便秘 Constipation

每日排便一次身體最健康。如果便秘，食物停留體內時間變得太長，它們會腐爛和帶有毒性，導致消化不良口氣等等不良反應。偶然便秘怎麼辦？

吃蔬菜和全穀物
盡量多食蔬菜和全穀物，確保能攝取足夠纖維加速腸道蠕動！

保持水分
飲足夠水能保持身體濕潤。盡量避免汽水和其他帶糖飲品，因為這些飲品或會令便秘情況惡化。綠茶具有輕瀉效果，值得一試。身邊常備一杯清水，經常檢查嘴和嘴唇。如果乾了，即說明你脫水了，是時候補充水分。

天然補充劑
有幾種天然補充劑具有輕瀉作用，能有效緩解便秘症狀：

鎂
礦物鎂幫助將水分吸入你的腸道，讓大便鬆軟，去得暢順。需要時每日最多可攝取800毫克礦物鎂，便秘問題迅速解決。你也可以每日補充200-400毫克，腸胃更健康。

維他命C
服用500毫克或以上維他命C 同樣具有輕瀉作用。如果服用超過2000毫克，建議使用緩衝型維他命C。

泛酸（維他命B5）
每日1至3次，每次服用500毫克 泛酸能直接刺激腸道功能，解決便秘煩惱。泛酸也對肌膚有保濕作用，女士們立即體現一下吧！

It is healthy to have at least one bowel movement daily. If the food you consumed stays in your body for too long, it would be rotten and toxic. So what can you do if you come across constipation?

Eat veggies and whole grains.

If you are eating too little fiber, eat more veggies and whole grains. Start the day with a bowl of whole-grain cereal. 

Stay hydrated. 

Unless you want to try pushing out hard little rocks, you want to stay well hydrated. Sodas and sugar will make the problem worse. Tea works and has a mild laxative effect to boot. Keep a glass of water on hand and check in with your mouth and lips every so often. If they are dry, you’re dehydrated and it's time to drink.

Recommended Supplements

For symptomatic relief, there are several natural laxatives that are healthy.

Magnesium 

The mineral magnesium draws water into your bowel, helping to loosen the stool. You can take up to 800 milligrams (mg) a day for a few days here and there. Most likely your constipation problem will be solved.  You can also take 200-400 mg every day  and your whole body will feel better.

Vitamin C 

In doses over 500 mg, vitamin C can have a laxative effect. If taking over 2,000 mg a day, use a buffered vitamin C.

Pantothenic acid (vitamin B5)

Pantothenic acid 500 mg 1-3x day directly stimulates bowel function. Pantothenic acid has moisturizing effects on the skin as well.  Ladies you want to try?