便祕 (Constipation)
(English Below)
中醫調理便祕的健康指導
便祕是指排便次數減少、糞便乾結、排便困難等症狀。在中醫來看，便祕通常與 脾胃、肝、腎、肺 的功能失調有關。個人經驗是，如果一天沒有排便，就應該開始調養，或者如果排便形狀不規則且數量不定，也要多加注意。
便祕的常見原因
飲食不當：高脂肪、低纖維的飲食會導致腸道蠕動變慢。
水分攝取不足：缺乏足夠的水分，腸道無法保持糞便濕潤。
久坐少動：缺乏運動會影響腸道蠕動。
情緒緊張：壓力、焦慮或憂鬱可能導致氣機鬱滯，影響排便。
年老體虛：年長者腸道功能減弱，津液不足，容易發生便祕。
中醫的調理方法
✅ 飲食調理
多吃富含膳食纖維的食物：如紅薯、燕麥、糙米、蔬菜、水果（如香蕉、蘋果、火龍果）。
適量攝取潤腸食物：如芝麻（熱）、核桃（熱，過敏者慎用）、蜂蜜（熱）、黑木耳（寒涼，須與生薑一起服用，避免生吃）。
熱性食物不可過量，尤其是有胃熱的人。
避免辛辣、油膩、煎炸食物，減少對腸胃的刺激。
✅ 常見辨證
熱秘（腸道積熱）：適用 麻子仁丸、大承氣湯，可清熱潤腸。
氣秘（氣機鬱滯）：適用 六磨湯、枳實導滯丸，疏肝理氣通便。
虛秘（津虧血少）：適用 增液湯、潤腸丸，滋陰養血。
冷秘（陽虛寒凝）：適用 溫脾湯、大黃附子湯，溫陽散寒。
血瘀型（多伴隨腰痛）：適用 桃紅四物湯。
✅ 生活習慣調整
養成定時排便的習慣：即使沒有便意也應定時如廁，建議在早晨五點至七點之間，飲用溫開水後再嘗試排便。但不需強制，找到自己的生理規律即可。
適量運動：如散步、瑜伽（避免熱瑜伽）、按摩腹部（順時針方向）。
保持心情舒暢，減少壓力與焦慮。
早晨起床喝一杯溫開水（不可過量）。
腎陰虛者可泡腳，若伴隨肝火則更適合，但心臟病患者泡腳時間不宜超過20分鐘。
腹部按摩：圍繞肚臍順時針按摩七次，再逆時針七次，反覆進行約三分鐘，力道適中，若出現腹痛應立即停止。
✅ 穴位按摩（每日2-3次，每次3-5分鐘）
天樞穴（肚臍兩側2寸）：促進腸道蠕動。
支溝穴（手腕橫紋上3寸）：緩解氣滯便祕。
合谷穴（拇指與食指之間）：疏通腸道氣機。
治療方法
外導法（如肛門按摩、推拿等）
中藥調理（需醫師辨證施治）
針灸（效果通常較為顯著）
注意事項
⚠ 避免使用以下物品
便祕時不宜食用芡實，以免加重病情。
減少依賴減肥茶，這可能會使腸道適應刺激後反而更易便祕。
避免依賴藥物排便，許多藥物與營養品若長期依賴，身體可能產生耐受性，導致便祕加重，甚至需要更強的藥物來促進排便，這是非常危險的。因此，非必要時應盡量避免藥物（包含營養劑），若需用藥，應採用 漸進式減量停用。
👉 若有需要，請諮詢專業中醫師進行辨證調理！
結語
便祕可透過 飲食、運動、情緒調節 來改善。如果長期便祕或伴隨腹痛、便血等症狀，應及時就醫，以免影響健康。請記住，切勿依賴藥物或營養劑排便，以免對身體造成更大負擔！
raditional Chinese Medicine (TCM) Guide for Managing Constipation
Constipation refers to symptoms such as infrequent bowel movements, dry stools, and difficulty passing stools. From the perspective of Traditional Chinese Medicine (TCM), constipation is often related to dysfunction in the spleen, stomach, liver, kidneys, and lungs. Based on personal experience, if you do not have a bowel movement once a day, you may need to start regulating your body. Additionally, if the shape and quantity of stools are irregular, it is important to pay attention to your digestive health.
Common Causes of Constipation
Poor Diet – High-fat, low-fiber diets slow down intestinal movement.
Insufficient Water Intake – Lack of adequate water prevents stools from staying moist.
Sedentary Lifestyle – Lack of exercise reduces intestinal motility.
Emotional Stress – Anxiety, stress, or depression can lead to stagnation of Qi, affecting bowel movements.
Aging and Weak Constitution – Elderly individuals may experience weakened intestinal function and insufficient bodily fluids, making constipation more common.
TCM Approaches to Managing Constipation
✅ Dietary Adjustments
Increase fiber intake – Eat foods rich in dietary fiber, such as sweet potatoes, oats, brown rice, vegetables, and fruits (e.g., bananas, apples, and dragon fruit).
Consume natural laxative foods – Sesame (warming), walnuts (warming, be cautious of allergies), honey (warming), and black fungus (cooling, should be consumed with ginger and not raw).
Note: Warming foods should not be consumed excessively, especially for those with stomach heat.
Avoid spicy, greasy, and fried foods to reduce irritation to the digestive system.
Common TCM Syndromes and Herbal Treatments
Heat-related constipation (intestinal heat accumulation) – Recommended formulas: Ma Zi Ren Wan, Da Cheng Qi Tang (clear heat and moisten intestines).
Qi stagnation constipation (Qi blockage) – Recommended formulas: Liu Mo Tang, Zhi Shi Dao Zhi Wan (regulate liver Qi and promote bowel movement).
Deficiency-type constipation (lack of fluids and blood) – Recommended formulas: Zeng Ye Tang, Run Chang Wan (nourish Yin and blood).
Cold-induced constipation (Yang deficiency and cold stagnation) – Recommended formulas: Wen Pi Tang, Da Huang Fu Zi Tang (warm Yang and dispel cold).
Blood stagnation type (often accompanied by lower back pain) – Recommended formula: Tao Hong Si Wu Tang.
✅ Lifestyle Adjustments
Establish a regular bowel movement routine – Even without the urge, try to use the toilet at the same time each day.
It is recommended to go between 5 AM and 7 AM after drinking warm water, but find a routine that works best for you.
Engage in moderate exercise – Activities like walking, yoga (avoid hot yoga), and abdominal massage (clockwise for seven times, then counterclockwise for seven times, repeat for about three minutes; stop if it causes discomfort).
Maintain a positive mindset – Reducing stress and anxiety helps improve bowel movements.
Drink a cup of warm water in the morning (but not excessively).
Foot soaking for Kidney Yin Deficiency – This is especially beneficial for those with liver heat, but individuals with heart conditions should not soak for more than 20 minutes.
✅ Acupressure Therapy (2-3 times daily, 3-5 minutes per session)
Tianshu (ST25) – Located 2 cun lateral to the navel; promotes bowel movement.
Zhigou (SJ6) – Located 3 cun above the wrist crease; alleviates Qi stagnation constipation.
Hegu (LI4) – Located between the thumb and index finger; regulates intestinal Qi.
Treatment Approaches
External therapies (such as massage and acupuncture)
Herbal medicine
Acupuncture (often provides significant results)
Precautions
Avoid foxnut (Qian Shi) – It can worsen constipation.
Reduce reliance on weight-loss teas – These may trigger constipation in the long run.
Do not depend on medications for bowel movements –
Many medications and supplements can create dependency, weakening the body's natural function.
Over time, increasing doses may be required, worsening constipation.
Unless absolutely necessary, avoid medications (including supplements), and if used, gradually reduce intake before stopping.
👉 If needed, consult a professional TCM practitioner for syndrome differentiation and treatment.
Conclusion
Constipation can be effectively managed through diet, exercise, and emotional regulation. However, if constipation persists for a long time or is accompanied by symptoms like abdominal pain or bloody stools, seek medical attention promptly. Avoid relying on medications or supplements for bowel movements—remember this!