How to treat weight loss and constipation

Weight loss and constipation can usually be treated by adjusting diet structure, moderate exercise, supplementing dietary fiber, using intestinal probiotics, and following medical advice when necessary. Weight loss constipation may be related to factors such as insufficient dietary fiber intake, imbalanced gut microbiota, sudden decrease in exercise, insufficient water intake, medication side effects, etc. It usually manifests as symptoms such as difficulty in defecation, reduced frequency of defecation, and bloating.

1. Adjust dietary structure

Ensure a daily intake of at least 500 grams of non starchy vegetables, such as broccoli, spinach, and other dark colored vegetables. For breakfast, 50g sugar free oatmeal with 250ml sugar free soybean milk can be eaten. For lunch and dinner, 100g konjac products can be added to replace some staple foods. For snacks, choose 30g plain almonds or 20g dried figs instead of high calorie Dim sum. Eat salmon or sardine rich in unsaturated fatty acids three times a week, 100g each time.

2. Moderate exercise

It is recommended to engage in 30 minutes of aerobic exercise such as brisk walking or swimming every day, combined with 15 minute core muscle training three times a week. Perform a 10 minute clockwise abdominal massage on an empty stomach in the morning, and a 5-minute anal sphincter exercise before bedtime at night. Avoid sitting for more than 1 hour and get up and move for 3-5 minutes every 40 minutes. Menstrual period can be changed to 20 minutes of gentle yoga per day.

3. Supplement dietary fiber

The total daily dietary fiber should reach 25-30 grams, of which water-soluble dietary fiber accounts for about 2/3. You can choose to take 10 grams of inulin containing oligofructose twice a day, or take 5 grams of Plantago asiatica shell powder before each meal. Pay attention to increasing the water intake to 2000-2500 milliliters per day, and fiber supplements should be taken together with 200 milliliters of warm water.

4. The use of gut probiotics

can choose a composite probiotic containing Bifidobacterium BB-12 and lactobacillus rhamnosus HN001, with a daily dose of 3-10 billion CFU. It is recommended to choose preparations containing prebiotics and take them 2 hours apart from antibiotics. Choose products containing over 500 million live bacteria per 100 grams of refrigerated yogurt, and consume 200-300 grams per day. Microbial community regulation needs to be effective for at least 4 weeks.

5. Follow medical advice

After evaluation, short-term use of osmotic laxatives such as lactulose oral solution or polyethylene glycol 4000 powder can be used. Stimulating laxatives such as senna are only for emergency use. Traditional Chinese patent medicines and simple preparations can choose Maren Runchang Pill or Qirong Runchang Oral Liquid. Severe abdominal distension can be promoted by short-term use of mosapride citrate tablets to stimulate gastrointestinal motility. All medications must be used under the guidance of a physician.

Establish a regular bowel movement habit, drink 300ml of warm water after waking up in the morning, and set aside a fixed time for toileting. Record daily bowel movements, including characteristics, frequency, and other indicators. Avoid using glycerin more than once a week. If there is no improvement after adjusting lifestyle for 2 weeks, or if symptoms such as rectal bleeding and continuous weight loss occur, it is necessary to seek medical attention from a gastroenterologist in a timely manner. Long term weight loss patients are recommended to undergo nutritional status assessments every 3 months.