Many pregnant women often ask doctors what to do when they experience constipation in the later stages of pregnancy. In fact, pregnancy constipation is mainly related to a diet that is too refined and a lack of physical activity. In order to supplement nutrition, pregnant women consume a large amount of high-protein and high-fat foods, neglecting the intake of vegetable fiber. Additionally, many women reduce their physical activity significantly during pregnancy, spending most of their time sitting or lying down, which weakens the digestive system and exacerbates bloating and constipation. Constipation during pregnancy can last throughout the entire pregnancy. Some women start experiencing constipation in the early stages of pregnancy, with bowel movements occurring only every 3-4 days. In the later stages of pregnancy, constipation becomes even more severe, as the expanding uterus compresses the intestines, causing a lack of bowel movements for 1-2 weeks. Therefore, pregnant women can alleviate constipation by adjusting their diet and lifestyle habits.
Below are 8 "tips" to get rid of constipation during pregnancy.
1. Establish a regular bowel movement schedule
Set a suitable time for bowel movements. Even if there is no urge to defecate, go to the toilet and squat for a while. By doing this regularly, a habit of regular bowel movements will be formed.
2. Drink plenty of water
After waking up, drink a glass of cold water or honey water on an empty stomach before having breakfast to stimulate the gastrointestinal reflex. Drink plenty of water on a daily basis, consuming more than 2000 milliliters of water. When experiencing constipation, drinking plenty of water can soften the stool and increase the pressure in the colon, promoting bowel movements.
3. Adjust your diet
Consume more vegetables that are high in fiber, such as cabbage, radish, celery, spinach, pumpkin, shepherd's purse, green beans, onions, and rapeseed, as they can effectively alleviate constipation. There are also some foods that contain a high amount of dietary fiber, such as bananas, sweet potatoes, mushrooms, kelp, konjac, and yams.
4. Drink more yogurt
Yogurt contains lactic acid bacteria, which are beneficial bacteria in the colon. Supplementing with lactic acid bacteria can improve the characteristics of the stool and promote bowel movements.
5. Avoid stimulating foods
Consume less garlic, chili, and other stimulating foods, as well as reduce the consumption of tea, coffee, and carbonated drinks to minimize the tension and stimulation on the colon.
6. Engage in appropriate exercise
Avoid prolonged sitting or standing to promote blood circulation and assist in gastrointestinal motility. Take a walk 1-2 times a day for about half an hour each time. If possible, under the guidance of a professional, engage in prenatal yoga, abdominal massage exercises, and so on. It is important to note that pregnant women who are advised by doctors to rest or have other discomfort symptoms should follow their doctor's advice.
7. Eliminate mental stress
When under stress or feeling tense, gastrointestinal motility slows down. Therefore, pregnant women should learn to relieve stress. They can listen to music, read light-hearted and humorous books, which can help relieve stress and tension, and prevent constipation.
8. Do not misuse medication
If constipation is severe, it is recommended to use anal softening medication for a short period of time under the guidance of a doctor. It is important not to self-medicate without professional advice.
