On the other end...
My last post covers what you may be putting into your body, but there's also the topic of what comes out. Or doesn't.
Yep, I mean constipation, one of the most annoying side effects of pregnancy that hits you like a brick. A brick that won't move. Right in your colon.
Hit back with a full frontal (middle?) assault of tons of water and fiber. If you're having trouble drinking enough water, try adding fruit (citrus slices, strawberries), cucumber slices, or mint for a hint of flavor. Your goal should be around half your body weight in ounces of water per day (if you weigh 130 pounds, aim for 65 ounces of water and see how you feel).
Drinking a large glass of water first thing in the morning can help ward off nausea and headaches, and it help get things moving in your GI tract as well. If you're up to it, physical activity also stimulates digestion, so a walk or other exercise is not only good for you, but good for your gut.
"Fiber" doesn't sound sexy, so think in terms of:
- eating whole grains instead of refined ones
- incorporating nuts and seeds
- snacking on fresh and dried fruit
- and adding dark leafy greens to your diet (try a smoothie, or sauteed with eggs)
It's not as hard as it sounds. Try brown rice or whole wheat pasta instead of white. Eat some trail mix. Have fruit available at all time. Opt for a side salad instead of fries when you eat out.
Have you ever eaten too many blueberries or prunes in one sitting? No such thing when you're baking a baby. And those micronutrients in leafy greens include the folate you need to help in the earliest days of your pregnancy.
What about supplements?
Normally I'm a whole food, plant-based kind of girl, but sometimes you need a little oomph. I pretty much ate cereal and yogurt my first trimester. Nothing with flavor sounded good and I was too tired to cook.
Some groups suggest eating tons of organ meats and a zillion fermented things. No thanks, guys. I barely have an appetite anyway, and my own organ meats are having a hard time. But if you need a little energy boost and are worried, these can help.
(This is not medical advice and should not be construed as such. This is what I have personally taken, however, and have recommended them to clients and friends. Amazon links are affiliate links, so if you purchase the items I suggested I get a few cents from it.)
- Floradix. This liquid iron supplement is non-constipating. It tastes like juice stirred with a rusty nail, but I felt less fatigued after only 2-3 days of taking it.
- Your prenatals. A vitamin supplement doesn't cancel out a bad diet, but it can help smooth over rough patches. Also, your body is drawing on your nutrient stores to build your placenta and baby, so you need to replenish them for yourself!
- Magnesium. There is a range of opinion on rates of magnesium deficiency, but taking a little too much isn't dangerous, it just can give you diarrhea. If that happens, back off! Magnesium is the active ingredient in milk of magnesia, a laxative. As a side bonus, magnesium can help those restless legs and cramps at night, too. Several friends swear by this calcium-magnesium combo (just don't take it with your iron supplement since calcium can inhibit absorption).
- Vitamin D3. 95% of American adults are deficient in vitamin D. Most of us aren't out in the sun long enough with enough skin exposed to get enough naturally, and while foods are fortified with it, we're still not getting enough. Vitamin D helps with the absorption of other nutrients as well as sleep. (It's also important when you're breastfeeding.) I recommend at least 5000iu. You'd have to take about 40 bottles at once to overdose, and it doesn't store in your system, so you can't take too much without trying.
Is it nap time yet? I thought so.