DI­GES­TION SORTED

Keep your di­ges­tive sys­tem run­ning smooth

Mother & Baby - - CONTENTS -

SQUEEZE

Your grow­ing baby puts a lot of pres­sure on your pelvic floor, the group of mus­cles that sup­port your blad­der and bowel. And keep­ing these mus­cles strong makes it eas­ier to go to the loo, even if you’re con­sti­pated. Stand or sit in a com­fort­able po­si­tion, then lift the mus­cles in your vagina and back pas­sage up, and hold for one minute. Re­lease these mus­cles in a slow, steady move­ment and re­peat five times.

EAT OATS

The preg­nancy hor­mone pro­ges­terone smooths the mus­cles of your in­tes­tine, slow­ing di­ges­tion, which can lead to con­sti­pa­tion. Eat­ing oats, which con­tain both sol­u­ble and in­sol­u­ble fi­bre, will speed things along and ease symp­toms. For a no-has­sle, yummy break­fast to kick-start your sys­tem, pop 40g oats, 50g live nat­u­ral yo­gurt and a hand­ful of frozen berries in a pot and re­frig­er­ate overnight.

KEEP A DIARY

Tummy ache? Wind? Gur­gles loud enough to wake the neigh­bours? Your di­ges­tive sys­tem may start com­plain­ing as crav­ings, food aver­sions or a bid to eat more healthily al­ter your diet. You may also find you’re sud­denly sen­si­tive to foods you hap­pily ate prepreg­nancy. All this can make it tricky to pin­point what’s trou­bling your tum, but keep­ing a food diary and not­ing changes in the Preg­nancy Tracker app (free, itunes.ap­ple.com) will help you fig­ure out what causes or wors­ens symp­toms.

STRETCH

In your third trimester, the in­creased pres­sure on your di­ges­tive sys­tem from your grow­ing uterus can also slow di­ges­tion, which al­lows gas to build up. If you’re feel­ing un­com­fort­able, this yoga stretch will help get things mov­ing: kneel on all fours on the floor, then bend your arms so you’re rest­ing on your fore­arms. Hold the po­si­tion for five deep breaths.

DRINK

Hor­monal changes in your first trimester can leave you feel­ing bloated, so you’re reach­ing for those ma­ter­nity jeans be­fore you re­ally need to. Swap­ping your usual cuppa for a mug of pep­per­mint tea, such as Teapigs Pep­per­mint Leaves can help. Pep­per­mint en­cour­ages your stom­ach mus­cles to re­lax, eas­ing that bloated feel­ing. It can also help with nausea.

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