When you are pregnant, there is a high chance that you will suffer from difficult bowel movements, also known as constipation. The hormone ‘progesterone’ ensures that your intestines work a little more slowly, so that all nutrients can be properly absorbed by the body. As a result, you often have fewer bowel movements in a day than you are used to. Because the stool stays in your intestines longer, it also removes more moisture and your stool becomes harder and drier. Constipation can cause abdominal pain, bloating, flatulence and hemorrhoids.
You can do a number of things to improve your bowel movements:
- Make sure you eat enough fiber
- Drink at least 2 liters of fluid per day
- Exercise for 30-60 minutes every day
Below are some practical tips:
Choose 2 portions of fresh fruit and 3 portions of vegetables daily Fruit and vegetables contain essential vitamins, minerals and a lot of fiber. They satiate well and for a long time, provide a high energy level, a healthy immune system and intestines.
You can use vegetables at the following times:
- As a snack vegetable (raw)
- Cucumber slices on top of a rice cake with topping
- As vegetable soup
- As a meal salad (raw or grilled)
- stir-fried vegetables
- Vegetables through an omelette
- Pureed vegetables (sauce)
- Stuffed vegetables (cucumber, zucchini, bell pepper)
- Vegetables with the evening meal
You can apply fruit at the following times:
- For breakfast, fruit salad (berry mix, pure fruit only)
- Fresh or dried fruit as a snack
- Mixed with a raw vegetable salad (e.g. watermelon+cucumber or leaf lettuce+peach/nectarine)
- A smoothie (1 serving of fruit + leafy vegetables + carrot juice or beetroot juice)
- For dessert (e.g. pineapple on the barbecue)
Always opt for whole grains This variant contains 5x more vitamins and minerals and contains a lot of fiber compared to white variants. > Wholemeal bread > Whole wheat crackers > Whole wheat pasta (or made from peas) > Whole wheat noodles > Brown rice > Whole wheat couscous and bulgur
Pick a handful of nuts every day Nuts are very healthy, they contain unsaturated fats, a little bit of protein and fiber. How to use nuts in your diet:
> As a snack > Through your breakfast cottage cheese or oatmeal > Through a salad > Through a wok dish (think cashew nuts) > Through your pasta dish
Drink at least 2 liters of fluid per day Water is important for the transport of nutrients in the body, but also for the removal of waste, which goes through your blood to the intestines. In addition, moisture helps regulate your body temperature. Drinking too little can make your bowel movements more difficult and can also make nausea worse. Preferably choose water or (herbal) tea (without sugar). This corresponds to 4 bottles of water, you can enrich this with a slice of lemon or ginger or other fruit/herbs such as mint. If you are unable to drink enough, replenish your fluids with products that are rich in water such as watermelon, cucumber, tomato or an ice cream cone.
Exercise for at least half an hour every day Exercise helps your digestion and supports intestinal peristalsis (intestinal movement), in addition, exercise is good for your circulation and for stabilizing your blood glucose levels after eating.
How can you apply more movement:
> Park the car a little further away, so you can walk a bit
> Take the stairs instead of the elevator, while you still can
> Take a walk every day during the break, possibly with a podcast, an audio book or music in your ears
> Take the bike more often
> Take a romantic walk with your partner every day after dinner
> Walk the dog more often
> Take some classes of pregnancy yoga or swimming or boot camp
> Follow at home in the living room some pregnancy training on YouTube
You can choose to divide your exercise over the day into pieces of 15 minutes or just exercise for an hour. What’s important, listen to your body and rest when needed
To ensure that you actually apply the above tips, it is important to prepare for this by making your shopping list, planning a day or week for your nutrition, making a plan for when you want to exercise and possibly an app. that can help you remember to drink a glass of water.
Do you notice that it doesn’t work out so well on your own and would you like personal advice and do you need a helping hand? Please feel free to contact us via firstname.lastname@example.org or schedule a free introductory meeting via https://priscillatasche.nl/gratis-lifestyle-clarity-call/