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如何摆脱便秘困扰

Constipation | How To Get Rid Of Constipation | Constipation Relief (2019)

Constipation is very common
便秘十分常见
in fact
事实上
it affects people of all ages
它困扰着所有年龄段的人
in this video I’m going to teach you
在这个视频里 我会告诉你
how to get rid of it and prevent it
如何摆脱和预防便秘
now before we begin
我们开始前
let’s first define constipation
要明确便秘的定义
but remember
请记住
we’re all different so we have different toilet habits
每个人都有不同的如厕习惯
but generally speaking constipation is
不过通常便秘是指
when you go to the toilet less often to empty your bowels
上大号的次数比较少
or when you passing hard painful stools
或是排便时比较困难和痛苦
now there’s so many different causes for constipation in adults
成人便秘的原因有很多
and sometimes there‘s no obvious reasons
有时便秘未必有明显原因
but some of the most common causes include of lacking fibre
但比较常见的有水果蔬菜吃得太少
so not eating enough fruits and veg
导致缺乏纤维素
dehydration
缺水
ignoring the urge to go
该上厕所不去上
actually I’ll leave a full list in the description below for you
我会在下面的简介里为你们放一个完整清单
now the good news is that constipation can usually be treated at home with simple lifestyle changes
好消息是 通过接下来谈到的简单生活方式的转变
that we’re going to talk about next
就可以在家治疗便秘
but if these aren’t help enough
如果这些还不够有效
I’m going to talk about laxatives a bit later on
后面我还会介绍一些泻药
tip number one
第一招
a really simple way to help reduce straining
一个帮助你上大号省力的小窍门
when you try to empty your bowels is by raising your feet
就是当你排泄的时候把脚抬高
so when you’re sat on the toilet have a stool there are some books
上大号时在马桶旁放些书
place your feet on them and
把脚踩在书上
try make your knee come above your hip
试着让你的膝盖高过臀部
so by doing this it straightens out where the colon meets the rectum
这样做能把结肠和直肠相连的地方拉直
so this causes the stools to pass through much more easily
让大便能更顺利地通过肠道
also give yourself plenty of time
并且 给自己充足的时间如厕
and when you have the urge to go
真的内急时
go don’t stop yourself
赶紧去!别憋着自己
by the way I am on vacation right now
顺带说下 我正在度假中
but i thought it’d be quite cool to film these parts here
但我认为 在这里录视频会很酷
so let’s move on to tip two
让我们继续介绍第二招
now to make it still softer and easier to pass
为了让大便更柔软 更易排出
you need to drink more fluids
你需要喝更多的水
so six to eight glasses per day
最好每天喝6-8杯
and to help your stools retain more fluid
并且 为了让大便保持更多水分
you need more fibre
你需要更多纤维素
so more fruit more vegetable outs
多吃水果蔬菜吧
actually I’ll leave a really useful link in the description below
我会在下面简介附上一个超有用的链接
it’s by the NHS
来自国民保健系统
and and it tells you all the different foods have fiber in them
里面给出了不同食物的纤维素含量
and how much to eat
以及该食用多少
so check it out when you get a minute
有空记得点开看
tip three
第三招
increase your activity so
增加你的活动量
do more regular walking, more regular exercise
增加定期散步和锻炼的次数
and it’s going to reduce the time it takes for the food to pass through your large intestine
会缩短食物通过大肠的时间
so you’re gonna empty your bowels more
进而使你的排便更加规律
now the reason for this is that the longer the food spends in your large intestine
因为食物通过大肠花费的时间越长
the more water it’s gonna absorb
水分被吸收得越多
so it’s gonna leave you with drier and much harder stools to pass
大便会更干燥更难排出
and nobody wants that
没人希望这样
now I’m gonna go off snowboarding
现在我要先溜去滑雪
I’ll see you back in healthcare world
科普稍后继续
“Check this out!”
“快看!”
now if diet and lifestyle changes aren’t helping
如果改变饮食和生活方式没什么用
then laxatives are a medication that can help the bowels empty more regularly
那么泻药可以帮助你更有规律地排便
however I would advise everyone to speak to their pharmacist first
不过我建议大家在购买泻药前
before purchasing any laxatives
应当先向药剂师咨询
this is so they can check it’s the right one for you you’re suitable to take it
因为他们可以确保你对症下药 确保你适合吃这个药
you’re not gonna have any problems taking it
确保你服用不会产生任何问题
and also check what medicines you’re taking
还能检查你正在服用的其他药
because certain medicines can actually cause constipation
因为有些药其实会导致便秘
now please remember laxatives should only be used for a short period of time
请记住 泻药只能在短期内服用
and they’re not recommended for children
并且不建议儿童服用
unless prescribed by a healthcare professional
除非有保健医生开的处方
now let’s move on to the different types of laxatives
现在让我们来认识些不同类型的泻药
and how they work
以及它们的作用原理
I think it will be useful knowledge for you to know
这应该对大家很有帮助
so first up we’ve got bulk forming laxatives
首先是体积性泻药
such as ispaghula husk
例如车前草壳
now the way these work is very similar to when you increase the fiber in your di
它的作用原理和你摄取纤维素其实十分相似
et it’s gonna help your stool retain more liquid
它能让大便保持更多水分
so it’s easier for your bowels to push the stool out
让大肠更容易排出大便
please remember though bulk forming laxatives do take two to three days for them to work
请记住 尽管体积性泻药需要2至3天才发挥功效
they also increase flatulence and bloating
还会导致腹胀和胃肠胀气
but this does settle over time
但随着时间过去会有所缓解
because of this
考虑到它的副作用
I wouldn’t recommend you taking at nighttime just before going to bed
我不建议你在晚上入睡前服用
next up is osmotic laxatives
接下来是渗透性泻药
such as lactulose and macrogol
例如乳果糖和宏果糖
which soften your stools and make them easier to pass
它们能让肠道保持更多水分
by retaining more water in the bowels
从而让大便柔软易排出
this is by a process called osmosis
这个过程叫做渗透
hence the name osmotic laxatives
也是它名字的由来
now the osmotic laxatives that I’ve just named
我刚说的渗透性泻药
can take up to two days to work
需要两天的作用时间
it’s also important to drink plenty of fluids of them
服用时 喝大量水也很重要
because you now know the reason why
我想你知道为什么
and it also improves how well they work
这会让药物更好地作用
stimulant laxatives
刺激性泻药
like bisacodyl, senna or sodium picosulfate
如 沙可啶 番泻叶或匹可硫酸钠
speed up movement in the bowels
会加速肠道的运动
now this is caused by stimulating the digestive tract
因为它们会刺激消化神经
and causing it to contract
使它收缩
like this
就像这样
now remember because you now know how stimulant laxative works with the contractions
要记住 因为刺激性泻药是通过收缩反应起作用的
it can cause abdominal cramping because of this
所以它也会导致腹部绞痛
it can also take up to 12 hours to work
它会在12小时内发挥作用
lastly we have stool softener laxatives
最后 介绍一些软化剂泻药
such as docusate sodium and glycerol
例如多库酯钠和甘油
which increase the fluid content of hard and dry stools
它们会增加干硬大便中的水分
making them easier to pass
使排便更加容易
now both of these laxatives work quite quickly
这两种泻药作用都很快
within 15 to 60 minutes
15~60分钟就能见效
it’s also important to remember
重要的是记住
that once your symptoms improved
一旦症状得到缓解
to stop using the laxatives
就停止用药
unless you’re advised differently by your healthcare professional
除非你的保健医生有不同的医嘱
and as always with all medication
记得使用任何药物前
always read the information leaflet
都要阅读说明书
and speak to your pharmacist
并且告诉你的药剂师
to make sure that you’re suitable to use it
确保你适合用这些药
and that is the end of the video
视频就到此结束
I’ve also left some really useful information in the description below
我已经在下面简介中留下了一些很有用信息
which I’d advise everyone to read
我建议每个人都读一读
see you next week
下周再见
(LAUGHTER) I’m filming this (LAUGHTER)
[笑声]噗 我正在录视频[笑声]
In that case if he’s not here that’s fine
好吧他不在就算了
I think he’s ummm.
他应该在…
causing it to contract
导致它收缩
I think this might look a bit silly
我可能看起来有点傻
some of the most common causes
一些常见的便秘原因
are a lack of diet
是因为缺乏节制的饮食
a lack of diet?
缺乏节制饮食?
a lack fibre to release your bowels
缺乏解放肠道的纤维素
release your bowels or empty your bowels?
解放肠道还是清空肠道?
bowels…be. be. bowels…
肠道 肠 肠 肠道
hey guys thanks for watching this week’s video
嗨!朋友们 感谢收看本期视频
make sure to click that like follow
要想收看每周的最新视频
or subscribe button now to stay up to date with new weekly video
确保你点击了喜欢和订阅按钮
to stay up to date with new weekly videos
喜欢或订阅按钮哟

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视频概述

如何通过生活方式的转变在家改善便秘?附有常见泻药的介绍。

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视频来源

https://www.youtube.com/watch?v=q9ofHdvvdvM

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