小林弘幸排便瘦身術
楊惟婷整理
通常，一般人有下列任一種症狀，就可能是便秘：
- 腹部感到腫脹或不舒服
- 食欲不振
- 排便時感到奇怪或不安
一、三種容易便秘的人
而一般容易便秘的人，可分成三大類型：
類型一：腸道蠕動有問題的人
因為小腸與大腸總計超過六公尺，這麼長的腸道必須不斷執行如昆蟲蠕動的伸縮活動，推動腸道內的消化物。此伸縮活動就是「腸道蠕動」，腸道不蠕動，糞便就無法往前移！
當腸道蠕動遲緩時，消化物就會長時間待在腸道裡，水分被過度吸收之後，就會導致糞便變乾，最後形成便秘。而話說回來，為什麼腸道蠕動會變遲緩？
最主要的原因就是「腸內環境惡化」與「自律神經失調」。
除此之外，糖尿病、帕金森氏症、甲狀腺功能低下與服用抗憂鬱劑，都會引起腸道蠕動不全，進而造成便秘。
不只如此，食物長時間滯留於腸道內，會引起異常發酵（腐敗），並產生毒素。持續一段時間之後，導致腸內環境惡化的細菌與壞菌就會占領腸道，讓腸內環境逐漸變差。最後就會導致腸道蠕動更加遲緩，陷入惡性循環裡。
類型二：肛門括約肌有問題的人
在正常情形下，人體直腸一累積糞便，就會擴張產生壓力，此時肛門括約肌會產生感應，傳遞訊息到大腦皮層，讓大腦下達「開始排便！」的指令。
肛門括約肌又分為二種，即：
外肛門括約肌：包圍內肛門括約肌的外側肌肉，排便時可隨意緊縮或放鬆。
內肛門括約肌：讓肛門隨時呈現緊閉狀態的肌肉。內肛門括約肌由自律神經控制，無法因個人意志隨意緊縮或放鬆。
當糞便進入直腸、往下擠壓時，內肛門括約肌就會撐開，由於外肛門括約肌可由個人意志緊縮，因此，即使內肛門括約肌撐開了，也不會失禁。
當內外肌肉一起擠壓時，會傳遞訊息到大腦皮層，產生「便意」，並開始排便。但一旦腸道與肛門括約肌反應遲鈍，大腦就無法下達指令，於是糞便就會一直堆積在直腸裡。
導致腸道與肛門括約肌反應遲鈍的原因之一，就是糞便長時間堆積，使直腸就像是一顆「吹飽氣的汽球」，感應功能出現疲態，沒有察覺內部已經堆滿糞便。
另一個原因則是因生產或隨著年齡增長，降低了腹肌與肛門括約肌的肌力，感應功能日漸衰退。
除了單一原因影響之外，這兩種原因也會同時存在，阻礙排便功能。
此外，，有些人則會因害怕痔瘡的疼痛避免排便，進而影響感應功能。
類型三：自律神經不穩定的人
自律神經是維持呼吸、促進血液循環，支撐生命活動的基礎神經系統。自律神經分成使人興奮的「交感神經功能（以下簡稱交感神經）」，以及使人放鬆的「副交感神經功能（以下簡稱副交感神經）」。交感神經與副交感神經就像蹺蹺板一樣，當一方活躍，另一方就會休息。
大多數人的便秘是「心因性」的，例如根據資料統計，長期處於壓力大的環境，會造成新陳代謝降低、三酸甘油酯累積……在不知不覺間演變為「易胖體質」。或是因為環境變化，容易感到緊張，而腸道在緊張狀態下，是無法蠕動！
腸道蠕動主要是由副交感神經控制，產生收縮反應，換句話說，只有在放鬆狀態下腸道才會蠕動。通常旅行時容易便秘，就是因為環境變化導致身體緊張，交感神經活躍、副交感神經低下，自律神經對腸道的影響由此可見一斑。
因此，因自律神經活躍引發便秘的人，只要學會調整、掌握自律神經，就能順暢排便，健康輕鬆瘦！
二、改善腸內環境可治療便秘
腸道是創造身體能量的起源，也是全身最重要的器官。
腸道會吸收食物中的營養成分，透過血液，運送至全身細胞，身體就不容易感到疲倦。
腸道健康的好處還有很多，尤其「不讓腸道積存宿便」就是最強減肥法！不只能自然瘦身，肌膚也會變漂亮。因腸道不吸收營養，細胞就無法有效運作，體內活動也會遲緩，無法消耗能量，導致身材愈來愈胖。
便秘患者的腸道通常污穢不堪，在腸內製造的血液質地濃稠、品質惡劣，當這樣的血液運送營養到細胞時，細胞會產生排斥性，無法吸收營養，反而導致營養成分蓄積於細胞四周的脂肪之中，形成皮下脂肪與內臟脂肪。
所以，便秘治療的重點就是改善腸內環境，腸內環境變好就能促進新陳代謝，自然就能瘦下來。此外，排出腸內的老舊廢物（宿便）也能減輕體重。
總之，打造優質的腸內環境就能形成『易瘦體質』；腸道不健康就會形成『蓄積體質！』
三、提升排便力的十一個法則
只要從改善自律神經與腸內環境雙管齊下，即改善生活習慣，無論你屬於哪種便秘類型，只要遵守以下這十一個便活法則就能順暢一生。
便活法則一、起床後喝一杯水
乾燥僵硬的腸道，無法順利將糞便往肛門運送，很容易產生便秘症狀。起床後喝一杯水，利用水的力量刺激腸道，就能活化腸內蠕動，也能幫助養成早上排便的習慣。
此外，在午餐與晚餐前喝一杯水也有助於改善便秘。
便活法則二、沐浴在晨光中
值得注意的是，早上的陽光是調校人體生理時鐘的關鍵。當人體沐浴在晨光中，調校生理時鐘的訊息就會傳達到大腦，大腦便下達指令，將自律神經的活躍模式切換至交感神經主導的狀態。因此，起床後請務必養成拉開窗簾的習慣，即使是陰天或雨天，只要站在窗邊就能照射到充足的陽光。
便活法則三、早餐一定要吃
為了調校生理時鐘基因，要養成吃早餐的習慣。香蕉不只簡單方便，還富含能為大腦增添能量的糖分，以及消除便秘不可或缺的食物纖維，是很適合當早餐吃的食物。另外，喝高濃度能量飲料也可以。
便活法則四、維持規律的飲食習慣，可刺激腸道
每天三餐都要吃，謹記「早餐是金、午餐是銀、晚餐是銅」的鐵則，
將食物送進腸道，維持穩定的消化頻率，是促進腸道蠕動的重要關鍵。早餐與午餐一定要吃飽，不過晚餐吃太多則會導致交感神經驟升，原本應該活躍的副交感神經就無法發揮功效，自律神經的轉換開關自然無法順利作用。
便活法則五、進行10次「1比2深呼吸法」
深呼吸是輕鬆提高副交感神經的開關。吐氣比吸氣更能活絡副交感神經，在此推薦吐氣時間比吸氣長兩倍的「1比2深呼吸法」。人在專注工作時容易屏息或呼吸變淺，導致全身血液循環變差。不妨趁著工作空檔或是想要轉換心情時，刻意加強吐氣。
便活法則六、晚餐必須在就寢前3小時吃完
飲食時交感神經會升高，飯後為了消化食物，副交感神經就會開始活躍。飯後立刻就寢，會讓人在交感神經高漲的狀態下進入睡眠狀態，導致應該由副交感神經主導的消化與吸收等腸道功能執行得不夠充分，容易引起便秘。入睡前一定要讓身體順利切換至副交感神經活躍的模式，因此晚餐必須在就寢前3小時吃完。
便活法則七、晚餐後30分鐘悠閒散步
運動可以刺激腸胃，幫助消解便秘。值得注意的是，慢跑與肌肉訓練這類促進呼吸的運動會導致交感神經活躍，適合在早上做，晚上絕對要禁止。
晚餐後30分鐘悠閒散步最能有效提升副交感神經，不過晚上在外散步可能會遇到危險，不妨白天勤走樓梯、搭乘捷運或公車時多站立，增加運動量。
便活法則八、泡15分鐘溫水浴
泡15分鐘溫水澡可以慢慢提高深部體溫，有效活絡副交感神經。
相反地，泡熱水澡會急速升高體溫，導致交感神經活躍，反而無法放鬆身體。沐浴後應避免電腦等強烈光線，1小時後入眠。睡眠時體溫會下降，隨著泡澡時升高的體溫慢慢降低，讓人更快進入深層睡眠。
但有心血管疾病的人，泡澡時間要縮短。
便活法則九、半夜12點以後一定要入睡
半夜12點以後是副交感神經活躍的最盛期。換句話說，腸道在這段時間活動力最強，因此這個時段可說是「腸道的黃金時間」。
半夜12點進入睡眠狀態能有效促進腸道蠕動，將晚上做的事情移到早上，盡量維持晨型人的生活型態。
便活法則十、就寢時要盡量放鬆身心
副交感神經會在半夜達到高峰，此時也是腸道消化活動最旺盛的時候。換句話說，就寢時如果能徹底放鬆身心，提升睡眠時的副交感神經，腸道也會積極蠕動，第二天自然就能順暢排便。不妨點薰香、聽音樂，尋找適合的方法療癒自己，不過要注意的是，如果從事自己「喜歡」的興趣反而會活絡交感神經，因此應以放鬆為主。
便活法十一、讓身體養成早上排便的習慣
由於副交感神經會在半夜達到高峰，促進腸道消化蠕動，因此正常來說早上通常會處於隨時準備排便的狀態。建議養成早上起床後上廁所的習慣，就算剛開始上不出來也沒關係，而且如果真的沒有便意亦無須勉強。早上提前30分鐘起床，在從容的狀態下「慢慢上廁所」。
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