Everyone has an “issue" during pregnancy - that one symptom or side effect that nags at you for ten months. The most common complaints include nausea, unending fatigue, uncomfortable heartburn, or a soul-crushing sluggish colon. As you may have guessed, I experienced the latter….

During pregnancy, digestion slows down, way down. Not only are your intestines being physically displaced, but the increased hormone progesterone acts as a smooth muscle relaxant making regular contracting motions slower and less effective. Thus making it harder to move stool through the colon. Your body does this in order to properly nourish the baby and avoid bypassing his/her needs - pretty cool… for the baby.

My hope is that the tricks I’ve learned will you help you avoid this particular “issue”. If you are already prone to constipation, it is a good idea to brace yourself.

How To Manage Constipation During Pregnancy (or anytime!):

1) Hydration is key. If you are pregnant and constipated, water is your best friend. Water (some believe warm water, specifically) can help kick start a sluggish bowel. If you choose to add fiber to your diet, water becomes even more necessary since you need to increase fluid intake even more with fiber.

2) Two magical words: Stool Softeners. Stool softeners are NOT the same thing as laxatives. They shouldn’t entice your bowels to contract or give you that crampy feeling you get from laxatives. They simply pull water into your colon to help make the stool softer and more efficient as it moves comfortably through your digestive system . I prefer taking the supplement in capsule or tablet form with 1-2 full glasses of water. I recommend 200-300mg per day of the active ingredient - ducosate sodium, look for it on the back label.. Although it is suggested you take it at bedtime, I personally take it around 6 pm. It takes about twelve hours to kick in and you need to drink a lot of water after. Play with timing and you’ll find what works best for you.

3) Eat prunes and other sources of insoluble fiber. Insoluble fiber particularly helps with constipation. Try to include at least 2-3 sources a day. Some of my favorite sources: blackberries, beans, bran, bulgur, coconut, cashews, fruit with the skin (apples, pears), figs, lentils, prunes, quinoa, spinach, raisins, and raspberries.

4) Say yes to healthy bacteria! Taking a daily supplement and/or food source containing healthy bacteria will help your digestion and your immune system immensely. As for food sources, include fermented and cultured foods. If you choose to add a supplement, Nutrition Now PB8 (pictured), Jarrow Dophilus EPS, Nature’s Bounty Ultra Probiotic 10, or Ultimate Flora Adult are my go-to recommendations.

5) Don’t just sit there - squat! It’s been proven that squatting on the toilet streamlines defecation (makes it easier for stool to move through your digestive system) and reduces hemorrhoid risk. Check the research for yourself, or better yet, give it a try!

6) Drink hot teas. Gentle teas like peppermint and ginger can be enjoyed on a daily basis, but sometimes laxative teas come in handy. Get Regular by Yogi or Smooth Move by Traditional Medicinals use herbal laxatives that aid in contracting your bowels. Do not use for more than 2-3 days at time.

7) Sometimes you just need a salad. Make sure to buy a variety of dark leafy greens and non-starchy vegetables, and chew well to avoid bloat.

8) Iron Be Gone! Most ,if not all, prenatal vitamins have iron. Unfortunately, iron is constipating, especially in the amount provided during pregnancy, which can be up to three times more than the recommended intake! If you are suffering from constipation, make sure to choose Gentle Iron (usually the active ingredient is Iron Glycinate).

9) Magnesium. This mineral aids in drawing extra water into your bowels stimulating peristalsis (bowel contractions). I didn’t find it very helpful, but some people swear by it. I would suggest starting with 250-300mg.

10) Last resort: avoid grains. Even though some grains have a ton of fiber, they can also be very binding. Avoid grains, breads, and cereals for a bit and only include legumes (beans and lentils) for a few days. Most importantly, listen to your body and how you feel.

Good luck!

We all know calcium builds strong bones, but did you know that it isn’t the only major participant when it comes to bone health? A balanced diet and good nutrition are essential for healthy bones. Calcium is a team player that acts best with other nutrients, like vitamin D, vitamin K, magnesium and potassium. And let’s not underestimate the importance of exercise—especially weight-bearing exercises. Weight training and cardio activities such as swimming, squats, taking the stairs, Tai Chi and walking will help to improve bone strength and prevent hip fractures. During Osteoporosis Prevention Month, I want to share some tips for preserving strong bones at any age!

What is Osteoporosis & What Are the Risk Factors?

Osteoporosis is a condition that makes your bones weak and, therefore, more likely to break. It’s known as the silent disease because you may not know you have it until you break a bone. Ouch! Approximately 10 million people over the age of 50 have osteoporosis, and another 34 million have low bone density, known as osteopenia, which puts them at high risk for developing osteoporosis. Anyone can develop osteoporosis, but there are certain factors that put you at higher risk:

Getting older- Over 50 years of age and especially women after menopause
Being a white or an Asian woman. Eighty percent of the people who have osteoporosis are women and women are four times more likely to get it than men
Being small and thin
Genetics- Having a family history of osteoporosis
Taking certain medicines, such as steroids
Excess fat around the belly- New research even suggests that excess liver and muscle fat, independent of BMI, age and exercise, is detrimental to the strength of the bones
Smoking

The Nutrition Lowdown

1.) Eat it to beat it: Choose foods rich in calcium, not just dairy. Even though increased dairy consumption has been consistently associated with lower rates of osteoporosis and better bone health, you can get calcium from many other sources. The recommended calcium intake for adults is 1000-1200 mg per day, dependent on age. Estimate your average intake and fill in the gap with a supplement, if necessary. But remember, too much calcium is counterproductive!

Fish, such as bone-in sardines, anchovies, salmon
Leafy greens, like kale, collard greens, mustard greens, arugula, Bok Choy, broccoli rabe
Low-fat to full-fat dairy products (preferably Organic or local), such as yogurt, milk, cheese, kefir
Foods fortified with calcium, like orange juice, breakfast cereals, non-dairy milk alternatives (almond, rice, soy, coconut), breads or instant oatmeal
Bone broth

2.) Check your vitamin D level. Vitamin D is hugely beneficial for bone health because it helps regulate calcium metabolism. Getting vitamin D from food or supplements is especially important if you are vitamin D deficient (<20ng/ml).

3.) Increase your intake of plant-based foods. As previously mentioned, bone health is a team effort. Include foods rich in the following nutrients:

Vitamin K: Leafy greens such as kale, spinach and endives as well as any “green foods” such as celery, Brussels sprouts, broccoli and avocados are high in vitamin K.
Magnesium: Dark leafy greens along with nuts, seeds, dried fruit, whole grains, beans and legumes are loaded with magnesium.
Potassium: Bananas aren’t the only foods that have potassium! Baked potatoes, avocados, mushrooms, squash, and, you guessed it, leafy greens are full of it!

Bone Health Myth Busters

Myth: Once you turn 50 you have to supplement with calcium.

Fact: A 2012 analysis of NHANES data found that consuming a high intake of calcium beyond the recommended dietary allowance, typically from supplementation, provided no additional benefit. Multiple studies found that calcium supplements don’t reduce fracture rates in older women and may even increase the rate of hip fractures. Calcium supplements have also been associated with higher risk of cardiovascular disease, increased prostate cancer risk and an increase in kidney stones. More is not always better! Getting calcium in smaller amounts can increase proper absorption without overloading the arteries or kidneys.

Myth: Dairy contributes to poor bone health by “acidifying” our bodies. The “acid-alkaline” hypothesis theorizes that dairy increases acid in the blood and, therefore, blood needs to restore balance by stealing alkaline minerals (such as calcium) from the bones, decreasing bone density.

Fact: A diet including dairy does not affect our blood pH. Dairy and other acidic foods may affect our urine pH, which does change depending on what you eat, but that is eliminated when we urinate.

Check your bone health by testing your bone mineral density, especially if you have any of the above-mentioned risk factors. Keep your bones healthy at every age!

Written by Alanna Cabrero, MS, RD, CDN

Edited by Tamara Cabrero & NYHRC Team

Originally posted on NYHRC Tumblr

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