CONSTIPATION & PREGNANCY… WHY EXERCISE MATTERS
During pregnancy the hormone progesterone slows down the movement of food through your intestines which can cause constipation. As your pregnancy progresses and your baby gets bigger, the increased pressure on your pelvic floor contributes to the problem, and if severe enough, can cause hemorrhoids. Lack of exercise adds to your entire system slowing down causing your gut health to become even more sluggish.
Exercise! By staying active everyday you can help prevent constipation, bloating and swelling. This includes walking, swimming, strength training, prenatal yoga, and prenatal pilates. Practicing squats will help strengthen your lower body while helping to keep things moving along in your gut.
Eat a diet high in fiber! This includes fresh fruit and vegetables, multigrain bread and cereals, brown rice and beans.
Drink at least 1.5 liters of water everyday. In addition, you can drink Boost It Up!, a high fiber protein drink made for women to increase energy and digestion.
Too much iron in your diet or prenatal vitamin can cause constipation. Speak with your doctor or health care provider if you are constipated.
Give yourself time to go to the bathroom after a meal or whenever you have the urge. Do not hold it in. Focus on relaxing your pelvic floor muscles.
Still no movement after doing all of these preventive tips… try Move it Along!™, by Healthy mama brand. Move it Along!™contains the #1 OB/GYN recommended active ingredient for constipation during pregnancy. The stimulant- and dye-free stool softener gently relieves constipation within 12-72 hours.