Constipation in the third trimester of pregnancy is harmful to pregnant mothers, how to prevent and improve it

Nine out of ten pregnant women suffer from constipation, which sounds a bit exaggerated, but it does reflect the common phenomenon of constipation in pregnant mothers.

Especially in the third trimester, insomnia and poor sleep have affected the mood, and if you are constipated, it can be said to be more bitter!

Long-term and frequent constipation during pregnancy not only brings inconvenience to the pregnant mother's life, but also affects the health and safety of the pregnant mother.

Constipation can easily bring discomfort to the body, causing abdominal distension and pain; Frequent straining to defecate may also induce uterine contractions, which is also detrimental to the fetus; Also, if constipation is very severe, it may affectparturition； Constipation can also cause or worsen hemorrhoids.

1. Why are pregnant women prone to constipation?

1. Hormonal changes

pregnantLater, the body secretes a large amount of progesterone, causing intestinal muscle tone to weaken and intestinal peristalsis to slow down. The food you eat in this way stays in the gastrointestinal tract for a longer period of time, and the water is absorbed, making it difficult to have a bowel movement.

2. Dietary changes

Some pregnant mothers eat a lot of high-nutrient and high-protein foods during pregnancy, and too little water and dietary fiber are also easy to cause constipation.

3. Uterine compression

As the uterus grows, it puts more and more pressure on the gastrointestinal tract, especially the rectum.

4. Lack of exercise

Most pregnant mothers avoid exercise during pregnancy, and the amount of activity is also significantly reduced, resulting in slowed intestinal peristalsis and easy constipation.

In addition to the above reasons, long-term bad bowel habits before pregnancy, frequent stool tolerance is also easy to constipation. In addition, excessive stress in pregnant mothers can aggravate constipation.

2. What should I do if a pregnant woman is already constipated?

1. Dietary regulation

Pregnant mothers who have already developed constipation should not panic, if the situation is not too serious, they can adjust their diet and combine it with exercise to improve.

Have regular meals a day, eat more crude fiber and intestinal foods, grains, legumes, vegetables and fruits, etc. For example, oatmeal, honey, rape, cabbage, celery, bean sprouts, pumpkin, cucumber, yam, peanuts, walnuts, bananas, strawberries, kiwifruit, apples, etc. are all good.

Also, it's important to drink water. During pregnancy, you should drink plenty of water, drink a warm cup in the morning, and drink a small amount of water several times during the day to sleep (of course, drink less at night before going to bed).

2. Regular bowel movements

The reason why some pregnant mothers are constipated is because they did not have good bowel habits before pregnancy, and they should be adjusted during pregnancy. Even if you don't feel like going to the toilet, go to the toilet and squat. Don't put up with it!

3. Keep your mood up

Frequent insomnia and insomnia are also easy to aggravate constipation, so pregnant mothers should ensure enough rest and sleep to keep their mental state good and optimistic.

4. Keep exercising

It is easy to get constipated when sitting or lying down after eating, so take a walk after eating. You can also do some simple yoga for pregnant women.

3. How to exercise to relieve constipation?

Constipation during pregnancy can be painful, and if diet doesn't completely improve the situation, it can be useful to do some simple yoga movements.

Triangular side stretch

Step1: Stand, inhale, open your feet for a long distance, spread your arms to the sides, and point your right toe to the right (put a yoga block next to your right foot, turn your left toe slightly inward, keeping your hips facing forward).

Step2: After entering the third trimester, you can do it without yoga blocks, but put your elbows directly on your thighs, which can reduce the difficulty and avoid excessive squeezing of the abdomen.

Standing cat stretches

Step1: Stand with your feet slightly wider than your hips and your hands gently on your knees. Inhale and stretch your spine.

Step2: Inhale and stretch your spine.

Step3: Inhale, stretch the spine, raise your head and hips, repeat more than 7 times.

Lateral torsion

Step1: Lie flat on the mat, bend your legs, open your feet hip-width apart, and touch the ground with the soles of your feet. Inhale, stretching your arms flat over your shoulders in a straight line with your palms facing down.

Step2: Exhale, turn your legs to the right side, turn your head to the left, try to keep your shoulders close to the ground, and twist your abdomen slightly.

Pregnant mothers who have been troubled by constipation should usually try to improve their diet and living habits, and pregnant mothers who have not been troubled by this should learn how to prevent it, prevent it skillfully, and easily get through the pregnancy period.