Constipation during pregnancy
Constipation is a problem that can affect a woman’s life quality, well-being and daily activities during pregnancy. Prolonged constipation often results in loss of ability to work, headache, muscle pain and general nervousness. Most women become more conservative and passive during pregnancy, give up training and sleep more. Lack of exercise and insufficient fluid intake cause a slowdown in metabolism and sleep disturbances.
Constipation is a bowel disorder in which the frequency of bowel movements is less than three times a week, the consistency of the bowel mass is dense, hard or bean-shaped, and it is difficult or painful to expel it. In case of constipation, the function of the intestinal muscles is sluggish and it slows down the passage of faeces through the intestines. If bowel mobility is inhibited, the bowel movement may also be inhibited. As the faeces move slowly in the colon, more fluid is absorbed through the colon wall and the faeces become harder, sometimes bean-shaped due to intestinal spasms. Constipation is a problem that can affect a woman’s quality of life, well-being and daily activities during pregnancy.
Constipation can cause pain and bloating in the abdomen, as well as sharp abdominal pain. It may also increase appetite and lead to dyspeptic ailments – fullness, flatulence, belching and bad taste in the mouth. Prolonged constipation often results in loss of ability to work, headache and muscle pain, general nervousness and sleep disturbances.
Mechanisms of constipation during pregnancy
Every other pregnant woman suffers from more or less constipation during pregnancy. Constipation during pregnancy is caused by hormonal changes and increased intestinal compression by the uterus. During pregnancy, a woman’s levels of progesterone increase, which relaxes the muscles of the intestinal wall and slows down intestinal motility. The release of the hormone motilin, which stimulates gastrointestinal motility, is also inhibited by progesterone.
Constipation may also be due to the effects of medications used during pregnancy, especially iron supplements. Constipation can also be caused by irregular diet and lifestyle changes during pregnancy. Most women become more conservative and passive during pregnancy, give up training and sleep more. However, lack of exercise and insufficient fluid intake cause a slowdown in metabolism.
Dietary recommendations for constipation during pregnancy
It is best to start revealing constipation by adjusting your food choices. To prevent constipation, eat regularly and healthily, at regular intervals and slowly. However, changing your diet does not provide immediate relief. Developing regular digestive activity requires time, patience and consistency.
Enough fibers
The food must contain enough fiber – vegetables, fruits and whole grain products. It is the fibers that activate the digestive process. For some women, it is better to increase the proportion of fruits and vegetables in the menu, for others to add cereals.
Eat more vegetables
Beets, green salads, cucumbers, peas, beans, cabbage, carrots, pumpkins, pears, plums, kiwis, gooseberries, peaches, rhubarb, prunes, dates and figs are good against constipation. Soft-skinned fruits should be eaten with the peel for getting maximum effect from them, but only after careful washing.
A good treatment for constipation is a flaxseed infusion. Take 1 tablespoon of flaxseeds and let them stand in 0.5 glasses of warm water for at least a couple of hours. Then the mix them with kefir or unflavoured yoghurt or added to porridge.
Season salads with cold pressed oil.
Avoid pastries and cakes
Leave refined products like white flour breads, pastas, semolina, white rice and refined sugar which cause constipation, out of your menu. Instead, consume wholgrain bread, porridge and muesli. Add flax seeds to porridge. Use brown sugar or honey instead of refined sugar.
Try coffee
Some suggest to limit caffeinated beverages such as black coffee and strong black tea which cause constipation. For some, the bitter taste of morning coffee evokes the need to go to toilet. but be aware, do not consume it too much. One cup in the morning is ok.
Eat garlic
Garlic helps to reveal gastrointestinal problems. It warms and strengthens stomach and spleen. Garlic improves weak and slow digestion and removes food stagnation.
Drink enough water
Make sure you drink enough fluids. You should drink 1.5-2.5 liters of water a day. Depending on your weight, the fluid intake should be 30-35 ml per kg body weight per day. Drinking liquids is especially important when increasing the fiber content of a menu.
When developing a defecation reflex, it is important to drink a glass of warm water on an empty stomach in the morning after waking up. It stimulates intestinal function, improves the blood supply to the digestive organs and enhances the work of the digestive glands. Lemon water or apple vinegar is also considered an effective drink for constipation.
Some juices have a very good effect on digestion, but in the case of juice, I should monitor its sugar content. Excess sugar can in turn lead to indigestion, flatulence and weight gain. Preferably, raw juice should be drunk. Useful raw juices in case of constipation are carrot and beet juice or a mixture thereof. Also suitable are plum juice and homemade blackcurrant or redcurrant juice.
Move and exercise more
Physical activity also plays an important role in activating intestinal motility. Constipation is promoted by a sedentary lifestyle. During pregnancy, you should walk as much as possible. Try to use less car or public transport. Participate in gymnastics groups for pregnant women. Walking, swimming, water gymnastics and other moderate exercise help to stimulate metabolism and intestinal function.
Make sure the toilet is always nearby
When developing the faecal reflex, it is important to avoid situations where it is not possible to use the toilet if necessary. Ignoring the need to defecate can cause or exacerbate a disorder of bowel motility.
The most important bullet – take your time
It is important to have enough private time in the toilet. Take phone or magazine with you, relax and try not to hurry.
Possible constipation during pregnancy complications
A common complication of constipation is the formation of hemorrhoids or anal veins. The pressure associated with constipation during defecation causes an increase in pressure in the veins in the anal area, which causes blood to move slowly in the blood vessels and stretch the blood vessel wall, ie a venous lump. Hemorrhoids can be accompanied by bleeding during defecation. Bleeding can also cause rectal fissures.
Chronic constipation can affect the development of various biliary and gastrointestinal disorders during pregnancy. This can cause changes in the colon and small intestine.
In case of constipation, the process of fermentation and decomposition in the intestines of pregnant women increases, resulting in the formation of more pathogenic bacteria. As a result, some of these pathogens can enter the female bloodstream.
Constipation causes an increased burden on the liver, which may reduce the body’s overall immunity and may not be able to fight pathogen-induced diseases.