Constipation during pregnancy is caused mainly by:
Hormones slowing down digestion
The growing uterus pressing on the intestines
Dehydration
Certain medications
Iron supplements such as ferrous sulfate
Lack of exercise
Internal tension
Lax abdominal muscle tone
A diet made up of mostly refined highly processed carbohydrates (white flours and sugars), refined or partially hydrogenated vegetable oils, and not enough natural fiber
Establishing regular bathroom habits and responding to the urge to have a bowel movement, instead of ignoring or delaying, will help train your body for proper elimination.
Set aside uninterrupted and unrushed bathroom time. Elimination normally follows the morning meal by ½ hour. Plan accordingly so you do not have to rush. Ensure an ample supply of reading material by the toilet to enhance relaxation.
Support your feet on a low stool while sitting on the toilet and avoid straining, which can lead to hemorrhoids. Squat with your feet on the toilet seat or the squatting stool.
Consider engaging in a program of regular exercise, like brisk walking, dancing or swimming, for at least 30 minutes 5 days per week. Try to do specific exercises to tone your abdominal muscles a few times each week.
Good options are prenatal yoga, Pilates, Julie Tupler’s Maternal Fitness Program, or any abdominal toning class or gym equipment modified for pregnancy.
Diet Is A Significant Factor In Constipation
Consider making some dietary adjustments to ease your constipation. Try to eliminate from your diet refined grain products made with white wheat, spelt, or rye flour (like white bread, noodles, cookies, cakes, pretzels, and cold cereal), white rice, canned or overcooked fruits and vegetables without edible skins, deep fried foods, and foods made with partially hydrogenated or refined vegetable oils.
Eat more fiber rich foods such as organic sprouted whole multi-grain bread, cereal, muffins and pasta, fresh raw, lightly steamed or sauteed vegetables, fresh or dried fruits (with edible skins when possible), nuts, seeds and beans.
People who shift to a vegetarian or semi-vegetarian diet are often amazed by the great improvement in their bowel habits.
During an episode of constipation, mix 2 tablespoons of 100% unprocessed ground flax seed and 2-3 tablespoons wheat or oat bran into hot cereal, applesauce or yogurt. Daily, snack on prunes, raisins and figs, and add a large portion of fresh leafy greens to your lunch and dinner. Enjoy your greens lightly steamed, sautéed, or raw in a tossed salad.
Drink at least 64 oz of filtered, spring or well water each day between meals, at least 20-30 minutes before or 2 hours after eating. Juice fresh vegetables, including a variety of leafy greens, especially spinach.
Hot tea or other warmed liquids on an empty stomach or between meals does wonders. Try:
Warmed prune juice
½-1 lemon squeezed in water sweetened with a dash of honey or a tablespoon of blackstrap molasses
Hot soup broth
1 cup green or black tea
1 cup caffeinated coffee (use only occasionally)
1 cup Smooth Move tea if you are not pregnant - it’s delicious and very effective
A natural laxative home remedy can be made by soaking or stewing 4-6 dried pitted prunes in 1 cup boiling apple or pear juice.
Add 1 Tbsp of the ground flax seed, wheat or oat bran and let sit for 15 minutes.
Ingest the mixed combination 1-2 times per day, when you get up in the morning and early evening.
Breathwork for Constipation During Pregnancy
Try taking brief breaks at least 3 times per day to practice relaxation techniques such as meditation, , breathwork, visualization, and yoga nidra/progressive muscle relaxation. These are all great ways to relax the body and mind. There are many books, audio CDs and hypnobirthing MP3s for pregnancy to help you learn these important life skills. And now there are wonderful phone apps like Breathe and Calm. Make it a regular part of your daily routine to practice them, even just for 15-20 minutes. This will help disengage your consciousness from thought, increase inner calm and lessen inner tension.
The following breathwork techniques are totally safe, health enhancing and easy to do, without unwanted side effects. Practice them regularly so they become habitual, and you can easily use them when really stressed or in labor.
Upon rising, before going to sleep, while waiting or in transit, and any time you feel anxious or triggered, practice the following simple yet calming breathing exercises. Try them all and use what feels right in each situation. This is a great way to make your breaths deeper, slower and more regular, so as to calm the nervous system.
Simply increase your awareness of your breathing without changing it. Watch it for a few minutes. Stay mindful and fully aware of whatever is happening in the present moment. Notice all the details as you inhale, pause and exhale. Get curious about, and lean into your internal sensations without the story.
Practice slow, deep three-part breathing, while consciously relaxing any tense muscles on each exhale. Keep it nice and smooth, with an equal count or ratio of inhale to exhale. Sit up straight or lay down comfortably, breathe first deep into your belly, then expand your ribs outward and front to back, then breathe up through your chest and collar bones. Exhale in the same direction. For example, inhale for a count of 3 or 4 then exhale for a count of 3 or 4. If your mind wanders or a thought comes into your head, let it pass and simply bring all your attention back to your breath. Do this 10 minutes twice a day.
Another wonderful technique to master is box breathing.
Exhale slowly making an audible sigh
Take a slow deep breath in through your nose for a count of 3
Hold for a count of 6
Exhale slowly through your mouth for a count of 6
Pause for a count of 3
Repeat for a total of 8 cycles
Play with forcefully exhaling, using your abdominal and intercostal muscles in your chest to squeeze as much air out as possible. Next, let your body inhale deeply but automatically, without trying to influence it. Repeat the cycle for at least several minutes or as long as you like.
Notice how you feel during and after each exercise. Be patient with yourself as you are learning a new skill. Repeat the ones that feel best, as often in the day as you can.
Schedule a breathwork session for guidance, or if you want to go deeper and experience wonderful transformation in your life and well-being.
Support Digestion With Herbs and Supplements
Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for constipation or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.
Natural supplements that have harmless laxative effects include vitamin C with bioflavonoids 1000 mg (safe in this amount until 36 weeks of pregnancy, then reduce to 500 mg per day) and Magnesium glycinate or citrate, 400-500 mg. Floradix makes a tasty liquid magnesium, 1 capful 1-2 times per day as needed. Peter Gilham’s powdered Natural Calm is another tasty form of magnesium that you add to hot water. Benefits of the liquid or powder is you can adjust the dose a little lower if your stools are too loose and frequent, or higher if you do not feel the laxative effect.
If you are anemic and an iron supplementation is needed, use herbal sources such as red raspberry and nettle infusions, Floradix iron or yellow dock root. Avoid ferrous sulfate found in most pharmacies, as it not only is not well absorbed or tolerated, it is very constipating.
Here’s a recipe for an effective herbal remedy for anemia and constipation:
Add a generous pinch each of dandelion and yellow dock root to a quart of boiling water.
Soak for at least 4 hours.
Strain in a glass mason jar.
Add 1-2 Tbsp of blackstrap molasses.
Add juice of lemon or lime, fresh mint leaves, cinnamon or honey to taste.
And drink several times throughout the day. You can add juice of lemon or lime, fresh mint leaves, cinnamon or honey to taste.
Drink several times throughout the day, or boil it down to make more of a syrup, chill in fridge and take 1- 2 spoonfuls daily as needed.
If you are not pregnant, try an Indian herbal capsule of 3 fruits called Triphala.
If necessary, try over-the-counter bulk laxatives such as Citrucel, Metamucil, or powdered psyllium seed husks. If your bowel movements are very hard and straining, and none of the above is working for you, try a stool softener like docusate sodium (Colace), 100 mg 1-3 times per day - but ideally stay off these pharmaceuticals that are full of dyes and chemicals.
Avoid reliance on enemas, laxatives and colonics, as they can lead to dependency, vitamin deficiencies, and abdominal cramping among other problems, and may stimulate labor prematurely. If you are desperate and not pregnant, you can try a natural laxative like rhubarb root, commonly found in the health food store.
Avoid smoking and other stimulant drugs, as well as addictive regular caffeinated coffee drinking.
Other alternatives that are especially helpful if none of the above suggestions work include biofeedback, acupuncture and homeopathy. Homeopathic remedies are safe and amazingly effective in treating constipation during pregnancy. You can consult with a classical homeopath, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro.
If none of the above remedies prove to be helpful, if you have not had a bowel movement in over 4 days, you have severe or unusual pain, your constipation is alternating with diarrhea, you have rectal bleeding, or your stools are the color of old blood, call your provider or schedule a consultation with me. If you are feeling overwhelmed, or do not even know what questions to ask, I can help you!
For more holistic guidance on having having the pregnancy, birth and postpartum of your dreams, check out my number one international best selling book Natural Birth Secrets and my online course.
This is an online version of how I have helped thousands in my local practice. Both resources are unique, but each provide an in depth, one-of-a-kind holistic approach created by me, a seasoned nurse midwife of over two decades, who has seen everything!
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