Constipated While Pregnant What Can I Do ?? Constipation in pregnant women is something that often happens. As many as 50 percent of all pregnant women usually experience constipation. Increased progesterone hormones that occur in pregnant women can be the cause.
when you have difficult bowel movements during the period of pregnancy will usually affect the performance of the body and its organs.
The hormone progesterone serves to relax the smooth muscles throughout the body, as well as in the digestive tract. Thus, the bowel will move more slowly so that the body can extract more nutrients for you and the baby. Automatic digestion process becomes slower. This is what causes constipation.
Constipated while pregnant what can i do
Eat high fiber foods
Fiber is considered potent in preventing or reducing constipation because it has two benefits. First is to speed up the digestive system and second is to make the feces become softer. Sources of fiber can be obtained from vegetables, nuts, fruits, and grains. Make sure you eat 25 grams of fiber per day because this is the right dose for women.
Drink enough water
When the body is less fluid, the body will take fluid from the colon. As a result, the feces become harder. Therefore, the need for adequate amounts of body fluids is important to prevent constipation, including constipation in pregnant women. It is recommended for you who are pregnant to drink 12-13 glasses of water per day. In addition to water, you can also choose low-fat milk or tea and decaffeinated coffee in addition to fluid intake.
In addition to fiber consumption and meet the needs of body fluids, regular physical activity can also help prevent constipation in pregnant women. Mild exercise, such as walking or swimming for 20-30 minutes per day three times a week is considered adequate for pregnant women. Most importantly, do a comfortable activity and avoid strenuous exercise that poses a risk of harming the fetus.
Another cause of constipation in pregnant women is too much iron. This iron usually you get from vitamins and pregnancy supplements. The nature of iron is to make the feces become harder. Therefore, limit the consumption of iron. Even so, it is advisable to consult a doctor first to get advice in order to prevent iron deficiency
Here are some tips to prevent and reduce constipation when you are pregnant:
1 – Eat high fiber foods: Consumption of whole grain cereals and bread, red rice, beans, and fresh fruits and vegetables every day can help reduce constipation.
Pregnant women should try to consume 25 to 30 grams of dietary fiber daily to stay orderly and healthy. Good choices include good fruits for pregnant women, vegetables and legumes.
2 – Drink plenty of water: Try to drink 10 glasses of water every day. Drinking a glass of fruit juice every day can also help reduce it.
3 – Exercise regularly: Walking, swimming, riding a stationary bike, and yoga all can reduce constipation and make you feel healthier and fit.