Postnatal constipation
5 tips to avoid postnatal constipation
Constipation is the last thing you want to have to worry about during the postnatal period, but for many, it is a sad reality.
Haemorrhoids, pain at the episiotomy site, medication including anaesthetic, hormonal changes and iron supplementation may increase the risk of postpartum constipation, as can damage to the anal sphincter or pelvic floor muscles during childbirth. Not to mention having a newborn baby who wants 100% of your attention 100% of the time - goodbye solo loo breaks!
Thankfully there is lots that you can do both pre and postnatally to help get those bowels moving.
Here are our 5 top postnatal constipation stopper tips:
Hydrate, hydrate, hydrate. We cannot stress the importance of staying well hydrated for healthy bowel movements, especially when you are breastfeeding and your fluid needs are even higher, an additional 3-4 glasses per day. We coach mums to drink a big glass of water every time they feed, and to plant bottles of water around the house to help make sure you don’t get caught out. Aim for 8 - 10 glasses per day.
2.
Eat regular meals
A tutor at university once used the phrase “one in, one out” when discussing bowel regularity with our expert Chloe! It makes sense that if you are not regularly eating, how can you regularly expect to poo? It’s easy to forget to eat in the excitement of your new arrival, and all those hormones are rushing around so you might stop feeling hungry. But try to stick to 3 balanced meals per day that each includes protein, a portion of healthy fats, complex carbohydrates and fresh fruits and vegetables for fibre and snacks in between.
3. Assume a squat position - believe it or not, the way most of us sit on a toilet isn’t actually that conducive to having a bowel movement! Ideally, we would have our knees well above the hips in a squat position. Now I am not suggesting that you jump on the toilet seat to pop a squat straight after giving birth. But you can use something to prop your feet on such as a stool, box or some very large books.
4. BREATHE - our digestive system forms part of our parasympathetic nervous system, which is often referred to as ‘rest - digest - restore’. This means for digestion to work well, we need to be eating and digesting when relaxed and happy. One easy way to move your body into parasympathetic tone is through breathing exercises. Take 5 long breaths before meals to help prepare the body for digestion, and do the same on the toilet. You can work towards a 4 count inhale and 8 count exhale. Start by assessing your natural breath - counting the inhale and exhale. Next start to lengthen the exhale to whatever feels comfortable for you.
5.
Add in high fibre foods
Foods such as prunes, stewed apples, chia seeds and flaxseed. Enjoy a nice breakfast of overnight soaked oats with a spoonful of chia/flaxseed and a side of prunes or stewed apples. Soaking the oats overnight helps with digestion, chia, and flaxseeds are a source of insoluble fibre which helps to add bulk to the stool and act as a natural laxative.
If you have always suffered from constipation, e.g. not going at least once per day or regularly having to strain, you might benefit from personalised support either from your healthcare provider or nutritional therapist.
