How to deal with weight loss and constipation

Weight loss and constipation can be alleviated by increasing dietary fiber intake, moderate exercise, drinking more water, regular bowel habits, abdominal massage, and other methods. Weight loss constipation is usually caused by changes in dietary structure, slow intestinal peristalsis, insufficient water intake, mental stress, and dysbiosis of the gut microbiota.

1. Increase dietary fiber intake

During weight loss, if carbohydrate intake is too low or the diet is too refined, it can lead to insufficient dietary fiber intake, resulting in a decrease in stool volume and an increase in hardness, which affects intestinal peristalsis efficiency. It is recommended to supplement daily with foods rich in soluble dietary fiber such as oats and broccoli, as well as foods rich in insoluble dietary fiber such as brown rice and celery. Dietary fiber can absorb water, expand and soften feces, and stimulate intestinal wall to promote peristalsis. Patients with weak gastrointestinal function need to gradually increase their intake to avoid bloating.

2. Moderate exercise

A sudden decrease in exercise volume can lead to a decrease in abdominal and intestinal smooth muscle contractility, prolonging intestinal transit time. Performing aerobic and core exercises such as brisk walking and abdominal curling for 30 minutes every day can accelerate colon peristalsis through changes in body position and mechanical stimulation. Taking a walk one hour after a meal can utilize the gastrocolic reflex to promote bowel movements, but it is important to avoid high-intensity exercise that can cause gastrointestinal ischemia.

3. Drink plenty of water

During weight loss, intentionally reducing water intake or sweating excessively can lead to insufficient body fluids, causing the colon to excessively absorb fecal water and resulting in dry lumps. It is recommended to drink 1.5-2 liters of warm water every day, and 300 milliliters on an empty stomach in the morning can stimulate the gastrocolic reflex. A small amount of lemon juice can be added to water, but avoid relying on diuretic drinks such as strong tea and coffee to worsen dehydration.

4. Regular bowel habits

Deliberately suppressing bowel movements can weaken rectal sensitivity. It is recommended to use the gastrocolic reflex to establish a bowel rhythm after breakfast every day. When using the toilet, maintain a squatting position or use a footstool to elevate your knees, making the rectal angle straight and easier to defecate. Control bowel movements within 5 minutes each time to avoid prolonged squatting and hemorrhoids.

5. Abdominal massage

Clockwise circular massage around the navel can follow the direction of the colon and promote peristalsis, which is more effective when combined with abdominal breathing. Perform 10 minutes each morning and evening, starting from the lower right abdomen and passing through the upper right abdomen, upper left abdomen, and lower left abdomen. May be used in conjunction with peppermint oil massage, but is contraindicated for patients with intestinal obstruction.

During weight loss, it is recommended to maintain at least one soft stool formation per day. If there is no bowel movement or abdominal pain or bloody stool for more than 3 days, seek medical attention promptly. To avoid dependence caused by long-term use of laxatives, one can follow medical advice to use penetrating laxatives such as lactulose oral solution in the short term. Diet should ensure 20-30 grams of dietary fiber per day and supplement with high-quality protein to maintain intestinal muscle function. It is recommended to record diet and bowel movements to help doctors determine the cause, and if necessary, perform colonoscopy to rule out organic diseases.