Constipation can affect our pelvic health, it can be a risk factor for conditions such as, hemorrhoids, pelvic pain, fecal incontinence, and pelvic organ prolapse.

Intervening with lifestyle modifications is critical for many conditions, including constipation, so before reaching for the laxatives, lets work on getting to the root of the problem. A valuable resource we can utilize are dietitians!

Recently I connected with a Jess Pirnak, a Registered Dietitian based in Vancouver B.C. We discussed constipation and I wanted to share the helpful tips she provided below!

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An analogy that is often used is “would you run a marathon without preparing for it?” We should take the same degree of care with childbirth - a bit of prep can go a long ways. Things don’t always go as planned, regardless, it’s helpful to have a plan and practice before-hand, and that what we’re here for.

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There can be a lot of anxiety during pregnancy, one anxiety provoking thought is delivery and tearing during delivery.

pre-natal perineal massage helps reduce both perineal trauma during birth and pain afterwards.

Perineal Massage can be beneficial beginning at 34-35 weeks of gestation through to the second stage of labour (once you’re fully dilated). During the last month of pregnancy, performing perineal massage has been suggested as a possible way of enabling the perineal tissue to expand more easily during birth and reduces the risk of tearing requiring stitches by 10% and the need for an episiotomy by 16% (2). During the second stage of labour, perineal massage has been shown to lessen the severity of the tear, but not the risk of tear (2).

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