Is constipation after pregnancy common? 7 tips to deal with it

The sensation of bringing a brand new life, your child, into this world can’t be defined in phrases. At the same time as you prioritise your baby’s well being and luxury, postpartum well being issues should not be ignored. It is not uncommon for ladies to face postpartum constipation. These digestive points following being pregnant contain rare bowel actions and issue passing stools, no matter how easily your being pregnant went. Whereas hormonal adjustments contribute to postpartum constipation, there are quite a few different components at play as nicely. Learn on to seek out its causes and learn to cope with it.

What causes constipation after being pregnant?

There are a number of components that may enhance the chance of constipation after being pregnant. Listed below are 5 widespread causes:

1. Hormonal adjustments

Hormonal fluctuations, together with decreased progesterone ranges, are fairly widespread throughout and after being pregnant. It might have an effect on gastrointestinal perform, resulting in digestive points, together with constipation.

2. Haemorrhoids

Many ladies develop haemorrhoids after childbirth, particularly after vaginal supply. Chances are you’ll expertise discomfort, which makes passing stools tougher. Nonetheless, the hyperlink between hemorrhoids and constipation goes each methods, as generally, constipation can even trigger haemorrhoids.

3. Iron dietary supplements

Whereas there isn’t a precise trigger for it, oral iron dietary supplements, generally prescribed throughout and after being pregnant, can contribute to points reminiscent of constipation, belly ache, and bloating.

4. Episiotomy or perineal tears

Ache and discomfort from episiotomy or perineal tears (a reduce via the realm between your vaginal opening and anus to make your vaginal opening bigger for childbirth) could make bowel actions uncomfortable, explains obstetrician and gynaecologist Dr Aarthi Bharat.

5. Anal sphincter injury

Harm to the anal sphincter throughout childbirth could result in issue controlling bowel actions and different digestive points.

Methods to do away with constipation after being pregnant?

1. Keep hydrated

Ample hydration is crucial for sustaining wholesome digestion and stopping constipation. Consuming loads of water all through the day can soften stools, making them simpler to move. Goal to drink not less than eight glasses of water day by day. Preserve a verify in your water consumption and enhance it, particularly in case you are breastfeeding or partaking in bodily exercise.

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2. Leisure

Postpartum stress and rigidity are widespread amongst ladies and stress is expounded to digestive points. To keep away from such results, be sure to enable your self to loosen up and heal after being pregnant. “Discover methods to loosen up and unwind, whether or not it’s via deep respiration workouts, meditation, light yoga, or taking a heat tub,” says Dr Bharat. Managing stress ranges may also help cut back the chance of digestive issues.

3. Eat high-fibre meals

Fibre performs an important position in selling common bowel actions by including bulk to stool and facilitating its passage via the digestive tract. Incorporate fibre-rich meals into your weight loss program, reminiscent of fruits, greens, complete grains, legumes, and nuts. These meals not solely assist stop constipation but additionally present important vitamins for postpartum restoration. Dr Bharat advises avoiding meals which might be exhausting to digest, reminiscent of starchy greens, grains, dairy merchandise, beans, and peas.

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4. Embrace prunes in your weight loss program

Prunes, or dried plums, are famend for his or her pure laxative properties. They comprise sorbitol, a sugar alcohol that helps soften stools and promote bowel actions. In keeping with analysis performed by Harvard Well being Publishing, individuals who drank prune juice for 3–7 weeks skilled fewer exhausting and lumpy stools and had common bowel actions. Incorporate prunes into your weight loss program by consuming them as a snack, including them to oatmeal or yoghurt, or ingesting prune juice.

5. Drink heat liquids

Heat liquids may also help stimulate digestion and relieve constipation by selling muscle rest within the digestive tract. “Having fun with a cup of natural teas reminiscent of chamomile or peppermint, heat water with lemon, or broth might be soothing and encourage bowel actions,” explains Dr Bharat. Keep away from extreme consumption of caffeinated or alcoholic drinks, as they will have a dehydrating impact.

6. Take probiotics

Probiotics are useful micro organism that help intestine well being by sustaining a balanced intestine microbiome. They may also help regulate bowel actions and alleviate constipation by selling the expansion of wholesome micro organism within the intestines. To take care of day by day probiotic consumption, you may incorporate dietary supplements and probiotic-rich meals, reminiscent of yoghurt, kefir, and fermented greens, into your weight loss program. In case you are breastfeeding, seek the advice of together with your healthcare supplier earlier than consuming dietary supplements.

7. Pelvic ground muscle tissue remedy

Weak pelvic ground muscle tissue can contribute to constipation and different pelvic ground issues. Pelvic ground muscle remedy, also called pelvic ground workouts or Kegel workouts, may also help strengthen the muscle tissue that management bowel actions. “Incorporate pelvic ground workouts into your day by day routine to enhance muscle tone and help wholesome bowel perform,” says the knowledgeable.

These easy ideas could make an enormous distinction in serving to you’re feeling higher after giving delivery and supporting your physique’s restoration!