Morning sickness, fatigue and mood swings play a major part during pregnancy. Apart from these common health problems, few pregnant women face some other issues and constipation is one of them. It is one of the earlier signs of pregnancy and if not treated well on time, it could lead to some serious health issues.

Causes of Constipation during Pregnancy

• Hormonal changes are a foremost reason causing constipation in a pregnant woman. Secretion of “Progesterone” hormone will be high during pregnancy. The typical digestion process changes due to the rise in this hormone which elicits the relaxation of muscles. Relaxed intestinal muscles lower the level of digestion.
• As the baby grows, there is also pressure on the womb which could also be a reason. Constipation can also occur due to the reduced food intake during the first trimester.
• Another most important cause of constipation is due to the rise in body iron content as your dietary patterns change during pregnancy.

Also Read: Importance of folic acid during pregnancy

Preventive Measures

Bringing in some changes to the daily routine and lifestyle could prevent constipation turning into a major problem during pregnancy. And what better way to treat this condition than to avoid it?
Below are the few ways that could help in avoiding constipation during pregnancy:

• • Caffeinated drinks can cause dehydration which eventually may lead to constipation. So it is essential to stay away from coffee, tea and carbonated drinks.
  • Regular body movement by simple exercises like walking regulates the digestion process and helps to avoid constipation.
  • Consuming green vegetables and required an amount of protein in the daily diet is very important. These will supplement the body with required fiber content which will regulate the bowel movement.
  • Avoid junk food that could not be easily digested. They add burden to the body’s normal digestion process and hence results in constipation.

• Drinking water helps to control the body temperature and hence helps in digestion. Keep yourself hydrated by drinking plenty of water.
• Please do not hold off the urge to use the toilet as it could cause difficult and painful bowel movement.
• Avoid refined flour products like white bread, pasta and cakes. Substitute them with whole grain flour bread, bran muffins and millet pasta.
• Avoid consuming large portions of food. Please always think about quality over quantity. Food intake at small and regular intervals will lower the stress on the digestive system and hence prevent constipation.

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Home Remedies to treat Constipation during Pregnancy

There are many fixes to treat this problem and when being pregnant, it is totally worth it to try the home remedies in the first place before following any medications.

#1. Fiber Intake

A diet high in fiber-rich foods can hugely help in the well-being of the digestive system. Include foods like fresh fruits, leafy vegetables, lentils and beans in the daily food intake. Nutrition content in these foods aid in the working of intestinal muscles and brings back the normal digestion process.

Also Read: 13 Pregnancy myths and facts

#2. Staying Hydrated

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It is very important to consume sufficient amount of water while expecting. A well-hydrated body is a key to a good internal system. A pregnant woman should consume at least 8 glasses of water per day. Drinking warm lemon water as soon as you wake up from sleep increases the bowel motion. In addition, also a glass of warm milk before bed can help with the constipation problems.

#3. Natural laxatives

Dry Fruits like prunes, apricots, dates, raisins and figs have laxatives in them naturally. Hence consuming dry fruits regularly can assist in dealing with constipation. Soak three to five dry apricots (same with the other dry fruits mentioned) in warm water and once it is soaked, mash and eat the fruit pieces along with the warm water. Keep doing this once a day until the condition is relieved.

#4. Kiwi Fruit

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Kiwifruit is high in water and fiber content and consuming it daily during the period of pregnancy will be very helpful in eliminating the symptoms of constipation. Kiwi fruits can also be made into squash and stored for the later use. Dilute it with water while consuming the squash.

#5. Exercise

A steady rate of body movement due to exercise aids in digestion and fuels the bowel movement. Exercises do not have to be very hard and rigorous. A simple pregnancy workout, yoga or a walk around the bush will provide a body movement suitable for expected ladies.

#6. Massage

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A simple gentle massage around the abdominal area will help in resolving the constipation problems. Massaging with essential oils (Rosewood -Eucalyptus – Sandalwood – Lemongrass- Lavender are safe during second and third trimester) could be beneficial and it calms the mind and body and relaxes the system.

Also read: 8 Things to Consider while Choosing the Right Gynecologist for You

#7. Yogurt

Including yogurt as the regular part of diet brings in a huge difference. Yogurt being the rich source of probiotics, will help with bowel movements and reduce the strain in releasing them.

#8. Epsom salt

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Magnesium Sulfate, commonly known as Epsom salt is used in baths for relaxing the muscles. Add a cup of Epsom salt to the warm water filled bathtub and have a soak in it for 10 to 15 minutes. This action will relax the whole body and provide with the constipation relief.

#9. Virgin Coconut oil

Organic coconut oil could be used as a laxative to ease the stools flow. Applying coconut oil in the bottom area will act as a natural lubricant. Coconut oil could also be taken orally daily before each meal which will increase the metabolism of the body.

#10. Citrus fruits

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Citrus fruits like Lemon and Oranges are rich sources of Vitamin C. It acts as a cleansing agent and cleans out the intestines. The citrus content in these fruits supports the easy flow of bowels. Lemons could be taken in the form of juice and oranges could be eaten directly as slices without peeling the white part for increased benefits.

#11. Seeds

Pumpkin seeds and Flax seeds contain high fibre content in them. Consuming them regularly will not only help in dismissing the constipation problems but also refresh the intestines. Adding them as salad toppings or as part of the breakfast will do wonders for the body.

Constipation leads to

If the difficult situation continues it might lead to:

• Abdominal pains
• No hunger
• Pain while passing stools

Adding to the various other pregnancy factors, the above could be a huge pain to deal with so neglecting the constipation condition when it is less intense is not recommended.

You might also like: 21 Home Remedies to get rid of pregnancy stretch marks

The Bottom Line:

There is a study conducted which proves that one in four women suffer from constipation symptoms during early stages of pregnancy and it is normal. By following the above-mentioned home remedies, one can relieve the constipation problems without any side-effects. If the problem continues to persist it is always advisable to get medical help.

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