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Overview

您的运动和饮食习惯，年龄，性别和健康状况都会影响您在特定日期的排便的数量。虽然没有一定数量的排便动作，一个人应该有，但每周三次或更少次是异常的并且可能是危险的。

Often,便秘causes bowel movements that are not only infrequent, but also hard and difficult to pass. This leads to excessive straining and time spent on the toilet.

The causes of constipation vary. The condition may simply be due to such as things as脱水或吃太少的纤维食物。在其他情况下，更严重的病例，便秘可以是压力，激素变化，脊髓损伤，肌肉问题，癌症和其他结构问题影响消化道的结果。

以下快速处理可以帮助在几个小时内诱导肠道运动。

1. Take a fiber supplement

如果低纤维饮食是您的便秘原因，纤维补充剂在诱导肠道运动方面很容易获得，有效。他们通过向您的粪便添加散装或体积来工作。这有助于通过您的肠子和粪便推动粪便。

You can buy fiber supplements on亚马逊。Here are a few common ones:

  • calcium polycarvophil (FiberCon)
  • psyllium（Metamucil，Konsyl）
  • methylcellulose (Citrucel)

2. Eat a serving of high-fiber food

尝试这些高纤维的食物：

  • oats
  • whole-grain bread or cereal
  • 纤维素食和水果
  • rice and beans

务必用这些食物喝大量的水，因为它将进一步帮助您的系统通过您的系统推动您的粪便。

3.喝一杯水

Proper hydration —typically at least eight 8-ounce glasses of clear liquid per day-is necessary for normal bowel movements. If you’re constipated and haven’t been drinking an adequate amount of water, consuming a large glass of water or other clear liquid may trigger a bowel movement.

4.采取泻药

Laxative stimulants are designed to force a bowel movement by squeezing the intestines. You can get stimulants over the counter at your local pharmacy. Some popular options include:

  • Bisacodyl（Dulcolax，Ducdodyl，甲特尔）
  • 塞纳 - 斯米诺斯氏素（森科特）

5. Take an osmotic

Osmotic laxatives work slightly differently than stimulant laxatives. They’re designed to help move fluids through the colon. Some examples include:

  • magnesium hydroxide (Phillips Milk of Magnesia)
  • polyethylene glycol (miralax.的）
  • 柠檬酸镁
  • lactulose (Kristalose)

With a doctor’s prescription, you can obtain higher-strength polyethylene glycol, also called PEG (Golytely, Nulytely).

6. Try a lubricant laxative

Lubricant laxatives such as mineral oil add a slick coat to your intestine’s walls, allowing stool to move through your colon and out of your body more easily. Take mineral oil no more than two hours after your evening meal. Expect results within six to eight hours.

7. Use a stool softener

一般性的便秘原因是脱水，这可能导致硬粪便。使用大便柔软剂，如钠钠（Colace）或复杂钙（Surfak），可以通过从肠中拉水来润湿粪便。这允许粪便更容易地退出身体。

8. Try an enema

你可以尝试有几种类型的灌肠。灌肠通过软化凳子，足以产生肠道运动。一些常见类型的灌肠包括磷酸钠（舰队），闷闷不乐和自来水灌肠。Learn about proper ways to administer an enema.

9. Try a suppository

直肠栓剂also help encourage bowel movements by softening stool. Try a glycerin or bisacodyl suppository, which you can find at your local pharmacy.

10.进入大便蹲下位置

下次需要大便时将小脚凳放入浴室中。当你大便时，让你的脚放在厕所前面的凳子上 - 所以你的身体基本上是蹲在的位置而不是在坐姿的位置 - 可以帮助你通过凳子而不紧张。

11. Get some exercise

轻型运动，如步行或慢跑，可以通过增加整个腹部的血液流动来鼓励排便。

12.尝试Colonic按摩

Massaging the colon can help stimulate the bowels.

The above advice can help encourage a quick bowel movement to relieve short-term discomfort. However, some of the lifestyle changes can also keep your constipation at bay more permanently. For regularity, try to make these tips part of your daily habit.

  • 用新鲜水果和蔬菜，豆类，豆类和全谷物添加更多纤维。每1000卡路里，您应该每天至少消耗14克纤维。如果您需要服用慢性便秘的纤维补充剂，请从低剂量开始并随耐受性增加。对于某些人来说，大量的纤维可能导致腹胀。
  • Exercise most days of the week with a daily walk, jog, bike ride, swim, or other form of exercise. Light exercise helps maintain proper circulation and can keep the bowels healthy.
  • Consume plenty of liquids — mostly water and other clear liquids — every day. Aim for at least eight 8-ounce glasses of clear liquids per day.
  • Manage your stress.
  • Never “hold in” your stool.

慢性便秘可以使人挑战，以专注于他们的日常任务和活动。如果您的便秘持续超过一周并且没有回应治疗，那么是时候看医生排除严重的原因。如果您的便秘伴随着头晕，疲劳，痉挛或痉挛，请立即去看医生。