How to tackle constipation during pregnancy?
Around 50% pregnant women suffer from constipation. The chief causes are: • Decreased physical activity • Constant fretting • Low-fiber diet • Hormonal-induced intestinal muscle slackening that blocks the movement of both food and excreta • An expanding uterus that increases pressure on the intestines • Iron supplements Prevention and Treatment: • High Fiber Diet: Include more fiber in your diet, so the daily intake reaches almost 25-30 g. Prefer natural sources like fruits, veggies, whole grains, beans, legumes, bran, etc. Remember, fiber requires more fluids in the system to work properly. Water, herbal teas, foods with high water content, fresh fruit juices, etc. are all healthy choices. • Physical Activity: Physical stagnancy prevents regular bowel movements. Maintain an exercise schedule that best meets your needs without being too tiresome. Choose moderate and relaxing options like walking, yoga, swimming, etc. • Medications: OTC fiber supplements may stimulate a discharge though pregnant women must strictly follow the physician’s advice before taking any sort of medicine. Purgatives may cause dehydration and uterine shrinking and mineral oils diminish the nutrient absorption rate. In case iron supplements have brought about your constipation, get rid of them with natural iron sources like eggs, meat, spinach, kale, green peas, broccoli, sweet potatoes, tomatoes, raisins, prunes, legumes, nuts, etc. Iron should be consumed in smaller amounts spaced over the whole day instead of being gorged all at once to check constipation. • Home Remedies: Dandelion root is a constipation reliever while dandelion greens are mild laxatives. Sip dandelion tea to soothe your digestive woes. Coconut oil is rich in healthy fats that improve metabolism and energize the intestines to trigger an evacuation. Likewise, isabgol carries mucilage that holds onto fluids and moistens the stool. This remedy needs to be supplemented with increased water intake and it is advisable not to try any herbal treatment without consulting a doctor.
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