Tips to Overcome Constipation During Pregnancy
You are in the nascent stage of your pregnancy and have observed a change in your bowel movement pattern. Are you thinking, if it is a problem only you are facing or is it a common problem during pregnancy. Fret not! Constipation in women in the prenatal days is common. Among other things, it is caused due to hormonal changes due to pregnancy, prenatal supplements, digestion issues, insufficient consumption of water, tension and stress, etc. The condition can be a vicious cycle, if measures are not taken to prevent the same. Find below simple measures, which will help not only to overcome the condition, but also to avoid the condition altogether.
How to Prevent Constipation through Pregnancy Months
Keep Yourself Well-Hydrated
In order to prevent constipation, it is important that a pregnant woman consumes at least 6 to 8 glasses of water in a day. Starting the day with one or two glasses of water will go a long way in preventing constipation. Along with water, fruit and vegetable juices and soups should also be a part of the diet.
Have Diet Rich in Fiber
Often during pregnancy, women tend to be a little fussy about the food they eat. Therefore, although before conceiving their diet is rich in fiber, it simply vanishes from their diet during pregnancy. Vegetables and fruits, along with cereals, whole-grain foods makes up for a diet rich in fiber. Eating fruits like apples, bananas, figs, sapota will prove beneficial. Including leafy vegetables in the diet is also recommended to keep constipation at bay. As far as possible, every meal should have some form of fiber to ward off constipation.
Light to Moderate Exercise
These days exercise is a part of the daily schedule for most women. However, due to a lot of changes happening during pregnancy or due to ones health condition, workout does not find a place in ones daily agenda. However, light to moderate exercise done after consulting your gynecologist and obstetrician will help in preventing constipation during pregnancy. Often walking and swimming are recommended to pregnant women, as they are said to be the safest for these months.
Right Dose of Prenatal Supplements
Once pregnancy is confirmed, the first change that happens, is inclusion of prenatal supplements in one's diet. If the calcium and iron supplements are causing constipation, then the doctor must be consulted for the right dose of prenatal supplements.
Visit the Wash Room at Regular Intervals
It is not uncommon that one has to make frequent visits to the wash room during pregnancy. It is best to be in-tune with ones body and visit the wash room at regular intervals. If one cringes from visiting the wash room, the chances are high that one will suffer from constipation. At the same time, not visiting the wash room regularly can lead to urinary tract infection.
Chew Food Properly
Since most of us are in a hurry all the time, eating is also treated as a task on the to-do list. Hence, we tend to gulp down big morsels of food. To avoid constipation, one should chew every bite of food well. Chewing food well ensures saliva is well mixed with the food and aids in the process of digestion.
5 to 6 Meals Through the Day
Instead of eating three big meals in a day, it is best to divide the meals into 5 to 6 small meals through the day. Dividing the meals into small meals aids in digestion. Also it helps in packing all the necessary nutrients in the meals. However, one will have to monitor the portion sizes.
Overcoming Constipation with Simple Measures
When one realizes, one is constipated the first step is to drink water and hydrate oneself well. Drinking warm water with lemon juice added to it, will prove to be beneficial. One can also add honey to the mixture. Avoid drinking caffeinated drinks, as they are known to dehydrate the system and cause the condition to worsen.
Fiber Rich Foods
Have fruits like guava, banana, sapota, melons, apples, etc. for relief from constipation. Along with fruits also include vegetables like cucumber, tomatoes, lettuce, spinach, etc. You can choose to have oats along with fruits as well for relief from the said condition.
Figs and Dates
Soak figs in water for a few hours. Have the water and chew the figs well for relief from constipation. Having dates with milk will also help in bowel movement.
In severe case of constipation prune juice, taken in small quantities, often proves to be helpful. It is recommended that one combines prune juice with water, however it is best to consult a doctor before one uses this remedy.
Stay Away from Refined Carbohydrates
Avoid sugar, refined or processed products as they aggravate the condition. Avoid having white bread, cakes, etc. as well. As far as possible it is best to keep away from them.
Written by: healthplus24.com team
Date last updated: June 08, 2015