In this video, I'm going to teach you how to get rid of it and prevent it.

在這個影片中，我要教你如何擺脫以及預防它。

Now before we begin, let's first define constipation.

在我們開始之前，先定義一下什麼是便秘。

But remember we're all different, so we have different toilet habits.

但記住我們每個人都不同，擁有不同的如廁習慣。

But generally speaking, constipation is when you go to the toilet less often to empty your bowels.

但大致而言，便秘就是你比較少去廁所清腸胃的意思。

Or when you're passing hard painful stools.

或是你正苦於排出糞便。

Now there's so many different causes for constipation in adults.

有非常多種不同的原因可導致成人便秘。

And sometimes there's actually no obvious reason.

而有時候就是沒什麼明顯的原因。

But some of the most common causes include a lack of fiber, so not eating enough fruit and veg; dehydration, ignoring the urge to go.

但最常見的成因包含缺乏纖維素，也就是蔬果吃得不夠；身體脫水或是常常忽略你的便意。

Actually I'll leave a full list in the description below for you.

其實我會在下方資訊欄給你一個完整的清單。

Now the good news is that constipation can usually be treated at home with simple lifestyle changes that we're going to talk about next.

好消息是便秘情況能靠著在家做一些生活上的改變來治療，也是我們接下來要講的。

But if these ain't help enough, I'm going to talk about laxatives a bit later on.

但如果這些仍幫不上忙的話，我等等會再談談瀉藥。

Tip number one: a really simple way to help reduce straining when you try to empty your bowels is by raising your feet.

第一招：一個減緩你清腸胃壓力的簡易方法就是抬起你的腿。

So when you're sat on the toilet have a stool down.

所以當你坐在馬桶上拉屎的時候。

There are some books. Place your feet on them and try make your knee come above your hip.

這邊有些書。把腿放上去並試著讓你的膝蓋高過屁股。

So by doing this it straightens out where the colon meets the rectum.

這樣做能幫助通直你的結腸與直腸的交會處。

So this causes the stool to pass through much more easily.

因此可以讓你的排便更容易一點。

Also, give yourself plenty of time and when you have the urge to go, go! Don't stop yourself.

另外，要給自己充足的時間，而如果你急著要走，就走吧！別攔住自己。

By the way, I am on vacation right now, but I thought it'd be quite cool to film these parts here.

順道一提。我現在正在度假，但我想說在這邊拍幾個片段應該挺酷的。

So let's move on to tip two.

所以我們來到第二招。

Now to make it still softer and easier to pass, you need to drink more fluids so six to eight glasses per day.

為了讓排便更順暢且容易，你需要多喝點流質，大概每天六到八瓶水。

And to help your stools retain more fluid you need more fiber so more fruit, more vegetable, oats.

而為了讓你的糞便保持水分，你需要更多纖維，所以要多吃蔬果、燕麥。

Actually, I'll leave a really useful link in the description below.

事實上，我會在下方資訊欄放一個很實用的相關連結。

It's by the NHS and it tells you all the different foods that have fiber in them and how much to eat.

是來自英國國民保健署的資訊，它告訴你所有不同食物的纖維含量及該攝取的量。

So check it out when you get a minute.

所以有空的話可以看一下。

Tip three: increase your activity, so do more regular walking, more regular exercise.

第三招：增加你的活動量，多做些規律的健走、運動。

And it's going to reduce the time it takes for the food to pass through your large intestine.

而這會減少你的食物通過大腸的時間。

So you're gonna empty your bowels more regularly.

所以你就能規律地清空你的腸胃。

Now the reason for this is that the longer the food spends in your large intestine, the more water it's gonna absorb.

這麼做是因為你的食物待在大腸裡越久，它就會吸掉越多水分。

So it's gonna leave you with drier and much harder stools to pass and nobody wants that.

所以它會讓你排出更乾又硬的糞便，沒人希望這樣。

Now I'm gonna go off snowboarding. I'll see you back in healthcare world.

我現在要去滑雪了。我們等等醫療保健世界見。

Check this out!

瞧瞧這個！

Now if diet and lifestyle changes aren't helping then laxatives are a medication that can help the bowels empty more regularly.

如果飲食跟生活作息改變都幫不了你，那麼瀉藥可以幫你規律地清空腸胃。

However, I would advise everyone to speak to their pharmacist first before purchasing any laxatives.

然而，我建議所有人在買任何瀉藥前，都先諮詢一下藥師的意見。

This is so they can check it's the right one for you, you're suitable to take it, you're not gonna have any problems taking it.

因為他們能確認這款藥是不是對的、你是不適合吃、你吃了會不會有什麼問題。

And also check what medicines you're taking because certain medicines can actually cause constipation.

並確認一下你服用的是什麼藥，因為有些藥其實可能導致便秘。

Now please remember laxatives should only be used for a short period of time.

請記得瀉藥只能當短期應急用。

And they're not recommended for children unless prescribed by a healthcare professional.

而且不建議孩童使用，除非是專業醫護人士開的藥。

Now let's move on to the different types of laxatives and how they work.

接下來我們來看看不同種類的瀉藥以及他們的功用。

I think it will be useful knowledge for you to know.

我想這對你來說應該很實用。

So first up we've got bulk forming laxatives such as ispaghula husk.

所以第一個要談的是膨脹性緩瀉劑，像是洋車前子。

Now the way these work is very similar to when you increase the fiber in your diet.

他們的功效其實跟增加纖維飲食攝取量很像。

It's gonna help your stool retain more liquid so it's easier for your bowels to push the stool out.

他們能幫助你糞便保持更多水分，因此你的腸胃在推移糞便的時候會更容易。

Please remember though bulk forming laxatives do take two to three days for them to work.

請記得膨脹性緩瀉劑得花上兩至三天來達成功效。

They also increase flatulence and bloating but this does settle over time.

它們也會增加腸胃脹氣及腫脹感，但會隨著時間而鎮定下來。

Because of this I wouldn't recommend you taking at nighttime just before going to bed.

因此我不建議你在晚上睡前服用。

Next up is osmotic laxatives such as lactulose and macrogol which soften your stools and make them easier to pass by retaining more water in the bowels.

下一個是滲透性緩瀉劑，像是乳果醣或是聚乙烯二醇，它們能軟化你的糞便並透過水分維持你的排便順暢。

This is by a process called osmosis hence the name: osmotic laxatives.

這是透過一個叫滲透的過程，因此它們被命名為滲透性緩瀉劑。

Now the osmotic laxatives that I've just named can take up to two days to work.

這些我剛提到的滲透性緩瀉劑可能要花上兩天來發揮功效。

It's also important to drink plenty of fluids of them because you now know the reason why.

同時搭配多喝水也非常重要，因為，你現在知道為什麼了。

And it also improves how well they work.

而這樣也能改善排便的狀況。

Stimulant laxatives like bisacodyl, senna or sodium picosulfate speed up movement in the bowels.

刺激型緩瀉劑，像是樂可舒、番瀉苷或是匹可硫酸钠能夠加速你的腸胃蠕動。

Now this is caused by stimulating the digestive tract and causing it to contract like this.

它是透過刺激消化道使得消化道像這樣子收縮。

Now remember because you now know how stimulant laxative works with the contractions.

記住，因為你現在知道了刺激型緩瀉劑如何造成腸胃收縮。

It can cause abdominal cramping because of this.

它可能因此造成腹部痙攣。

It can also take up to 12 hours to work.

它也可能花上 12 個小時才達成功效。

Lastly we have stool softener laxatives such as docusate sodium and glycerol which increase the fluid content of hard and dry stools making them easier to pass.

最後我們有軟便劑，像是多庫酯鈉和甘油，可以增加糞便的含水量，讓它們更易排出。

Now both of these laxatives work quite quickly within 15 to 60 minutes.

這兩種瀉藥都能在 15 到 60 分鐘內很快達成療效。

It's also important to remember that once your symptoms improved to stop using the laxatives unless you're advised differently by your healthcare professional.

記得當你的症狀改善後要停止使用瀉藥，除非你的專業醫護人員有給你不同的建議。

And as always with all medication always read the information leaflet.

而永遠要記得讀藥單上的資訊。

Speak to your pharmacist to make sure that you're suitable to use it.

並且諮詢你的藥師，確認你是否適合用它。

And that is the end of the video.

而又到了影片的尾聲。

I've also left some really useful information in the description below which I'd advise everyone to read.

我也在下方資訊欄留了些重要的資訊，建議每個人都去讀一讀。

See you next week.

下周見！

I'm filming this.

我在拍這個。

- In that option, well, I guess he's not here. That's fine. - I think he's ummm.

- 如果是這樣的話，我想他應該不在。沒關係。 - 我想他...嗯。

Causing it to contract...I think this might look a bit silly.

造成它的收縮...我覺得這看起來可能有點蠢。

Some of the most common causes are a lack of diet. A lack of diet?

一些常見的成因有飲食的缺乏。飲食的缺乏？

A lack of fiber.

纖維質的缺乏。

To release your bowels. Release your bowels or empty your bowels?

以釋放你的腸胃。釋放你的腸胃還是清空你的腸胃？

Bowels... be, be, bowels...

腸...腸腸，腸胃。

Hey guys thanks for watching this week's video.

嘿大家，感謝您收看這禮拜的影片。

Make sure to click that like, follow or subscribe button now to stay up to date with new weekly videos.

記得要按下讚、追蹤或是訂閱鍵，獲得每周最新的影片資訊。