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摆脱便秘的好习惯你能做到几个

2018年10月16日 栏目:时尚

摆脱便秘的好习惯,你能做到几个便秘就像堵车一样,让人既痛苦又焦躁。近日,美国《预防》杂志站盘点了排便通畅的人所养成的六个好习惯。

摆脱便秘的好习惯,你能做到几个

便秘就像堵车一样,让人既痛苦又焦躁。近日,美国《预防》杂志站盘点了排便通畅的人所养成的六个好习惯。

外出旅行多喝水。有些人在家排便正常,一出门好习惯就被打乱。美国普林斯顿大学医学中心首席胃肠病学家阿尼什·谢斯博士解释,当人们旅行穿越不同时区时,会影响生理节奏,进而导致肠胃功能失调,造成便秘,喝大量的水有助于保持肠胃运动。

少喝含糖饮料。纽约西奈山医学院胃肠病学家吉娜·萨姆解释说,肠道中的坏细菌喜欢以糖为食,进而放缓了肠道蠕动的速度。因此,喝含糖饮料会导致肠壁肿胀,终造成便秘。可以在白开水中加入浆果,不仅增加口感,还能为肠道提供有益的膳食纤维。

固定作息时间。研究表明,大部分排便顺畅的人每天都会在同一时间排便,通常是在起床后的头两个小时之内或吃过早餐后。排便时间没规律会造成慢性便秘。当大便在结肠内停留的时间过长,就会变得又干又硬,更难排出。

运动不过量。适量运动有助于保持大便通畅,但如果运动过量,大量血液会从肠道流向肌肉,这就放缓了消化道的移动速度。如果从事1个小时以上的运动,在锻炼前的4~6个小时内,避免摄入咖啡因,也不要吃高脂和高纤维的食物。

练习瑜伽。压力焦虑会放缓肠道肌肉的收缩,造成便秘。研究表明,练习瑜伽有助于减轻肠易激综合征的症状(包括腹泻和便秘)。体育活动能让肠胃运动起来,而瑜伽有助于减压。

慎重服泻药。如果经常性地服用缓泻剂,会导致身体对这类药物上瘾,效果也不明显,还会对身体造成伤害。可以尝试服用乳果糖等药物,通过渗透作用增加结肠内容量,缓解便秘。经常服用益生菌也有助于减轻便秘,因为它能为肠道内好的细菌补充力量,有助于保持胃肠道的良好运行。▲

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