Constipation — Dealing with it
Constipation is quite common in pregnancy and just after the birth, writes Kepha Nyanumba – Nutritionist, AAR Healthcare.
As a pregnant woman’s body prepares for the birth of the baby, weight gain, food cravings, and hormonal changes can make pregnancy difficult. Constipation during pregnancy is probably the last thing you want to worry about. It happens differently to different people. Some mums strain during a bowel movement. Others just feel bloated. In the world of medicine, constipation is defined as less than three bowel movements per week.
What causes constipation in pregnancy?
As the body adjusts to the growth of the baby, it begins to produce higher levels of the hormone Progesterone. As a side effect of the increase in progesterone, the body slows the digestion of food, causing the intestinal muscles to relax. This affects bowel movements resulting to constipation.
Medication and vitamin supplements prescribed to expectant mothers to boost their immunity can also cause constipation during pregnancy. Iron, calcium and other pre-natal vitamins can cause constipation. And when taken together, there are increased chances of developing constipation.
As pregnancy progresses, pregnant women become less physically active and more prone to eating fatty food. Both of the mentioned have been linked to constipation – especially during pregnancy.
What are the nutrition recommendations for constipation management during pregnancy?
Take more fibre rich food as they promote peristalysis (bowel movement) thereby preventing constipation. Increase your fibre intake gradually. Start by adding 5 grams of fibre every two to three days until you reach a goal of 25-30 grams fibre daily. Increasing your fibre intake quicker than this can cause discomfort such as increased gas or bloating.
Examples of foods rich in fibre include: fruits, green leafy vegetables, whole meal bread, breakfast, cereals and prunes.
Can pregnancy-related constipation affect metabolism?
Metabolism refers to the breakdown of food and absorption of nutrients. Constipation causes “slow metabolism”. This can lead to nutrient deficiencies during pregnancy. The food eaten is the source of energy for the body. This food, as part of the process of the metabolism, gets digested, and then absorbed in the intestines, and finally goes through the process of elimination. If any of these processes are affected, the metabolism suffers.
Why is constipation common in pregnant women with hypothyroidism?
Pregnant women with hypothyroidism suffer from constipation because the thyroid gland controls all of the body’s movements as it controls the body’s energy. To move anything you must have energy. Pregnant women suffering from hypothyroidism have little energy and this causes them to have less movement in their intestines. When there is insufficient intestinal movement, elimination slackens too — thus constipation.
How can exercise prevent constipation?
According to experts, exercise does more than tone your heart and other muscles. Exercise is essential for regular bowel movements. In fact, one of the key causes of constipation is inactivity.
Aerobic exercise accelerates your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move content out quickly.
Simply getting up and moving can help fight constipation. A regular walking regimen – even 10 to 15 minutes several times a day – can help the body and digestive system function optimally.
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