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Constipation is a common issue affecting a significant number of pregnant women, with studies indicating that three out of four expectant mothers experience this challenge.
This condition arises due to an elevated production of the hormone progesterone during pregnancy, which induces relaxation in the body's muscles, including those in the abdominal region. As a result, the muscular relaxation slows down the normal flow of food through the digestive system, leading to constipation
5 steps to treat constipation during pregnancy
1. Eat foods rich in fiber
Consume a diet rich in fiber for improved digestive health and increased intake of essential vitamins and minerals. Opt for foods like leafy vegetables, beans, peas, brown bread, bananas, apples, pumpkin seeds, cassava, peanuts, and cashew nuts, as they are beneficial for regular bowel movements and contribute to overall nutritional well-being.
2. Drink enough water every day
Ensuring proper hydration is crucial, particularly during pregnancy. It is recommended that a pregnant woman consumes a sufficient amount of water, ideally aiming for around eight glasses each day. This routine practice not only helps in maintaining soft and regular bowel movements but also plays a vital role in supporting optimal digestion within the stomach.
3. Eat smaller portions
For pregnant individuals aiming to alleviate constipation, consider adopting a mindful eating strategy. Instead of sticking to the conventional three large meals, opt for six smaller, well-balanced portions throughout the day. This approach not only supports a more manageable and sustainable eating routine but can also be effective in promoting regular bowel movements.
Focus on consuming moderate amounts during each meal, avoiding the temptation to overeat. The practice of smaller, more frequent meals aids in preventing digestion-related discomfort, particularly during pregnancy when constipation may be a concern.
4. Incorporate Gentle Exercise
Engaging in regular physical activity aids the body in efficient food digestion, lowering the likelihood of undigested food lingering in the stomach and contributing to bowel irregularities. Exercise stimulates bowel movements, promoting regularity. For expectant mothers, a recommended routine involves exercising three times a week, dedicating half an hour to each session.
Options such as walking, swimming, or practicing yoga are gentle yet effective choices. It is advisable to consult with your healthcare provider to receive personalized advice on suitable exercises for your specific needs during pregnancy. Regular, moderate exercise can be a beneficial addition to your routine, supporting digestive health and overall well-being.
5. Consider Using Stool Softeners as Needed
When faced with the need to soften stool, consider using oral tablets. However, it's crucial to seek guidance from a healthcare professional before initiating any medication. Prioritize consulting with your doctor for personalized advice. If alternative methods have been attempted without success, oral tablets may be recommended to address the issue effectively.