Jab aapko pata chala ke aap pregnant hain, to aapne shayad ye nahi socha hoga ke aapko labor se pehle hi kisi cheez ke liye push karna padega. Badqismati se, bohot si pregnant auratein jaldi hi bathroom jaane ke liye strain aur push karti hain.
Qabz pregnancy ke dauran aik aam masla hai, aur iske bare mein baat karne mein sharmaana nahi chahiye.
Qabz ka matlab hai ke bowel movements kam ya ghalat hote hain, jo guzarne mein mushkil hotay hain.
Aap stool pass karte waqt dard bhi mehsoos kar sakte hain, aur yeh tissues ke tear hone aur anal tenderness ka sabab ban sakta hai. Bhookh mein kami, pait ka phool jana aur dard qabz ke aam alamaat hain.
Ek 2007 ke mutaliq Obstetrics & Gynecology mein shaamil study ke mutabiq, takreeban aik chauthai auratein apni pregnancy ke doran aur teen mahine postpartum ke doran qabz mehsoos karti hain.
Qabz ke peechay pregnancy ke doran mukhtalif wajahain ho sakti hain. Kuch aam wajahain shamil hain:
- Early pregnancy mein extreme nausea ke sabab se khana aur pani kam peena.
- Pregnancy ke doran body mein hormonal changes jo kuch muscles ko relax kar sakte hain, jinmein woh muscles bhi shamil hain jo digestive tract se khana move karte hain.
- Refined flour products se bhara hua diet, jaise pasta, bread, cakes, aur pastries, ya refined white rice.
- Pregnancy ke doran prescribed iron supplements.
- Uterus ke growth ke sabab se intestines par pressure barhna, jo smooth bowel movements ko mushkil banata hai.
- Exercise ki kami, jo food ko digestive tract se smoothly pass hone mein mushkil banati hai.
- Pregnancy ke doran zyada anxiety aur fikr.
Agar aap apni qabz ka kuch nahi karte, to aapko do unpleasant consequences ka samna ho sakta hai – hemorrhoids ya fissures.
Khushkismati se, dono ko avoid kiya ja sakta hai agar aap qabz ko relieve karne ke liye steps lein. Kuch lifestyle changes aur home remedies aapke bowel movements ko regular rakhne mein madadgar ho sakte hain.
Yahan top 10 home remedies hain jo pregnancy ke doran qabz ka ilaj karne ke liye hain.
Zyada Dietary Fiber Len
Pregnancy ke doran qabz se ladne ke liye pehla qadam aapki fiber intake ko barhana hai. Fiber stools ko bulk deta hai aur unhein pass karne mein asaan banata hai.
Ek study jo 2012 mein Canadian Family Physician mein shaamil hui, kehti hai ke pregnancy ke doran qabz ka pehla ilaj dietary fiber aur pani ka intake barhana aur rozana moderate exercise hai.
Agar yeh ineffective hain, to laxatives doosra ilaj hain.
Soluble aur insoluble fiber dono madadgar hain. American Pregnancy Association ke mutabiq, pregnancy ke doran rozana fiber ka recommended intake 25 se 28 grams hai.
Fiber hasil karne ke liye, apne diet mein whole-grain cereals aur breads, brown rice, beans, lentils, aur fresh fruits aur vegetables shamil karein.
Fluid Intake Barhain
Pregnancy ke doran qabz ka shikaar hone par, kafi fluids peena bohot zaroori hai. Yeh bowel movements ko stimulate karega aur kuch dinon mein aapko ache natayij dega.
Kam fluid intake stools ki mass aur frequency ko kam karta hai. Ek study jo 2002 mein Journal of Perinatal Education mein shaamil hui, water intake ki ahmiyat ko highlight karti hai aur kehti hai ke barha howa fluid intake qabz ko kam karne mein madadgar ho sakta hai.
Yaqeen karain ke rozana 8 se 10 glasses pani peein. Pani ke saath, fresh vegetable aur fruit juices bhi poore din mein peein.
Sab ek baar mein peene ki koshish na karein. Recommended amount of water ko din ke doran phaila kar peein.
Regular Exercise Karein
Pregnancy ka matlab yeh nahi ke aapko bed rest karna zaroori hai (jab tak aapke doctor ne nahi kaha). Pregnancy ke doran light exercise karna bohot tareeqon se faidemand ho sakta hai. Asal mein, light exercises digestion mein madadgar aur qabz ke alamaat ko relieve karne mein madadgar hain.
Exercise karne se food large intestine se tezi se guzarta hai aur bowel muscles ko contract karne mein madad milti hai, jo waste ko aage badhata hai.
Pregnant auratein ke liye, walking sab se behtareen exercise hai. Har din 10 se 30 minutes walk karne ka aim rakhein, khaaskar apne meal ke baad, jo bowel movements mein madadgar hogi.
Swimming, stationary bicycle ride karna ya regular yoga bhi intestines ko madad aur bowel movements ko stimulate kar sakti hai.
Agar aap exercise mein naye hain, apne doctor se check karein ke kaunsi exercises aapke aur aapke baby ke liye safe hain.
Greek Yogurt Khayein
Greek yogurt probiotic bacteria se rich hota hai jo qabz ka ilaj karta hai.
Ismein acidophilus bacteria hota hai jo aapke digestive tract ko stimulate karta hai aur cheezon ko asaani se guzarta hai. Yeh achi bacteria nutrients absorption ko bhi improve karti hain, jo pregnancy ke doran khaaskar zaroori hai.
Aap rozana 2 se 3 cups plain Greek yogurt kha sakte hain. Aap isse fresh fruit ya nuts ke saath bhi le sakte hain. Ek smoothie jo yogurt shamil karti hai bhi madadgar ho sakti hai.
Agar aap probiotic supplement lena chahte hain, pehle apne doctor se consult karein.
Lemon Water Peeyein
Lemon water qabz ka ilaj karne ke liye ek commonly used remedy hai, kyun ke yeh aapke jism mein bile ki production ko barhata hai. Yeh bowel muscles ke contractions ko barhata hai aur cheezon ko asaani se move karta hai.
Lemon antioxidant properties rakhta hai aur ismein high vitamin C content hota hai, jo aapke aur aapke baby ke liye zaroori hai.
- ½ lemon ka juice ek glass lukewarm pani mein nikalain.
- Thoda sa raw honey taste ke liye add karein.
- Isse rozana do martaba peeyein.
Iron Supplements ke Bare mein Dobara Sochein
Prenatal vitamin supplements mein iron pregnancy ke doran qabz se juda sab se bara reason hai.
Iron supplements ko digestion slow down karne ke liye maana jata hai kyun ke yeh aapke jism mein undigested substances se chipak jati hain, jo qabz ko trigger karta hai.
Agar aap anemic nahi hain aur healthy diet follow kar rahe hain, to apne doctor se iron supplements ko kam ya eliminate karne ke bare mein baat karein.
Agar aapko iron supplements leni hain, to chhoti doses mein din bhar lein bajaye ke sab ek baar mein lein. Yaqeenan, dosage ko manage karne ke liye apne doctor se discuss zaroor karein. Aap apne doctor se liquid form mein supplement lene ke bare mein bhi pooch sakte hain bajaye ke pill ke.
Psyllium Husk Len
Psyllium husk qabz ka ilaj karne aur pregnancy ke doran overall digestive health ko improve karne ke liye aik aur acha remedy hai. Yeh natural laxative insoluble fiber rakhta hai jo stools ko bulk deta hai aur bowel movements ko asaan banata hai.
Psyllium husk zyada tar drug stores mein available hoti hai.
- ½ se 1 teaspoon psyllium husk ko ek glass warm pani ya doodh mein mix karein.
- Isse rozana sone se pehle peeyein.
Note: Psyllium husk lene par, din bhar bohot pani peena zaroori hai warna yeh kuch cases mein bloating ka sabab ban sakta hai.
Squat Toilets Istemaal Karein
Jab aap qabz ka shikaar hain, to squat toilets sab se behtareen hain.
Aise toilets elimination process ko tezi se, asaani se aur mukammal banate hain. Squat position mein guts straight out ho jati hain, jo aapko comfort mein kaam karne deti hain. Jaise ke yeh position asaan aur tezi se bowel movements ko lead karti hai, yeh qabz aur hemorrhoids ko prevent karti hai.
Pregnant auratein ke liye, squatting toilet use karte waqt uterus par pressure ko avoid karta hai aur natural delivery ke liye bhi prepare karta hai.