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Advice from a Phytotherapist: Measures to prevent constipation during pregnancy

Did you know that one of the biggest concerns for expectant mothers during pregnancy is constipation?
While some women may never experience constipation, many women suffer from constipation at least once during pregnancy.
This time, we will explain why constipation is common during pregnancy, what you can do in your daily life to alleviate and prevent symptoms, and introduce effective care using herbal therapy*.
Say goodbye to painful constipation as soon as possible.

*Phytotherapy is a general term for traditional therapies that use the pharmacological properties of plants to enhance the body's natural healing powers and heal illnesses and injuries. In France and other parts of Europe, it is considered to be on a par with medicine, and its history is said to date back 3,000 to 4,000 years. Typical examples include herbal therapy (herbs), aromatherapy, flower essences, and in Japan, traditional Chinese medicine, as well as the wisdom of grandmothers.

About the cause

1. The effects of progesterone cause constipation

There are two types of female hormones, estrogen and progesterone, which balance each other out every month. However, when pregnancy begins, progesterone levels rise and the balance of female hormones in the body changes drastically.
It is said that anxiety, tension, depression, and morning sickness during early pregnancy are all caused by this rise in progesterone.
Progesterone remains dominant throughout pregnancy, and the action of progesterone relaxes the smooth muscles ^*1 in the walls of the uterus, allowing the uterus to expand as the baby grows. As pregnancy progresses, this relaxing effect extends to other organs, including the intestinal muscles.
As a result, the body's ability to transport intestinal substances to the rectum and excrete them is weakened, which causes constipation.

^*1 Smooth muscles are found in the walls of internal organs and blood vessels, and maintain the function of these organs and blood vessels by maintaining tension and contracting.

2. Caused by "poor circulation"

As the abdomen (uterus) grows, its weight also increases. The heavier uterus puts pressure on the large intestine, hindering blood circulation and causing constipation.

Preventive measures and prescriptions

The key to relieving and preventing constipation is to "promote intestinal peristalsis" and "improve intestinal blood flow." Please try the following:

1. A glass of water every morning

When you wake up in the morning, your intestines immediately begin to work.
To stimulate your intestines and promote intestinal peristalsis, make it a habit to drink a glass of water first thing every morning when you wake up.
After that, make sure to drink plenty of fluids, ideally at least one liter per day.

2. Take lactic acid bacteria and oligosaccharides

Lactic acid bacteria found in yogurt and other foods help regulate the intestinal environment.
In addition, oligosaccharides help the good bacteria in the large intestine, and are effective in both preventing and relieving constipation.
Taking oligosaccharides daily can help prevent recurrence of constipation. Oligosaccharides can be purchased at supermarkets.
It is also a good idea to make a smoothie by mixing yogurt with oligosaccharides and fruit in the morning when you wake up and your intestines are active.
However, be careful not to cool your stomach too much.

3. A diet that focuses on dietary fiber

When it comes to daily food, try to consciously include foods rich in dietary fiber (such as burdock and sweet potato).
Agar is rich in dietary fiber, making agar jelly a perfect low-calorie dessert.
When it comes to meals, try replacing white rice with fiber-rich brown rice or five-grain rice, and white bread with rye bread.
For fruits, try citrus fruits such as mandarins and oranges.
It has the ability to soften stools and is therefore good for constipation.

4. Do some light exercise

Light exercise such as walking improves blood flow and helps activate the intestines. Try to incorporate it into your daily routine.
Stretching is also a good idea. While twisting your body left and right too much is never good, moderate twisting and stretching can also help relieve a little stress, so it is recommended.
If you are concerned, please ask your obstetrician/gynaecologist before going.
Maternity swimming also uses muscles that you don't normally use, so if your doctor gives you permission, it's recommended.

5. Drink "herbal tea for constipation"

Herbal tea that "relieves constipation symptoms"
•Houttuynia cordata •Dandelion •Nettle •German chamomile (Houttuynia cordata and Nettle are more effective when blended in a 1:2 ratio.)

How to take herbs
Twice a day, morning and evening (preferably before meals, on an empty stomach)

1. Put about 1-1/2 teaspoons of each of the above herbs into a mug, either alone or blended, and pour in 200cc of boiling water. 2. Cover and steep for 3-5 minutes. The recommended intake is 2-3 cups per day.

Cold infusions are also recommended for pregnant women: place herbs in cold water and let steep for 10 to 12 hours.

All of the above herbal teas, except for Houttuynia cordata, are available for purchase at the aromatherapy salon "PEONY" on the second floor of Familia Kobe Main Store.
PEONY carries the highest quality products from Mont Saint Michel, but these single herbal teas (single items) are not available in store and must be ordered, so we recommend calling in advance.
For inquiries, please contact PEONY at 080-2521-1336 (direct line).
Houttuynia cordata can be purchased at pharmacies, but be sure to pay close attention to the quality and ingredients, and purchase only those whose medicinal properties are listed as herbal medicines in the Japanese Pharmacopoeia.

For more information about PEONY, click here

If you have tried the above for a while and your constipation persists, it is important to consult your obstetrician and ask for a prescription for a laxative.
It is never a good idea to endure painful constipation.
Even if your constipation has been cured, be sure to be conscious of "promoting intestinal peristalsis" and "improving intestinal blood flow" in your daily life to maintain a constitution that is less prone to constipation and ensure you spend the coming season comfortably.

Mariko Okazaki, Herbal Therapist

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The first 1000 days are important for your baby

At Familia, we cherish the 1,000 days that include the approximately 270 days from conception to birth and the 730 days from the baby's birth to its second birthday.

The 1000days service is a childcare support service aimed at mothers and fathers with children from pregnancy through the age of two.
By registering, you can participate in events tailored to your child's development and order "custom-named bibs" exclusively for 1000days members at Familia shops nationwide.
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How to register for the 1000days service

After registering as a Familia Member, please don't forget to register your child's information as well.
Anyone who registers their child's birthdays from the expected date of birth to the age of two can use the 1000days service.

The registration procedure is as follows:
STEP 1: Register as a Family Member.
STEP 2 After registering, select "Add child information" from "Child information" on your My Page.
STEP 3: Enter your child's date of birth and name in the child information section, and if you are pregnant, your due date.

Registration is now complete and you can start using the 1000days service immediately.

Click here to register for the 1000days service

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