Constipation: How to Beat the Traffic Jam

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Feeling hungry all the time? Check.

Finding your jaws moving up and down every now and then? Check.

Been feeling constipated and spending hours in the toilet waiting for something to happen? BIG check!

With such an increased appetite during pregnancy, it is always surprising to experience such a major bumper-to-bumber traffic jam at the end of one’s digestion system. After all, with so much going down your throat, something should be coming out the other end, right?!

Before you complain any further, let’s find out what you have to thank for this major blockage. Firstly, the progesterone hormone. Pregnancy releases plenty of these. It relaxes the muscles of the large bowel, making them sluggish, which then makes food to move at the pace of snails in your digestive tract. As such, there is more time for nutrients to be absorbed into your bloodstream, allowing more of them to reach your needy baby. Secondly, the iron supplements you’re currently taking could be another reason you’re having a colon congestion. If you feel that it getting worse as your pregnancy progresses, it is thanks to your growing uterus. It puts pressure on your bowel and cramps its normal activity, hence slowing down your bowel movement.

Try the following tricks to help you keep things moving:

Fibre for health
Fibre adds the bulk your stool needs to enable it to move through the digestion tract. It also softens the waste product and speeds up its passage through the body, while still promoting a slow, steady absorption of nutrients from food. Basically, it is an all-in-one solution to your constipation problems. Get plenty of fibre by taking more fruits, vegetables and whole grains. Eat your vegetables raw or lightly cooked.

Water ‘em down
Drink plenty of water. Fibre is only effective in preventing constipation if it is taken with enough fluid, about eight glasses per day. Most fluids are effective in softening stool and setting things in motion.

Move your butt
Fit about 20 to 30 minutes daily of swimming, walking or other pregnancy-safe exercise into your routine. That should encourage an active bowel movement.

Build up the good bacteria
Probiotics, the good bacteria, naturally live in your intestinal tract, aiding in digesting food and purging waste products. Enjoy probiotics in yogurt and yogurt drinks that contain active cultures to crowd out bad bacteria in your colon and speed up the digestive process.

Don’t hold in!
Avoid putting off going to the bathroom when you feel the urge. This weakens the muscles that control your bowel movement and eventually leads to constipation.

Review your supplements
Talk to your doctor about your constipation problem and check for possible alternatives or adjustments in dosages of your prenatal supplements. She may also recommend magnesium supplements that could help you fight constipation.

Straining during a bowel movement or passing a hard stool can cause haemorrhoids, which happens when the veins in the rectal area become swollen.. This is rather painful even for people with a high tolerance of pain, so be sure to take your constipation seriously!