Tips to avoid constipation during pregnancy        
                     Natural ways to relieve constipation during pregnancy
chandigarhayurvedcentre.com/blog/natural-ways-to-relieve-constipation-during-pregnancy/
By Karanvir Singh
Constipation is a common problem in pregnancy and can begin from the first trimester.  
But you will be comforted to know that you are not the only one suffering from  
constipation. If not taken care of, it can also lead to disease of piles or hemorrhoids.
The progesterone, known as the pregnancy hormone, messes up the digestive system, 
 resulting in constipation. During pregnancy, women often refrain from eating due to  
nausea, it also gives birth to constipation.
Iron tablets given during pregnancy prevent blood loss, but one of its side effects comes 
 in the form of constipation. But do not stop eating iron pills to avoid constipation, you  
can ask your doctor to give pills from another brand.
Causes of constipation in pregnancy are:
The pregnancy hormone progesterone, which slows down the process of food 
 passing through the digestive system.
Changes in your diet due to nausea in early pregnancy.
In the late stages of pregnancy, the increased gestational pressure on your rectum 
 (the last stop of your intestines where the stool collects until it is ready to exit).
Constipation can also occur due to the prevention of anemia in pregnancy and  
iron supplements given for its treatment. If the same happens to you, do not stop 
 the consumption of supplements.
Symptoms
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Fewer stools  
loss of appetite
Flatulence and pain 
 Stool hardening
Rectal wounding 
due to hard stool 
and blood coming 
with stool
How to relieve constipation naturally during 
 pregnancy?
You can make some changes in your diet and lifestyle, which can relieve 
constipation:
Eat high fiber foods every day such as cereals and pulses (rajma, chickpeas, ragi), 
 whole-grain bread such as full-grain chapattis, and fresh fruits and vegetables.
Fruits such as guava, vegetables such as carrots and cauliflower have high  
amounts of fiber. If you have been eating a low fiber diet, then gradually increase 
 the amount of fiber in your diet, so that your body can prepare for this change.
Suddenly eating a high-fiber diet may cause abdominal cramps and bloat. When 
 you eat high fiber food, it is also important that you take a sufficient amount of  
liquid, otherwise, it can increase constipation.
Reduce the intake of refined food such as instant noodles etc. Maida is commonly 
 used in making white bread, puri, kulcha, naan, cake, and biscuits. If these foods  
are part of your daily diet, then it is better to opt for whole grains or flour  
substitutes instead of maida. This is how one can avoid constipation during  
pregnancy
Drink plenty of water, at least eight to 12 glasses a day. You can also increase your 
 fluid intake by taking drinks like fresh fruit juice, coconut water, buttermilk,  
lemonade, and lassi. It is believed that taking lemon juice in lukewarm water in  
the morning helps in excretion.
drink fruit juice, milk, whey, lemon water, and coconut water.
Do Exercise! Walking, swimming, stationary cycling, and yoga can all help in  
relieving constipation. Also, you will feel more healthy and healthy. You must do 
 exercises that are compatible with your fitness level. Do not exhaust yourself 
too  much.
Never take a laxative without a prescription without a doctor’s advice. Some  
natural laxatives such as castor oil and Triphala etc. are used as home remedies, 
 but they are not safe during pregnancy.
Can constipation be severe in pregnancy?
In most women, it is more uncomfortable rather than a major problem. But if  
constipation continues, then tell the doctor about it. This is because sometimes  
constipation can cause the following problems: 2/5
Piles (Piles, Hemorrhoids), which are the enlargement or swelling of the veins around 
 your anus and back passage. They may cause pain, itching, and discomfort. Blood can
also come from these.
Anal fissure (anal fissure), which is the tearing of the skin around the anus. The fissure 
 may occur especially due to hard or large bowel movements. You may feel a lot of pain 
 during bowel movements and blood can also come out of the cracked skin. Even after  
having a bowel movement, you may have burning pain for several hours.
Both hemorrhoids and anal fissures can be treated with creams and ointments. The  
good thing is that the hemorrhoids usually shrink on their own within a few weeks of 
 the birth of the baby and do not cause any problems.
Home remedies to avoid constipation during 
 pregnancy
Lemon: It makes it easy to digest food. Lemon contains citric acid, due to which the 
 digestive system can function well and there is the ease of bowel movement. If you  
consume lemon juice mixed with warm water, you can get relief from constipation  
soon.You mix half a lemon juice in a glass of warm water. also one can add honey to  
taste. consume this mixture twice a day.
Water: Constipation can be a problem even if there is a lack of water in the body.  
Therefore, it is necessary to drink enough water daily. Eating with water digests well 
 and there is no problem in bowel movement.
To avoid dehydration, you must drink 10 glasses of water daily. It is a natural way to 
 reduce constipation during pregnancy
Citrus fruits: Citrus fruits (oranges etc.) are high in vitamin-C. Vitamin-C rich fruits  
are necessary for good health. This makes the immune system work better. Fiber is also  
found in citrus fruits. Therefore, they can eliminate constipation from the root. You can 
 consume one or two oranges or any other citrus fruit daily.
Psyllium: It has also been considered a good source of fiber. It helps in bowel  
movement by absorbing fluids. Psyllium is called Isabgol in the common language and 
 is easily found in the market. You can drink it by mixing it in a glass of water. You can  
drink it twice a day for quick relief.
Linseed seeds: They have been considered a good source of omega-3 fatty acids. For  
this reason, the amount of fluid in the body remains. Besides, the amount of dietary  
fiber is also high, due to which relieving constipation. You can include half a teaspoon of 
 flaxseed seeds in your meal daily. Then whether you take it in oil, in powder form, or in  
any other way.
Massage: Stomach tension and other troubles can be reduced by doing abdominal  
massage. A pregnant woman can feel relaxed with a massage done for about 15 minutes. 
 Keep in mind that the massage should be done with light hands.
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The massage should be clockwise with the help of fingers. Start it from the left side,  
then in the middle, and finally to the right side of the stomach. It would be better to get 
 a massage done by a trainer instead of getting a member of the house.
Reflexology: It is a type of alternative medical practice. It is treated by pressing  
various parts of the body such as finger or thumb etc. without oil or cream. Pressing the 
 affected area provides relief
Acupressure: This is also an alternative medicine system. It is also treated by putting 
 pressure on various parts of the body. It is also possible to treat constipation.
Fiber: The digestive system works better by eating fiber-rich foods. Besides, fiber also 
 has vitamins and antioxidant properties, which are necessary for a healthy pregnancy.  
Beans, dry fruits, grains, nuts, fruits, and vegetables are good sources of fiber.
Good Fat: Consuming good fat in balanced amounts improves bowel movement. You 
 can consume fat-rich fruits like avocado regularly.
Yogurt: It has been considered a good source of probiotics. It helps to digest food. 
 consume a bowl of yogurt every day.
Apple vinegar: It contains pectin and acetic acid, which can improve the digestive  
system. Mix one teaspoon of apple vinegar in a glass of warm water. You can also add 
 honey to taste. This mixture can be drunk in the morning and at night.
Rock salt: It is also called magnesium sulfate. By its use, intravenous stretch can be  
reduced. It also has laxative properties, which can relieve the constipation problem. You 
 add a cup of rock salt in a bathtub filled with water. Now sit in it for a while.
These are natural ways to relieve constipation while pregnant
COLON CLEANSE KIT
Tips to avoid constipation during pregnancy:
Walking
Walking during pregnancy is good. You can walk for half an hour daily. This will relieve 
 constipation and you will feel refreshed.
Pranayama
Doing yoga during constipation can get rid of the constipation problem. Pranayama can 
 be quite helpful during constipation. Below is the way to do pranayama:
Sit on a yoga mat in sukhasana.
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Keep your hands on your knees.
with closes, eyes breathe in slowly and release.  
During this, keep full attention on your breath. 
 You can do this for 10-15 minutes.
Swimming
Swimming in pregnancy is good for the health of both mother and child. Swimming can 
 increase the chances of normal delivery. You should swim under the supervision of an  
instructor. If you do not know swimming, do not do it.
Aerobics
By doing aerobic exercise, the lungs are also strengthened along with the heart. The  
muscles are also fine. Apart from this, one gets rid of the problem like constipation.  
Keep in mind that it should be done under the supervision of a specialist. Do not try to 
 do it by yourself.
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