I have to confess, I have not really suffered from constipation during either of my pregnancies, in fact, frequently I seem to suffer from the opposite, especially when I indulge in lots of leafy greens. Still, the BIG C is definitely a common complaint and it seems you have to try out a few options but rest assured something is going to work.

I took a look around and the usual advice seems to be focused around, yes you guessed it, leafy greens, drinking lots of water (6-8 glasses a day but I personally think you should drink more), prune juice, exercise and a couple of tablespoons of unprocessed wheat bran or any other fiber including flax and psyllium stirred into your cereal. Everyone seems to also point fingers at any unsuspecting iron pills you might be taking that can harden stools (maybe look at an iron pill with less iron) and of course the marvellous increase in the hormone progestrone which slows movement in your digestive system. Later on, it may also be your baby applying pressure on your rectum. Either way, you have to figure it out!!! Right?

So taking things to the next level, I would definitely stay far way from over the counter laxatives including the herbal types senna and buckthorn which can harm the nerves and lining of the colon and are banned during pregnancy. Here are some recommendations for other treatments (some of these recommendations were provided by HealthAtoZ.

- Daily use of 500mg of vitamin C (take it in the morning) and 400mg of magnesium (take it before you go to bed) can prevent constipation. If symptoms do occur, each dosage can be increased by 100 mg a day, up to a maximum of 5,000 mg vitamin C and 1,000 mg magnesium. Use of preventive doses should be resumed after relief occurs, and vitamin C should be decreased to the pre-diarrhea dosage if the patient develops diarrhea.

Some more things to understand about the way magnesium works with your calcium supplements.
Usually calcium is taken with magnesium since on its own, calcium can cause constipation. If you are taking high quantities of calcium (between 1000-1500mg daily), it is necessary to take between 500-1000mg of magnesium at the same time you take the calcium and it is generally more effective if you space it out (no more than 500mg of calcium each time) across the day. Some experts believe a high fiber diet can interfere with calcium absorption, and therefore you might want to try taking a single dose before bedtime first to see if the you can get the ball rolling.

Some food sources for calcium include: dairy foods, salmon, sardines, seafood and dark leafy greens (you can’t ignore them any more ladies - eat them like a medicine), broccoli, almonds and figs. Some food sources for magnesium include dairy products, fish, meat and seafood, apples, avocados, bananas, brown rice and nuts.

- Castor oil, applied topically to the abdomen and covered by a heat source (a heating pad or hot water bottle), can help relieve constipation when used nightly for 20-30 minutes. Sounds kind of relaxing too….

- Aromatherapy - Six drops of rosemary (Rosmarinus officinalis) and six drops of thyme (Thymus spp.) diluted by 1 oz of almond oil, olive oil, or another carrier oil can relieve constipation when used to massage the abdomen. Also sounds rather soothing….

Sitting on the toilet for 10 minutes at the same time every day, preferably after a meal, can induce regular bowel movements. This may not become effective for a few months, and it is important to defecate whenever necessary. I am including this recommendation as a general best practice (yes our bodies are machines and we can time them to work like clocks), but let’s face it, if you are reading this article, you might be looking for something more immediate.

Fiber supplements containing psyllium (Plantago psyllium) usually become effective within about 48 hours and can be used every day without causing dependency. Powdered flaxseed (Linium usitatissimum) works the same way. Insoluble fiber, like wheat or oat bran, is as effective as psyllium but may give the patient gas at first.

Most Americans consume between 11-18 grams of fiber a day. Consumption of 30 grams of fiber and between six and eight glasses of water each day can generally prevent constipation. Thirty-five grams of fiber a day (an amount equal to five servings of fruits and vegetables, and a large bowl of high-fiber cereal) can relieve constipation.

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January 11th, 2007 | Permalink