June 6, 2020

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【暢便有法】起床喝杯暖水後做運動吧

⭐適量運動有助排便
⭐有便意立即去不要忍
#星期六放輕身心

運動按穴趕走便秘
食無定時、飲食不節、壓力大、久坐不動、運動不足等原因，令都市人便秘情況非常普遍，便秘不單是腸胃問題，更會引伸出腹脹、皮膚變差、睡眠質素下降等問題。想決心解決便秘問題，除了從改善飲食著手，也可以做有助刺激腸道的運動及按壓穴位，每天起床後抽數分鐘時間做一個入門瑜伽動作——嬰兒式，有助刺激腹部肌肉和腸道，促進消化吸收。晚上睡前按壓腹中部的天樞穴，有助促進大腸經的氣血運行，紓緩便秘症狀。

嬰兒式
1. 屈膝而坐，臀部坐在腳跟中間，膝部拼攏，大拇趾互碰，雙手放在膝蓋上，背脊伸直，全身放鬆。
2. 吸氣，雙手高舉過頭，然後呼氣，上半身向前彎，額頭貼地，上半身與大腿貼緊，手臂打開與肩同寬，感受腹部的吸吐起伏，維持約30秒，反向進行前面的動作回到最初位置，之後伸直雙腳輕輕搖動以放鬆。
注意：嚴重背痛、膝蓋受傷、容易暈眩、胃酸倒流者不宜進行此動作。

按壓天樞穴
位置：腹中部，肚臍旁邊2寸（約3指寬度），腹直肌中。以大拇指或掌根按揉50次。
功效：天樞為大腸經的郄穴，揉按此穴可促進大腸經的氣血運行，改善腹脹便秘。

✔推介米水：燕麥米水
功效：去水腫、紓緩便秘、改善多汗

火龍果玫瑰茶
材料：水、紅火龍果原汁、冰糖、蜂蜜、玫瑰花、檸檬濃縮汁、白毫烏龍
功效：潤腸通便、疏肝解鬱、解膩降脂。適合大便不暢、有壓力、經常嘆氣、暗啞肌膚。
注意：月經期間不宜飲用，唯可於月經前飲用、孕婦不宜。 
建議零售價：$15/包｜ $180/箱
售賣點：
CheckCheckCin 全線分店原箱現貨發售中
Green Common｜HKTVmall｜Ztore 6月10日開售

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Exercise to relieve constipation
Constipation can be caused by many things such as irregular diet time, poor eating habits, stress, sitting too much, and lack of exercise. Constipation is not only a gastrointestinal problem, but it can also cause abdominal bloating, poor skin, and decreased sleep quality. If you are determined to solve the problem of constipation, in addition to starting from improving your diet, you can also do exercises and press acupoints to stimulate the intestines. When you wake up, take a few minutes to do an easy yoga exercise – child’s pose, which helps to stimulate abdominal muscles and intestines, aid digestion and absorption. Pressing the Tianshu Point, which is in the center of the abdomen, can help promote the blood flow of the large intestine meridian and relieve the symptoms of constipation.

Child’s pose
1. Sit with your knees bent and calves below your thigh, your hips sitting between your heels. Keep your knees together, put your big toes together, put your hands on your knees, straighten your back, and relax your body.
2. Inhale. Raise your hands over your head, and then exhale. Bend the upper body forward. The forehead should be the ground, the upper body close to the thigh, arm is opened as wide as the shoulder, and feel the inhale and exhale of the abdomen for about 30 seconds. Reverse the original position by performing the previous movements, then straighten your feet and move them side to side to relax.
Note: Those with severe back pain, knee injury, dizziness, and acid reflux should not do this exercise.

Tianshu Point (Celestial Pivot)
Location: Center of the abdomen, two inches (3 finger-breadths) from the belly button. Use both thumbs or bottom of your palms and press for 50 times.
Effects: Regulates the intestines to improve qi and blood circulation. Relieves abdominal bloating and constipation.

✔Recommendation: Oats rice water 
Effects: Improves excessive sweating, reduces water retention and relieves constipation

✔ Recommendation: Dragon fruit rose tea
Ingredients: water, dragon fruit juice, rock sugar, honey, rose, lemon juice concentrate, oolong tea
Effects: loosens bowel to relieve constipation, relieves stress, aids digestion and burns fat. Suitable for those with difficult passing stool, stress, frequent sigh and dull complexion.
Note: not suitable for menstruating women, but can have this tea before period. Not suitable for pregnant women.
List price: $15/pack｜ $180/case

Available in:
CheckCheckCin shops (sell by case)
Green Common｜HKTVmall｜Ztore (start from 10th June)

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