Bowel Movement X Pregnancy & Kids – 10 Tips of diet, lifestyle and natural remedies suitable for them

Part 3

Constipated? In this post I’ll be talking about how to improve bowel movement in pregnant women and kids using diet and natural remedies suitable for them. But if you’ve missed my previous posts– Part 1 “Constipated? 10 tips to improve your bowel movement and feel great!” or part 2″10 Natural Remedies to Help Improve your bowel movement and feel great!” and would like to read more just click on the links above.

Pregnancy X Constipation:

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2 in 5 women experience constipation during pregnancy, especially in the early stages. That is due to a higher production of progesterone (female hormone) during pregnancy, which acts as a muscle relaxant. Then making harder the action of contraction of the colon muscles and consequently harder for the stool to move along and have the elimination.

Recommendations:

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1. Drink water daily – it softens and eases the stool to pass. But only effective if you are dehydrated.

  • Up 27 weeks: 1.5-2L daily
  • In the last trimester: 2L-2.3L

 

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2. Increase the amount fiber through your diet: wholegrains, linseed/flaxseed, apricots, berries, broccoli, plums, pears, kiwi, sweet potato, artichoke, raw green leafy vegetables, brown rice, asparagus, raisins, etc. – Fiber adds bulk, then helping to increase the frequency of the bowel movement. (make sure you wash your vegetables and fruits very well before eating)

 

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3. Avoid dairy and gluten (if you have food sensitivity to those)

 

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4. Avoid: fast food, processed food, soft drinks, white flour, alcohol and foods high in sugar

 

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5. Go to the toilet whenever you feel the urge. Do not hold it as it can make things worse.

 

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6. Olive oil, avocado, nuts, Coconut Oil, sesame seeds – They are high in EFA (essential fatty acids) which help to lubricate the colon and ease constipation.

 

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7. Exercise regularly (walk for at least 15 minutes on a daily basis can make a massive impact, especially if you don’t exercise at all)

 

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8. Meditation, yoga, relaxation technique – are very helpful if stress, anxiety or depression are the triggers of the problem.

 

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9. Bifidobacterium Lactis BB-12  – it’s a well researched probiotic that shows to help to lubricate the gut walls, breakdown the blockage in the colon and empower the smooth muscles which stimulates the bowel movement.

 

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10. Omega 3 (for pregnancy) -it’s essential to many body functions including digestion and it is essential for the baby. It helps to lubricate the colon and ease constipation but also improves symptoms of Crohn’s disease and ulcerative colitis. (If taking medication please consult your doctor before using it)

 

Kids X Constipation:

shutterstock_77537236The most common cause of constipation in kids is the functional constipation. Functional constipation is a constipation without an intrinsic cause, normally caused by the child deliberately delaying or avoiding the bowel movement. This delay causes more constipation and increases the pain in the next bowel movement. That’s usually due to a painful bowel movement in the past. Other causes are:

  • Diet high in processed food and sweets
  • Diet low in fibre
  • Low water intake
  • Changes in the routine (e.g. Holidays)
  • Lack of exercise
  • Illness (e.g. stomach bug)
  • Medication (e.g. Iron supplements)

 

Recommendations:

 

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1. Drink water daily – it softens and eases the stool to pass.

  • 1 to 3 years old: 3 cups
  • 4 to 8 years old: 4 cups
  • 9 to 13 years old: girls 5.5 cups and boys 6.5 cups
  • 14 to 18 years old: girls 6.5 cups and boys 9 cups

 

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2. Increase the amount fibre in your diet: wholegrains, linseed/flaxseed, beans, apricots, berries, broccoli, plums, pears, kiwi, sweet potato, artichoke, raw green leafy vegetables, brown rice, asparagus, raisins, etc. – Fibre adds bulk, then helping to increase the frequency of the bowel movement.

 

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3. Avoid dairy and gluten (if the child has food sensitivity to those)

 

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4. Avoid: fast food, processed food, soft drinks, white flour, alcohol and foods high in sugar.

 

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5. Exercise regularly

 

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6. Belly massage (clock wise)

 

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7. Bifidobacterium Lactis BB-12 (from 1 year old) – it’s a well researched probiotic that shows to help to lubricate the gut walls, breakdown the blockage in the colon and empower the smooth muscles which stimulates the bowel movement.

 

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8.
 Omega 3 (for Kids) -it’s essential to many body functions including digestion. It helps to lubricate the colon and ease constipation.

 

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9. Prune Juice – it’s a natural laxative. Start with low amounts and build up as needed up to 2 glasses a day, one in the morning and one in the afternoon.

 

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10. Training toilet habits: incentive the child to go to the toilet everyday at the same time even if they don’t feel the urge to go and let the child relax. Also, ask them to go to the toilet whenever they feel the urge.

 

Read More:

Part 1 – Constipated? 10 tips to improve your bowel movement and feel great!

Part 2 – 10 Natural Remedies to Help Improve your bowel movement and feel great!

 

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I hope you enjoyed reading this post and it was useful. For more information or to book a consultation send me an email to info@marlicinutrition.com

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