October 2, 2017
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有便不去是罪過?
每個人的體質都不一樣，所以何謂正常的排便，就要視乎你平日的習慣，基本而言，一天兩至三次，到兩至三天一次也可屬正常，但當然最好就是便便要舒暢，成形呈條狀，沒有特別濃烈的臭味，沒血絲等。而便秘並不單是指超過三天才排一次便，假如你在排便過程中非常困難，大便很硬呈粒狀，或要很用力又、長時間才可排出，也算是便秘。
要有良好便便，就要謹記以下要點：
﹣多飲暖水：尤其在早上起床後，一杯暖水不但為你補充水分，更可幫助腸道蠕動，潤腸通便。
﹣定時便便：因為身體是會依時依習慣的。在中醫理論中最好的排便時機為早上5至7時，是大腸經循行的時間，最好就是把積累的毒素排出。假如未能如此早起床，也可隨生活習慣訂下自己的排便時間，每天盡量在該時段上廁所。
﹣有便意時要立即去：因為這是身體給你的訊號，假如錯過了就會令便意消失，未可順暢排便。
﹣多吃蔬果和潤腸通便的食材：如火龍果、黑芝麻、木耳、蜂蜜等。
﹣適量運動：運動可增強脾胃的運化，對消化有幫助，亦有助排便。
How do you have smooth bowel movement?
Everyone’s body constitution is different so ‘normal bowel movement’ depends on personal habits. Basically, 2-3 times per day to going once every 2-3 days could be in the range of normal. It would be best however if your bowel movement is always smooth, forms a shape like a sausage without any strong odor or blood streaks. Constipation is not just about not having bowel movement for more than 3 days, but if the process is very difficult, and the shape is lumpy, then you may also be experiencing constipation.
If you want good bowel movement, be sure to note the following:
– Have warm water frequently, especially in the morning when you first wake up. Warm water can replenish your fluid, encourage bowel movement and moisten your bowels.
– Try to have bowel movement regularly according to your daily habits. From Chinese medicine perspective, the best is from 5-7am as that’s when the intestine meridian is working and can best expel all toxins. If you do not wake up this early, then set a schedule according to your habits and try to go at the same time everyday.
– When you feel like going, go immediately as that’s a signal from your body. If you ignore it, then the need to go may disappear.
– Eat more vegetables and fruits that helps to encourage bowel movemen, such as dragon fruits, black sesame, black fungus and honey.
– Exercise appropriately as exercise can strengthen the spleen and stomach, aids digestion to improve bowel movement.
