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这篇文章的共同创作者是 Muhammad Khan, MD, MPH. Muhammad Khan博士是一位拥有逾10年经验的胃肠科医生,精通小儿胃肠科、肝脏科和营养学,并专攻内镜治疗。他获得了犹他大学的医学学士、硕士和博士学位,随后在东弗吉尼亚医学院完成住院培训,并被选中加入久富盛名的Alpha Omega Alpha医学荣誉协会。之后,Khan博士在斯坦福大学的露西尔帕卡德儿童医院完成专科培训。他是美国胃肠内镜学会(ASGE)以及北美小儿胃肠病、肝病和营养协会(NASPGHAN)的会员。
本文引用了22条参考,详情参见页面底部。
这篇文章已经被读过19,706次。
便秘是相当常见的问题,困扰着所有年龄段的人。便秘的人很少排便,可能三天才一次,或者粪便干硬、很小、很痛或排不出来。[1] 便秘通常不危险,而且大多数人的便秘只会持续很短的时间。
步骤
- 开始按摩腹部。肠道位于下腹的髋骨之间。你可以用任何动作或方式按摩腹部。不过,划圈动作可能对缓解便秘比较好。
- 以肚脐为中心,用食指指尖顺时针方向划圈按摩小肠。重复划3到5圈。
- 继续按摩。下面这套按摩顺序能促进肠道蠕动,加快废物向下推送到直肠。按下面的动作继续按摩:
- 从左到右按揉腹部。
- 手和手指放在肚脐上振动。
- 一只手在肚脐正下方划一圈,另一只手紧接着再划一圈。
- 两只手继续交替着逆时针方向划圈。
- 用指尖以划小圈动作按摩腹部。
- 从腹部两侧向内并往下按摩。
- 移动双腿。腿往腹部方向移动可以压迫部分肠道。按摩的时候,双腿交替往腹部或身体两侧移动。这或许能进一步促进肠道蠕动,缓解便秘。[8]
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- 慎用矿物油、刺激性泻药和灌肠剂。人们对用天然油、泻药和灌肠剂治疗便秘持有不同的意见。它们可能引起长期便秘,弄伤结肠和肛门肌肉,并让身体依赖泻药排便。询问医生上述这些治疗方法是否安全和适合你。[20]
- 摄取洋车前子壳。补充纤维可以进一步加强腹部按摩的效果。洋车前子壳是磨得非常细的洋车前子麸皮。这个纤维补充剂可以软化粪便。考虑将Metamucil、FiberCon和Citrucel等牌子的洋车前子壳添加到食物中,帮助缓解便秘:[24]
- 在天然食品或营养品店购买洋车前子壳。
- 将½茶匙洋车前子壳和240毫升水拌匀,每天早上或傍晚喝下。只在必要时增加剂量。
- 如果你喜欢,可以将洋车前子壳添加到水果冰沙。水果也能进一步加强洋车前子壳和腹部按摩的效果。
- 用亚麻籽刺激肠道。亚麻籽、亚麻籽油和亚麻籽粉均有助于缓解便秘。它们也能补充身体因为便秘而流失的营养。将亚麻籽添加到每一餐的食物中,以促进肠道蠕动。每天不得摄取超过50克或5汤匙全粒亚麻籽。[25] 你可以通过以下方式吃亚麻籽:
- 将1茶匙磨碎的亚麻籽添加到热或冷的早餐麦片中。
- 将1茶匙磨碎的亚麻籽拌入抹在三明治的蛋黄酱或芥末酱。
- 将1茶匙磨碎的亚麻籽拌入240毫升酸奶中。
- 将磨碎的亚麻籽添加到烘培品中,包括饼干、玛芬和面包。
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参考
- ↑ https://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/constipation/Pages/definition-facts.aspx
- ↑ http://www.guysandstthomas.nhs.uk/resources/patient-information/gi/abdominal-massage-for-constipation.pdf
- ↑ http://www.globalhealingcenter.com/natural-health/how-to-perform-abdominal-massage/
- ↑ http://www.globalhealingcenter.com/natural-health/how-to-perform-abdominal-massage/
- ↑ http://www.askdrsears.com/topics/health-concerns/childhood-illnesses/constipation-2
- ↑ http://www.guysandstthomas.nhs.uk/resources/patient-information/gi/abdominal-massage-for-constipation.pdf
- ↑ http://www.empowher.com/constipation/content/colon-massage-natural-constipation-relief-and-belly-toner?page=0,1
- ↑ http://www.globalhealingcenter.com/natural-health/how-to-perform-abdominal-massage/
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ https://www.gutsense.org/gutsense/sensitivity.html
- ↑ http://my.clevelandclinic.org/health/diseases_conditions/hic_constipation
- ↑ http://www.bbc.com/future/story/20150911-is-sparkling-water-really-bad-for-you
- ↑ http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/expert-answers/infant-constipation/faq-20058519
- ↑ https://www.healthychildren.org/English/ages-stages/baby/diapers-clothing/Pages/Infant-Constipation.aspx
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ http://www.huffingtonpost.ca/2012/07/04/10-foods-for-constipation_n_1647050.html
- ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/12/02/the-5-step-constipation-solution
- ↑ http://www.joyoushealth.com/blog/2012/10/02/yoga-poses-for-constipation/
- ↑ http://www.rd.com/health/conditions/home-remedies-constipation/
- ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/12/02/the-5-step-constipation-solution
- ↑ http://www.rd.com/health/conditions/home-remedies-constipation/
- ↑ http://www.everydayhealth.com/digestive-health/five-home-remedies-for-constipation.aspx
- ↑ https://medlineplus.gov/ency/article/002768.htm
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/symptoms/con-20032773
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