How to prevent constipation during pregnancy

Women secrete a large amount of progesterone during pregnancy, which can relax the smooth muscles of the uterus and weaken the peristalsis of the large intestine, so they are prone to constipation. We all know that constipation is very hard, so how should pregnant women prevent constipation during pregnancy?

How to prevent constipation during pregnancy

1. Develop good bowel habits

Pregnant mothers are advised to try to defecate in the morning or within 2 hours of meals. Drink a glass of warm water on an empty stomach every day after waking up and develop a good habit of defecating every morning. When you want to go to the toilet, you must go, don't put up with it. Pay attention to posture when defecating, and pregnant mothers are advised to use a semi-squatting position for defecation. Squat on the toilet with your feet on the stool so that your knees are higher than your hips, lean forward at an angle roughly 35° to your thighs. Breathe deeply and then exhale to relax the pelvic floor muscles, don't be nervous, and focus.

2. Develop good eating habits

Eat more fruits rich in crude fiber, green leafy root vegetables and cereals. Such as apples, spinach, kelp, sweet potatoes, etc. Choose high-fiber foods as staple foods, such as whole grain cereals or whole wheat bread. If you are not used to eating high-fiber foods, you can slowly add them to your daily diet. Drink more water, distribute 6~8 glasses of water (1500~2000ml) evenly every day, do not wait for thirst before drinking. Since everyone's digestive system is different, pregnant mothers can try different kinds of foods to find the one that is most helpful for them.

3. Pay attention to exercise and sleep

Pregnant mothers can do appropriate exercises to help with bowel movements, such as: walking, swimming, riding stationary bicycles, yoga for pregnant women, tai chi, eight dan jin, etc. At the same time, pregnant women also need to sleep well, good sleep can help pregnant mothers maintain a good mood, help bowel movements.

A large part of the reason for constipation during pregnancy is dietary problems, it is recommended that the diet during pregnancy should be reasonably matched, and the diet should be balanced, in addition to eating meat, eggs, milk, etc., pregnant mothers should increase fiber intake during pregnancy, and eat more green foods such as vegetables. So what is good to eat for constipation during pregnancy?

What is good to eat for constipation during pregnancy?

1. Bananas

Bananas are rich in dietary fiber and sugar, and one to two a day can have a good laxative function. However, if you like to eat hard, not very ripe bananas, it may not have the effect of cleaning up the feces, raw bananas may be counterproductive.

2. Cabbage

Then we want to introduce cabbage, we all know that cabbage is a high-fiber vegetable in vegetables, which can stimulate the intestines, and it also contains a lot of vitamins, which can play a role in beauty

3. Apple

Apples have a higher fiber content than regular fruits, and some of the pectin contained in apples helps soften stools, which is very helpful for bowel movements. However, for those with more serious intestinal problems, the effect will not be obvious by eating apples to cleanse the intestines.

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