如何忍住便意

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共同创作者是 Roy Nattiv, MD

参考

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在想去厕所又不去不了的时候，你只能强忍着。虽然这种感觉很糟糕，但却可以控制。你可以通过几个步骤来忍住便意，但只要情况许可，马上去上厕所才是最好的解决方法。刻意选择某些食物，避开某些食物也能让排便变得有规律。如果你的问题是害怕去公共厕所，那也可以通下面的步骤来克服这个心理障碍，让如厕变得更加轻松自在。

方法 1
方法 1 的 3:

短时间忍住便意

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    外括约肌能够控制排便。正常情况下，当便意袭来时，括约肌会在你没有意识的情况下收紧。夹紧肛门两边的肌肉对于控制便意也有帮助。 [1]
    • 收紧括约肌，直到便意消失为止。
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    运动往往会促使大便在体内移动，这大概和运动推挤器官有一定的关系。所以，保持身体不动更有利于忍住便意。 [2]
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    做凯格尔运动 。 凯格尔运动能够锻炼肛门部位的肌肉，从而帮助你控制排便。 [3] 这个练习要求你夹紧骨盆底肌肉，保持一段时间后再放松。 [4]
    • 为确保你锻炼到的的确是骨盆底肌肉，你可以试着在小便到一半的时候暂停下来。暂停小便所用到的肌肉就是需要锻炼的骨盆底肌肉。但是，不要养成排尿途中暂时的习惯，因为这样对身体有害。你只需做一到两次，知道会用到哪里的肌肉就可以了。
    • 男士可尝试小便途中暂停三秒钟，然后再排尿三秒钟，如此反复做10组。 [5] 女士则需暂停排尿5秒钟，然后继续尿5秒钟，仍然重复10组。不论男女，每天都要做三次这个练习，每次十组。
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    这种非处方药通常又叫做易蒙停，有止泻的作用。根据药瓶背后的说明服药，小心别吃过量，否则会引起便秘。 [6]
    • 孕期或哺乳期的妇女最好不要服用这种药。易蒙停还有小儿版，适合6岁及6岁以上的儿童服用。 [7]
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    另外一种能缓解腹泻的非处方药叫作碱式水杨酸铋，又称作Pepto Bismol或者Kaopectate。这种药既有液态的，也有药丸状的，你可以根据自己的喜好选择。 [8]
    • 怀孕期间的妇女最好不要吃这种药。有问题的话最好还是咨询医生。 [9]
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方法 2
方法 2 的 3:

在正确的时间摄入正确的食物

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    很多人早晨喝完一杯咖啡，一杯茶，或吃过早饭后就会想上厕所。如果忍着不去上厕所是因为你正在工作，那么就试着早点起床，并且在家吃早餐。这样，你就能在自己家放心地解决完问题后再去上班。 [10]
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    面包，尤其是白面包含有极低的纤维素，适合拉肚子的人食用。但是小心别吃得太多，否则可能会导致便秘。 [11]
    • 摄入高纤维食物能够增加排便的次数，所以如果你不想老往厕所跑，还是尽量避开全麦面包等高纤维食物。白面包不是由全谷物做成的，所以纤维含量很低。
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    经常跑厕所的人最好避开酒精类饮品。此类饮品可能导致腹泻和腹胀，喝了以后更会老往厕所跑。 [12]
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    高纤维食品包括水果、蔬菜和全谷物等食物。这些食物中的纤维会加速肠道蠕动，所以如果你想成功地忍住便意，就尽量别碰上面那些食物。 [13]
    • 记住，这只是暂时的应急之策。总的说来，摄入高纤维食物能防止便秘，对身体健康有好处。事实上，便秘的人更不容易忍住便意。 [14]
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    咖啡因通常能刺激排便。虽然并非每个人喝过含咖啡因的饮品后都有相同的反应，但如果你不幸中招，那还是别喝太多含咖啡因的饮品，比如咖啡、茶、汽水或能量饮料。 [15]
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    有些人吃了奶制品会便秘，这对需要忍着不去排便的人来说似乎是件好事。 [16] 但有乳糖不耐受的人吃了奶制品就会腹泻。所以，如果排便有问题的人最好别吃奶制品。
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方法 3
方法 3 的 3:

克服对公共厕所的恐惧心理

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    有些人不喜欢别人听见自己在厕所里的动静，如果你也是这一类人，下面有些方法可以帮你掩盖住排便的声音。在别人家上厕所时，你可以打开水龙头。还有一个方法是把厕纸扔进马桶里，这样当便便掉进水里的时候就不会有声音了。 [17]
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    每排出一条大便，就摁一次冲水按钮，这样可以减少臭味。冲水的声音也会掩盖掉部分排便时的声音。但是记住，这个方法可能溅你一屁股水。 [18]
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    如果你担心别人闻到你方便后的臭味，就试试止臭剂吧。有一种止臭剂可以在大便前喷在马桶里的水面上。喷剂能锁住臭味，这样你在厕所干了什么就没人知道了。
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    有时，在公共场合排便或者有重要的人在场时排便会让你感到难为情。但是你得提醒自己：是人就都会排泄，即使世界上最精通事故的人也不例外。只要提醒自己排便是生活的一部分，你的羞耻感就会得到减轻。
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警告

  • 如果时常忍着不去上厕所，久而久之，你会出现便秘或者大便失禁等情况。
  • 憋屎的时候不要坐在别人的膝盖上，否则会出现一大堆尴尬的状况。
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参考

  1. ↑ https://www.sharecare.com/health/digestive-health/how-can-i-have-normal-bowel-movements
  2. ↑ http://running.competitor.com/2014/03/training/why-do-i-have-to-poop-when-i-run_70934
  3. ↑ https://www.niddk.nih.gov/Dictionary/K/Kegel-exercises
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074
  6. ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/bowel-control-problems-fecal-incontinence/treatment
  7. ↑ http://www.medicinesinpregnancy.org/Medicine--pregnancy/Loperamide/
  8. ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/bowel-control-problems-fecal-incontinence/treatment
  9. ↑ https://www.imodium.com/diarrhea-treatment/who-can-use-imodium
  1. ↑ https://www.womenshealthmag.com/health/poop-schedule
  2. ↑ https://www.thrillist.com/health/nation/foods-that-make-you-poop-help-you-poop-or-not-poop
  3. ↑ https://www.thrillist.com/health/nation/foods-that-make-you-poop-help-you-poop-or-not-poop
  4. ↑ http://running.competitor.com/2014/03/training/why-do-i-have-to-poop-when-i-run_70934
  5. ↑ https://www.mayoclinic.org/diseases-conditions/fecal-incontinence/manage/ptc-20166834
  6. ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-causes-of-fecal-incontinence-vary-but-treatment-is-available/
  7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3571647/
  8. ↑ https://www.teenvogue.com/story/anxiety-pooping-in-public
  9. ↑ https://www.teenvogue.com/story/anxiety-pooping-in-public

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