Having just delivered your baby, it is only natural for your body to take time to recuperate. Meanwhile, you may experience constipation and bloating. Your bowel movements may become irregular, and you may even experience difficulty in emptying your bowel. Like a clogged-up sink, you may have difficulty in getting anything in or out. It can leave you feeling sick, bloated, and irritable. So much for thinking that your days of pushing are over.
Constipation is common, and there are reasons you may be experiencing them. Delivering your little one has put your body through a lot. All the muscles in your intestine stretch and weaken, causing you to choke up. Also, pregnancy hormones like progesterone can be blamed too. Painkillers and certain other medications are constipating, and if you are on them, that may be why. If yours was a C-section delivery, then your abdomen, which was cut open, will require more time to heal. Therefore, you may have trouble getting back to your regular schedule compared to someone who has had a vaginal delivery. Even mommies who have had a vaginal delivery aren’t immune to constipation. Since your perineum is tender, it could make the process more painful. Apart from these, constipation can also be triggered by psychological reasons. The fear of your stitches from C-section popping can make you wary of pushing too hard.
However, there is no need to hit rock bottom yet! Some of these challenges can be overcome with simple changes to your routine and diet.
Ways to Conquer Constipation
Gulp! Gulp! Keep Going!
Water is the best way to get your system running again. Now that you are breastfeeding your little one, more water gets used up by your body, leaving your colon dry. This causes the stool to become hard. Drink 10-12 glasses of water every day instead of the recommended 8 glasses. If it’s warm, it’s better. You can even have some fresh fruit juices or coconut water. Even herbal teas can help reduce constipation.
A Big Hi-five to Fiber
Increasing your fibre intake is an easy way to get relief from constipation. Dietary fibre is nothing but a type of non-digestible carbohydrate found in plants. Although your body can't digest these, they help keep your gut healthy and make your stool softer. Hence, high fibre foods act as a natural laxative and help clean your system. You can add oats, flax seeds, barley, green leafy vegetables, bananas, pears, apples, and dried prunes to your diet.
Go Squatty Potty
Did you know that pooping in a squatting position is better for those who suffer from constipation? Sitting may seem more comfortable and civilized, but the squatting position causes less strain and makes it easier to empty the bowel. Try keeping your legs slightly elevated with the help of a leg rest while sitting on the commode.
Energize With Exercise
A sedentary lifestyle can also lead to constipation. When you exercise, there is increased blood and oxygen flow to your organs, including the gut. Even something as simple as a walk or a stroll can help improve your gut health and get things moving inside. If you can manage to take some time out for yourself, try some simple stretching exercises or yoga.
Massage Those Muscles
A simple abdominal massage can help stimulate bowel movement. Trace the path of your colon with your fingers or knuckles and apply gentle pressure on your belly. Ask your doctor to show you the proper technique of doing this massage.
If these techniques don’t ease your tummy troubles, then it’s a good idea to consult your doctor about OTC laxatives. We hope you can flush out all your problems easily!
Author Bio: Prapti Chauhan is a professor of Genetics in Bangalore. She has contributed to several online research papers. However, she passionately develops contents on pregnancy, childbirth, childcare and stem cell banking and umbilical cord lining and more.
