Tips to Prevent and Relieve Constipation in Pregnant Women
CONSTIPATION DURING PREGNANCY - Constipation in pregnant women is a common thing. The increase in the hormone progesterone that occurs during pregnancy can be one possible cause.
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| CONSTIPATION DURING PREGNANCY |
The hormone progesterone, which increases during pregnancy, relaxes smooth muscles throughout the body, including those in the digestive tract. As a result, the intestines move more slowly and absorb more water. This is what causes constipation in pregnant women.
In addition, an enlarged uterus and pressure on the intestines, a low-fiber diet, and consumption of blood-boosting drugs also contribute to constipation in pregnant women.
Preventing and Overcoming Constipation in Pregnant Women
Constipation in pregnant women can be prevented and treated by adjusting diet and lifestyle. Here is the explanation:
1. Eat high-fiber foods
Fiber is considered effective in preventing or alleviating constipation in pregnant women because it has two benefits, namely accelerating the work of the digestive system and making stools softer.
Fiber can be obtained from vegetables, nuts, fruits, seeds, and whole grains. Make sure you consume 25–30 grams of fiber per day.
2. Drink enough water
When the intestines move more slowly, this organ of the body absorbs more water, making stools harder. Therefore, the need for body fluids in sufficient quantities is very important to prevent constipation in pregnant women.
Pregnant women are advised to drink 10-12 cups of water per day. Avoid excessive consumption of caffeinated drinks because they can increase the risk of premature labor or miscarriage.
3. Sports
Doing regular physical activity can also help prevent constipation in pregnant women. Light exercise, such as walking or swimming for 20-30 minutes every day 3 times a week, is considered sufficient for pregnant women.
However, it is advisable to consult a doctor regarding physical activities that are safe to do during pregnancy.
4. Anticipate the side effects of iron
Pregnant women need more iron and folic acid intake to maintain pregnancy and prevent anemia. However, blood-boosting supplements in the form of iron can cause constipation and gastrointestinal discomfort.
To overcome this problem, pregnant women can consult a gynecologist to get the best advice and the choice of suitable blood-boosting supplements to avoid constipation.
5. Take probiotics
Probiotics are beneficial bacteria that are found in foods, such as yogurt and drinks containing probiotics. These good bacteria can improve digestion and reduce bad bacteria in the intestines.
Probiotics are considered safe for consumption during pregnancy as long as it is according to doctor's advice. Therefore, probiotics can be an option to help relieve constipation and diarrhea in pregnant women.
If the above methods do not work, it is advisable to consult a gynecologist. Pregnant women are not recommended to take any drugs or supplements without consulting a doctor first.
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