On the flip side, a bad poop can ruin your day.

反過來說，一次糟糕的大便會毀了你的一天。

You know what I'm talking about.

你知道我在說什麼。

Too hard, too soft, too sudden, not soon enough.

太硬，太軟，太突然，不夠快。

If this isn't ringing any bells, congrats on being the world's only perfect pooper!

如果這還沒有讓你想起什麼，恭喜你成為世界上唯一一個完美的大便者！

A title to wear with pride.

一個值得驕傲的稱號。

For the rest of us, we have to work at it.

對於我們其他人來說，我們必須努力。

The good news is we have science on our side.

好消息是，我們有科學在我們這邊。

There are a bunch of things we can do to smooth out the kinks in our digestive system, and some of them are very literal.

我們可以做很多事情來消除消化系統中的問題，其中一些是非常字面的。

But real quick, let us introduce you to the Bristol stool scale, a handy-dandy chart listing the different types of poop your body can make.

但很快，讓我們向您介紹布里斯托糞便量表，這是一個方便實用的圖表，列出了您的身體可以產生的不同類型的糞便。

They range from type one, hard lumps, to type seven, totally liquid.

它們的範圍從第一型（硬塊）到第七型（完全液體）。

When it comes to No. 2, you actually want to be a type three or four.

當談到第二類時，你實際上想成為第三類或第四類。

Anything before indicates constipation; anything after gets closer to diarrhea.

之前出現任何情況都表示便秘；之後的都更接近腹瀉。

Depending on where you land on the scale, there are a number of things you can do to get that coveted smooth snake.

根據您在天平上的位置，您可以採取多種措施來獲得令人垂涎的光滑蛇。

Let's start with short-term solutions.

讓我們從短期解決方案開始。

Mooing like a cow, or making a similar noise if you aren't feeling particularly bovine, can help reduce straining.

像牛一樣哞哞叫，或者在你不覺得特別牛的情況下發出類似的聲音，可以幫助減少緊張。

You'll want to lean forward with your elbows on your knees while you do it.

你要向前傾一邊做一邊用手肘頂住膝蓋。

The idea is to open up your belly and get yourself in a more efficient pooping position.

意思是打開你的肚皮並讓自己處於一個更有效的拉屎姿勢。

You see, sitting toilets were designed all wrong.

坐式馬桶的設計都是錯的。

Sitting straight up with your feet planted on the ground actually makes it harder to squeeze one out.

坐直，雙腳著地，其實更難擠出便便。

Too much straining and pushing can lead to hemorrhoids, most of all, but sometimes even prolapse.

最重要的是，過度用力和用力會導致痔瘡，但有時甚至會導致痔瘡脫垂。

Thanks to how our bodies are built, we're better off in a squat.

由於我們身體的構造，深蹲對我們來說效果更好。

It's all in the gut.

這一切都在腸胃裡。

Look at the angle of her rectum when she stands up.

看她站起來時直腸的角度。

It's bent at about 80 degrees right where it meets the anal canal, fittingly named the anorectal angle.

它的彎曲度大約是80度就在它遇到肛門的地方，恰如其分地命名為肛門直腸角。

Sort of like kinking a hose, this bend helps you control your bowels, along with the muscles in the same area.

有點像把水管弄彎了，這個彎道可以幫助你控制你的大便以及同一部位的肌肉。

When you sit, that angle unfolds to about 100 degrees, and squatting opens it even further.

當你坐著的時候，這個角度會展開到100度左右，而下蹲則更能打開它。

Opening up that pathway makes it easier for stuff to slide on through.

打通了這條通道，就容易多了供東西滑上通過。

But even though our porcelain thrones aren't suited for squatting, there are ways to adapt.

但即使我們的瓷器寶座是不是適合蹲著，有的是辦法適應。

You can throw your feet up on a stool or even just a couple of rolls of toilet paper.

你可以把你的腳放在凳子上了甚至只是幾卷衛生紙。

Or the dedicated can buy a product specifically made for this purpose, like the Squatty Potty or Nature's Platform.

或者專門的人可以購買產品專門為此目的製作的， 如 Squatty Potty 或 Nature's Platform。

One study followed over 50 healthy poopers through 1,000 collective bowel movements using the Squatty Potty.

一項研究追蹤了 50 多名健康排便者使用 Squatty Potty 進行的 1,000 次集體排便。

The experiment started with a two-week control period of unassisted pooping.

實驗從兩週的無協助排便控制期開始。

Then, participants spent another two weeks using the Squatty Potty.

然後，參與者又花了兩週時間使用蹲式便器。

90% of the participants strained less, and over 70% spent less time on the toilet.

90% 的學員緊張程度較低，且超過70%的人在廁所上花費的時間較少。

Speaking of, we are very sorry, but put down your phone.

說到這裡，我們非常抱歉，但放下你的手機。

Even you, person who's watching this on the can right now.

即使是你，現在在罐頭上看這個的人。

Taking your phone or a book to the bathroom just encourages you to stay in there longer, which, again, leads back to straining and putting excess pressure on your rectum and anus.

把手機或書帶到浴室只會鼓勵你在浴室待得更久，這又會導致你的直腸和肛門過度緊張。

Getting up off the toilet can help you in more ways than one.

從馬桶上站起來可以透過多種方式幫助您。

Generally, the more you move, the more you poop.

一般來說，動得越多，大便越多。

Exercising can jostle around your innards, helping shake up food, gas, and waste to move through your system.

運動可以刺激你的內臟，幫助食物、氣體和廢物在你的系統中移動。

That means less time for your lower intestine to absorb water from your stool.

這意味著你的下腸的時間減少了以吸收大便中的水分。

And wet, soft poops are easier to pass.

而且溼軟的大便更容易通過。

So going for a quick jog could be helpful if you're constipated.

如果你是便祕，去快跑可能會有幫助。

Not so much if you have diarrhea.

如果你有腹瀉的話就不太一樣了。

What you eat can also help.

吃的東西也可以幫助你。

Yep, we're talking fiber.

是的，我們說的是纖維。

Fiber is helpful no matter which end of the stool scale you're on, but not all fiber is created equal.

無論你處於糞便規模的哪一端，纖維都是有幫助的，但並非所有纖維都是一樣的。

There are actually two main types: soluble and insoluble.

其實主要有兩種類型，可溶和不溶。

Soluble fiber dissolves in water, turning gooey and spongy.

可溶性纖維可溶於水，變成黏糊糊的海綿狀。

It comes from things like fruit flesh, root vegetables, and cooked grains.

它來自於果肉等東西，根莖類蔬菜和熟食穀物。

This stuff takes its time sliding through your digestive track, which helps regulate movements.

這東西需要時間滑過你的消化道，這有助於調節運動。

You want to start introducing this type of fiber to your diet if you're hovering around a type six or seven.

如果你的便便在六或七型附近徘徊，你要開始在你的飲食中加入這類型的纖維。

Insoluble fiber, on the other hand, mostly keeps its shape when wet.

另一方面，不溶性纖維，溼的時候大多能保持其形狀。

This fiber from fruit skins, leafy greens, and the outer layer of most whole grains adds to the bulk of the stool.

這種纖維來自果皮、綠葉菜。和大多數全穀物的外層 增加了凳子的體積。

It puts pressure on your colon walls and stimulates movement.

它會給你的結腸壁帶來壓力並刺激運動。

So this is what you're looking for to fix a type one or two, but you don't want to load up on either fiber all at once.

因此，這就是您正在尋找的修復類型一或類型二的方法，但您不想同時在任何纖維上加載。

First, you want to suss out if fiber is really your issue at all.

首先，您想弄清楚纖維是否真的是您的問題。

If you normally eat plenty of insoluble fiber but you're still constipated, then more probably isn't gonna help.

如果你平時吃了大量的不溶性纖維但你還是便祕，那麼攝取更多纖維可能不會有幫助。

And too much fiber too quickly can make you bloated or gassy.

而且纖維過多過快會讓你變得臃腫或氣喘吁吁。

When in doubt, go see your doctor.

有疑問的時候，去看醫生。

They might recommend probiotics, which can help reduce bloating and gas as well as constipation.

他們可能會推薦益生菌，可以幫助減少腹脹和氣體以及便祕。

When you first start taking them, you might end up in type six or seven territory for a few days, but that should go away.

當你第一次開始服用它們時，你可能會在幾天內處於六型或七型區域，但這種情況應該會消失。

And if adding stuff to your diet doesn't help, maybe try taking stuff away.

而如果在飲食中添加東西也無濟於事，也許可以試試把東西拿走。

Dairy, caffeine, meats, spicy foods, alcohol, grease, certain fruits, and artificial sweeteners have all been known to cause diarrhea.

乳製品、咖啡因、肉類、辛辣食物、酒精、油脂、某些水果和人造甜味劑都會引起腹瀉。

Cutting all or some of that stuff could help relieve those bowel-control issues.

削減所有或部分的東西可以幫助緩解這些控制腸胃的問題。

Keeping a food diary to find connections between snacks and symptoms is also recommended, and that way, you don't have to give up on all the good stuff at once.

寫美食日記找關係還建議在零食和症狀之間。 這樣你就不用放棄。 在所有的好東西一次。

If you're not the world's only perfect pooper, taking the perfect poop isn't always easy.

如果你不是世界上唯一完美的便便者，那麼排便並不總是那麼容易。

But it should never be as hard as a type one.

但它永遠不應該像類型那麼難。

With these tips and tricks in your back pocket, you are well on your way to the throne.

有了這些提示和技巧，您就已經踏上了通往王位的道路。

Now go eat, drink, and jog your way to the best poop of your life.

現在去吃喝玩樂，慢跑吧，為了你一生中最棒的大便。

You earned it, champ.

你賺了，冠軍。

Everybody deserves a perfect poo, but always make sure to check with your doctor before you make significant changes to your diet or lifestyle.

每個人都應該擁有完美的便便，但在對飲食或生活方式做出重大改變之前，請務必先諮詢您的醫生。

But you could probably moo all you want without a doctor's note.

但你可以盡情地叫喚沒有醫生的說明。

And subscribe below if you want more ways to optimize your life with science.

如果你想要更多的方法，請在下面訂閱以科學優化自己的生活。