便秘导致腹痛、食欲下降、腹胀。如果你还没有排便,有一些方法可以帮助你消化,使自己大便。从温和的方法开始,如果还是便秘的话,可以进一步采用更加猛烈的方法。
步骤
部分
1
部分 1 的 3:
第一天要做的事情
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1
喝水。请确保你每天喝64盎司(1.9升)的水。如果肠道没有足够的液体,你的消化速度将变慢,大便会干涩发硬。
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2
喝一两杯含咖啡因的茶、咖啡,可以利尿。因为你的身体需要代谢咖啡因,使水从肠道经过,这可能会导致排便。不要喝太多咖啡因,否则会出现脱水,使问题变得更糟。
- 温暖的液体,如茶、咖啡,可以改善你的情况。在早上喝,给肠道加温。[1]
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3
长时间步行或锻炼身体。运动实际上导致肌肉在肠道处收缩,帮助你消化你的食物。即使便秘导致你感到不舒服,不要坐下或躺下,出去走动走动。[2]
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4
不要使用任何止痛药。阿司匹林、布洛芬和吗啡药物会引起便秘,应避免使用,除非绝对必要。当你必须服用止痛药的时候,使用泻药、大便软化剂或纤维补充剂。[3]
- 此外,还要避免制酸剂。那些含有钙或铝,可能会让你便秘,它们会让胃灼热。
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5
吃四到六个梅干。西梅能增加饮食中的纤维,加快消化速度。一项临床试验中发现, 70%的人发现梅干能缓解便秘。[4]
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6
如果你这一天的饮食中没有足够的纤维,吃纤维补充剂。尝试像Metamucil或FiberCon之类的补充剂。它们可以在当地的药店和超市买到。
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7
在你想要排便的时候,靠近厕所。如果你一直隐藏自己想排便的欲望的话,会导致便秘。在这种情况下,粪便会凝结,使粪便难以排出。
- 旅行或者改变生活作息的人可能便秘。多吃酸奶和李子,尽可能留意附近的厕所。在飞机上坐在靠近过道的位置,旅行中经常停下来。
- 让卫生间变成轻松愉悦的环境。关门,确保你的家人知道门关上的时候不应该进去。
- 如果这些都没用,你可以做一个生物反馈预约,来学习如何放松和收紧你的骨盆区域的肌肉。
部分
2
部分 2 的 3:
第二天要做的事情
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1
削减奶酪和牛奶的摄入。牛奶不耐受会迅速导致便秘。如果你要多吃奶制品,吃酸奶,其中有促进消化的作用。[5]
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2
补充充足的水果和蔬菜。早餐吃水果冰沙,午餐吃叶菜的沙拉如花椰菜、菠菜,晚餐吃红薯。你同样需要谷物和豆子中的纤维。[6]
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3
添加脂肪。如果你吃的是有营养的食物,但是仍然便秘,很可能是你没有摄入足够的脂肪来让胃肠道功能达到最佳效果。每一餐吃一点鳄梨、花生酱、橄榄油或椰子油。
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4
使用大便软化剂。使用推荐的每日剂量,这往往代表每12小时用一次。这是一个温和的泻药。
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5
继续你便秘第一天的做法。流体、锻炼和纤维是对便秘的综合治疗。
部分
3
部分 3 的 3:
第三天和以后要做的事情
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1
尝试渗透通便。镁乳可以帮助食物通过结肠,是口服摄入的。[7]
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2
灌肠。把磷酸钠灌肠插入直肠。经过2-5分钟后,你应该感到迫切的排便需求。
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3
跟医生预约。如果你已经尝试了所有的这些方法,仍然无法排便,你可能得了肠梗阻。
警告
- 纤维的增加会产生气体和腹胀。气体帮助你排便。不过也会在你摄入新的食物的时候让你不舒服。
- 一些抗抑郁药可导致便秘。如果你正在服用抗抑郁药,不要不跟医生说就停止服用。你可以尝试一种新的抗抑郁药或大便软化剂。[8]
- 要注意的是有些便秘是由疾病引起的。如果你有甲状腺功能低下、肛裂、结肠癌、炎性肠道疾病、糖尿病、高血压(包括服用药物)甚至抑郁的问题,可能会有便秘。[9]
你需要准备
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水
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茶或咖啡
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运动鞋
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梅干
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酸奶酪
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农产品
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健康油脂(橄榄油、椰子油、花生酱、鳄梨)
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大便软化剂
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镁乳
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磷酸钠灌肠液