constipation in pregnancy and postpartum
Not the sexiest of topics, but a real issue for many women in pregnancy and in the weeks following birth. Constipation can make you feel sick, tired and bloated. But why is it an issue around birth?
Hormones, mostly.
Progesterone relaxes smooth muscle during pregnancy. This allows the blood vessels to cope with the extra blood volume during pregnancy without your blood pressure going too high.
But the circulating progesterone also relaxes your bowel, making it hard to move things along.
During a vaginal birth – natural or not – the baby moves through the birth canal which squeezes the rectum together. It takes the body a couple of days for the sides of the rectum to come apart again, and the bowel’s peristaltic motion to begin again.
And after a caesarean section, the bowel freezes for a time. Usually less than 24 hours but sometimes a few days. This – coupled with the opiod pain killers usually given following a caesarean – results in constipation. And if you were already constipated, it can be very uncomfortable. After a caesarean, some women get very painful trapped wind as well, as part of the constipation. Peppermint, chamomile or fennel tea can help with this discomfort.
What can you do to ease constipation before or after the birth?
Start the day with a glass of warm water. You can put some lemon juice in, or some honey for taste. But yes – warm water. It’s a bit UGH at first until you get used to it, but it’s a great way to get your digestion ready to work.
Start the day with movement. I teach kundalini yoga and “spinal flex” is a great movement to do after your water. Just for one minute. It gently massages your bowel to help it move. We do spinal flex in every yoga class warmup, so that the pregnant yogis are used to doing it and can do it at home daily.
Walk. If yoga isn’t your thing, go for a walk first thing. Even if it’s just around the block and home for breakfast. A walk after your warm water will help waken up your digestion.
Make sure you are drinking adequate fluid throughout the day.
Eat high fibre food. You may already know the foods that work well for you, but here are some suggestions:
Prunes or apricots
Fresh veg and fruit
Oats – like porridge
Flaxseed or linseed – sprinkled onto cereal or in yogurt
Bran
Chew your food. A lot.
Try to have a bowel movement at the same time every day, and don’t rush it. Elevate your feet – get a foot stool or anything at that height and put your feet up on it.
The best herbal remedies I know are:
Slippery Elm powder. Mixed in with a little water and then downed quickly, followed by a big glass of water immediately.
Fennel or chamomile tea – both soothe the digestive system, and that might be enough.
Glycerine suppositories. Sometimes you just have to resort to trying to get things moving from the other end, rather than the top! These are safe during pregnancy, and getting things unplugged from the bottom end can often get the whole bowel moving again.
Remember it is important that your digestive system is working well during pregnancy and in the postpartum period. If you are concerned or in pain, speak to your midwife or doctor.
