How Long Is Too Long to Sit on the Toilet?
Everybody poops, so in theory we all know how to do it. But if you regularly camp out on the toilet, scrolling through your phone, flipping through the pages of The New Yorker, or reading the ingredients on your conditioner bottle, chances are you're doing it wrong.
每个人都会排便，所以观念上好上我们都知道该怎么做。但如果你经常坐在马桶上刷手机、翻阅《纽约客》杂志或者查看洗发水瓶上的原料说明，那很可能你做得不对。
While it may be natural to want to wait things out (or push them out), especially if you deal with chronic constipation, there is such a thing as too much throne time. Lingering puts stress on the tissues of your butt, which can eventually lead to hemorrhoids or other problems.
虽然想要等待（或者用力排出）可能是很自然的，特别是如果你有慢性便秘的话，但坐在马桶上的时间过长可不好。长时间停留会给臀部组织带来压力，最终可能导致痔疮或其他问题。
"I usually tell my patients five minutes, tops," Ellie Chen, MD, a gastroenterologist at the University of California, Los Angeles, tells SELF. If nothing is moving at that point, "it's probably time to get up and do something else."
洛杉矶加利福尼亚大学的胃肠病学家埃莉·陈医学博士告诉《SELF》杂志：“我通常告诉我的病人最多五分钟。”如果到那时还没有动静，“可能是时候起身去做点别的事情了。”
So even if you're plagued by constipation due to a condition like irritable bowel syndrome (IBS), the five-minute recommendation still applies.
所以，即使你因为肠易激综合征（IBS）等情况而饱受便秘之苦，五分钟的建议仍然适用。
Here are some ways to minimize your time on the toilet:
以下是一些减少你在马桶上时间的方法：
1. Don't sit "just because."
1. 不要“随便坐”。
If you have the urge to poop, jump on it tout suite. But don't plant yourself in the loo every morning simply because you think you should go, Dr. Chen advises.
如果你有排便意，那就赶紧去。但陈医生建议，不要仅仅因为你觉得自己应该去就每天早上坐在马桶上。
2. Leave your phone behind.
2. 把手机放在一边。
"Just sit down and do your business then get out." Since reading or scrolling can mess with your sense of time, Dr. Singh says, it's best to ditch the distractions.
“坐下来解决完，然后起身。”辛格医生说，因为阅读或刷手机会扰乱你的时间感，所以最好摆脱这些干扰。
3. Treat constipation.
3. 治疗便秘。
In most cases, Dr. Westrich says, people can manage constipation on their own with basics like these:
韦斯特里奇医生说，在大多数情况下，人们可以用以下这些基本方法自己治疗便秘：
-Get enough fiber every day (around 30 grams) by eating fruits, vegetables, beans, and whole grains. You can also try a fiber supplement.
• 通过吃水果、蔬菜、豆类和全谷物来获得足够的纤维（大约 30 克）。你也可以试试纤维补充剂。
-Drink plenty of water. Fiber and water, Dr. Singh notes, go hand-in-hand; together they soften hard stools.
• 喝足够的水。辛格医生指出，纤维和水相辅相成；它们一起能软化硬便。
-Exercise regularly, since moving your body helps move your bowels.
• 定期锻炼，因为身体的运动有助于肠道的蠕动。
-Put a footstool under your feet while you go. This raises your knees a few inches higher than your butt, which mimics a squat position—the way humans were designed to poop, Dr. Chen notes. There's even research showing the tactic might indeed reduce straining and get you off the can sooner.
• 排便时在脚下放一个脚凳。这会使你的膝盖比臀部高几英寸，模仿蹲姿——陈医生指出，这是人类设计的排便方式。甚至有研究表明，这种策略确实可以减少用力，让你更快离开马桶。
-Notice if you hold your breath when you feel things moving down there. Instead, try deep (or diaphragmatic) breathing, Dr. Singh suggests. It may help you push the poop out.
• 注意当你感觉有东西在下面移动时是否屏住了呼吸。相反，辛格医生建议尝试深呼吸（或横膈膜呼吸）。这可能有助于你把便便排出。
The bottom line (so to speak): Whether you have constipation or you just enjoy a good read, loitering on the toilet is not a great idea. Instead, find ways to get your bowels moving, see your doctor if needed, and only bring books into the bathroom if you're using them for a footstool.
（可以这么说）底线是：无论你是便秘还是只是喜欢好好阅读，在马桶上闲逛都不是个好主意。相反，想办法让你的肠道蠕动起来，如果需要的话去看医生，只有当你把书当脚凳用时才把书带进浴室。
翻译：豆包
整理：2024年10月18日于普洱市中医医院一号住院楼4楼
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