestinal motility and reduces constipation. Those who sit for long periods should stand up and move every 1 to 2 hours. Try the following methods:
Abdominal Massage (Sitting): Place left hand on waist (thumb forward, four fingers behind), right hand glides from the upper abdomen diagonally downward to the left lower abdomen, then across the lower abdomen to the right side, returning to the upper abdomen—this counts as one cycle. Repeat 36 times. Then switch hands: right hand on waist, left hand performs 36 cycles in reverse direction. Alternatively, lie supine (no need to hold waist). Relax naturally during massage, apply moderate pressure. Avoid massage when overly full, hungry, extremely tired, or emotionally unstable. Consistent abdominal massage enhances digestion, promotes intestinal movement, and prevents constipation.
Diaphragmatic Breathing: Inhale slowly, letting the lower abdomen swell (upper abdomen rises accordingly); exhale slowly, drawing the lower abdomen inward. Can be practiced anytime, anywhere—while walking, standing, sitting, or lying down. The rise and fall of the abdomen massages internal organs, enhances gastrointestinal motility, and prevents indigestion and constipation.
Additionally, sit-ups increase abdominal muscle strength and improve bowel function.
Hemorrhoid Patients Should Practice Anal Lift Exercises
If you have hemorrhoids, don’t panic. Daily anal lift exercises promote venous return in the anal and rectal area.
Toe Raise and Anal Contraction: Stand with hands on hips, feet crossed, rise onto tiptoes while lifting the anus upward, hold for 5 seconds, return, repeat 10 to 20 times.
Sitting Anal Contraction: Cross feet, place hands on hips, stand up while contracting the anus upward, hold for 5 seconds, relax and sit down, repeat 10 to 20 times.
Leg Clamping and Anal Lift (Supine): Cross legs, tighten buttocks and thighs, lift the anus upward, hold for about 5 seconds, gradually extend duration, repeat 10 to 20 times. Knee-Bent Anal Lift (Supine): Bend knees, bring heels close to buttocks, arms flat beside body, support with feet and shoulders, lift pelvis upward while contracting the anus, hold for about 5 seconds, return, repeat 10 to 20 times.
Daily Self-Regulation Tips
Do not exercise immediately after meals. Postprandial digestion requires substantial blood flow to the stomach. Forced exercise adds burden to the stomach, hindering digestion.
Develop healthy eating habits: eat more whole grains, seaweed, root and tuber vegetables, and fresh fruits and vegetables. These foods are rich in dietary fiber, promoting intestinal movement, shortening transit time, adsorbing harmful substances, and reducing colorectal cancer risk.
Drink at least 5 to 6 cups of water daily, excluding soup from main meals. Simply increasing fiber intake without adequate hydration may worsen constipation.
Drink one glass of yogurt daily. Yogurt contains abundant beneficial bacteria that aid digestion and absorption, helping maintain gut health.