つらい便秘でお悩みのあなた！！
今一度、ご自分の生活習慣を見直してみましょう。
病気などをのぞいて一般的には、偏った食事や運動不足、ストレスや不規則な生活など、普段
の生活習慣が便秘の原因となる場合があります。
なので、原因となるものを改善することで、ある程度便秘対策はできると思います。
それともう一つ大切なことがあるんですね～。
それは・・・
排便する習慣をつけることなんですね。
排便習慣をつけるためには？
排便習慣に大切なことは、食生活のことと排便する環境のことが大切だと思います。
- 規則正しい食生活をする。一日３食。特に朝起きたら決まった時間に朝食を食べること。
- 便意が起きたらトイレに入る。便意を我慢しない。決まった時間にトイレに入るようにする。
他にもいつくか排便習慣をつけるために必要なこともあるでしょう。
しかし、ここでは特に大切だと思う上記の２つについて書いていこうと思います。
排便習慣をつけるための食生活とは？
食事は栄養のバランスや食べる量、時間などが便秘に影響しているといわれています。
特に規則正しい排便習慣をつけるためには、朝食をきちんと決まった時間に食べることは重要
のようです。
一日で数回しか起きない大蠕動が、朝食後の１時間くらいに起きやすいといわれているからで
す。
大蠕動とは、便通を促す腸の収縮運動（蠕動運動）の最も強力な腸の働きとなります。
朝食を摂ることで、
空になった胃に食べ物が入ることで刺激になる。
↓
腸の大蠕動が起こり便が直腸へ送られる。
↓
便意を催す。
↓
排便する。
という流れになるわけです。
なので排便習慣をつけるためには朝食はきちんと摂ったほうがいいようです。
また、何も食べない時間をつくることも大切なことのひとつです。
ものを食べてから８時間くらい経つと、小腸の蠕動運動が活発になるといわれているからで
す。
小腸の蠕動運動が活発になることで、便の材料が大腸へと送られ、便となって排便されやすく
なるようです。
しかし、何も食べない８時間の途中でものを食べると、蠕動運動が止まり、排便されにくくな
るでしょう。
一日で８時間といった何も食べない時間をつくるには、夕食から翌朝の朝食までの間が一番確
保しやすいといわれています。
夕食の後は、間食は控えたほうがいいようです。
ただし、水分補給は大丈夫なので十分な水分をとるようにしましょう。
水分不足は便秘の原因にもなりますので。
では、もう一つ排便習慣をつけるために大切な排便の環境とは何か？
排便環境を整えて排便習慣をつけよう
排便環境を整えることは便秘対策に大切なことの一つです。
排便環境は
- トイレに入る時間を決めて、排便のリズムをつくる。
- 便意を我慢しない。
この２つが大切だと思います。
まず、トイレに入る時間を決めてトイレに入っていると、始めは便意が起こらないかもしれま
せん。
しかし、毎日同じ時間にトイレに入ることで、しだいに脳も体も適応してトイレに入る時間に
なると便意が起こるようになるといわれています。
それが排便のリズムになります。
注意してほしいのは、トイレに入る時間が長時間にならないようにしないといけません。
便意が起こらないからと長時間トイレに座っていると、おしりの血行が悪くなり、痔の原因に
なってしまいます。
また、便器に座ってきばる姿勢が長時間になると直腸瘤や直腸脱になる恐れもあるようで
す。
直腸瘤・・・直腸と膣の間にある壁が膣の中に向かって膨らんでくる状態。
直腸脱・・・直腸の壁や粘膜が肛門から突き出ている状態。
なので、トイレに座っている時間は長くならないようにしましょう。
理想は３分くらいがいいといわれています。
便意が起きないからと無理に長い時間いきまず、３分くらいたったら引き上げるようにしまし
ょう。
毎日同じ時間にトイレに入っていると、自然と排便できるようになるようです。
もつ一つ大切な、便意を逃さないようにすること。
どんなに小さな便意もなるべく我慢しないで排便できるようにしましょう。
一度失った便意を取り戻すことはかなり難しくなるからです。
日中、仕事や学校で排便することが難しい人は、朝の出勤・通学前に済ませれるようにしたほ
うがよいでしょう。
そのために、朝は時間に余裕をもって過ごせるように、早寝早起きを心掛けたほうがいいと思
います。
朝食を食べた後に、ゆっくりとする時間があれば便意を逃さず排便できるようになります。
まとめ
便秘対策のためには、食事もトイレも決まった時間にすることが大切なようです。
一日３食規則正しい食生活、とくに朝食は便意をもよおすためにも重要です。
朝食後は一番腸の活動が活発になるので、排便のチャンスになります。
なので、朝は便意を逃さず排便できる環境を整えるために、ゆとりをもって過ごせるようにし
ましょう。
そのためには、早寝早起きをすることは重要になってきます。
生活習慣や食生活、排便習慣を見直して便秘になりにくい生活を送りましょう。
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