春節(jié)期間的飲食習(xí)慣、不規(guī)律的作息導(dǎo)致很多人痔瘡發(fā)作，節(jié)后開工第3天，大家陸續(xù)進(jìn)入工作狀態(tài)的同時，痔瘡膏已然成為工位“新貴”。

2月20日，“開工3天痔瘡膏銷量翻3倍”話題登上微博熱搜前十。

據(jù)大眾網(wǎng)微博報道，在某電商平臺活動中，開工3天痔瘡膏銷量翻3倍。

數(shù)據(jù)顯示，我國痔瘡的發(fā)病人群或達(dá)5億，越來越多的人變成了“有痔青年”。網(wǎng)友直呼：原來打工人的困擾都一樣。

其實痔瘡最佳的預(yù)防及治療就是調(diào)整生活方式，大多數(shù)輕度痔瘡都可以通過改變生活方式自愈。為了避免痔瘡發(fā)作，不妨試試以下方法。

Get more fiber. Add more fiber to your diet from food, a fiber supplement, or both. Along with adequate fluid, fiber softens stools and makes them easier to pass, reducing pressure on hemorrhoids. High-fiber foods include broccoli, beans, wheat and oat bran, whole-grain foods, and fresh fruit. Fiber supplements help decrease hemorrhoidal bleeding, inflammation, and enlargement. They may also reduce irritation from small bits of stool that are trapped around the blood vessels. Some people find that boosting fiber causes bloating or gas. Start slowly, and gradually increase your intake to 25–30 grams of fiber per day. Also, increase your fluid intake.
多攝入纖維。從食物、纖維補充劑中攝入更多纖維。除了補充足夠的水分，纖維還能軟化糞便，使其更容易排出，從而減輕對痔瘡的壓力。高纖維食物包括西蘭花、豆類、小麥和燕麥麩、全麥?zhǔn)称泛托迈r水果。纖維補充劑有助于減少痔瘡出血、發(fā)炎和腫大，還可以減少因小塊糞便滯留在血管周圍而產(chǎn)生的刺激。有些人發(fā)現(xiàn)纖維攝入增加會導(dǎo)致腹脹或脹氣?？梢匝驖u進(jìn)增加纖維攝入量至每天25-30克。同時，增加液體攝入量。

Exercise. Moderate aerobic exercise, such as brisk walking 20–30 minutes a day, can help stimulate bowel function.
多運動。適度的有氧運動，如每天快走20-30分鐘，有助于刺激腸道功能。

Take time. When you feel the urge to defecate, go to the bathroom immediately; don't wait until a more convenient time. Also, schedule a set time each day, such as after a meal, to sit on the toilet for a few minutes. This can help you establish a regular bowel habit.
抓住排便時機(jī)。當(dāng)您感到有便意時，應(yīng)立即去衛(wèi)生間，不要等到更方便的時候再去。此外，每天安排一個固定的時間，比如飯后，在馬桶上坐幾分鐘。這可以幫助您養(yǎng)成定時排便的習(xí)慣。

Sitz. It can relieve itching, irritation, and spasms of the sphincter muscle. Most experts recommend a 20-minute sitz bath after each bowel movement and two or three times a day in addition. Take care to gently pat the anal area dry afterward; do not rub or wipe hard.
坐浴。坐浴可以緩解瘙癢、刺激和括約肌痙攣。大多數(shù)專家建議每次排便后進(jìn)行20分鐘的坐浴，此外每天再坐浴兩到三次。之后要注意輕輕擦干肛門部位；不要用力揉搓或擦拭。

Seek topical relief for hemorrhoids. Over-the-counter hemorrhoid creams containing a local anesthetic can temporarily soothe pain. A small ice pack placed against the anal area for a few minutes can also help reduce pain and swelling. Finally, sitting on a cushion rather than a hard surface helps reduce the swelling of existing hemorrhoids and prevents the formation of new ones.
局部緩解癥狀。含有局部麻醉劑的非處方痔瘡膏可以暫時緩解疼痛。在肛門放一個小冰袋幾分鐘也有助于減輕疼痛和腫脹。坐在軟墊上有助于減少現(xiàn)有痔瘡的腫脹，并防止新痔瘡的形成。

英文來源：哈佛醫(yī)學(xué)院
編輯：董靜