Overview
If you’ve ever felt backed up right before your period, you’re definitely not alone. It’s one of those symptoms many women experience but rarely talk about. The truth is, your hormones play a significant role in it. As estrogen and progesterone shift throughout your cycle, they don’t just affect your mood or energy. Progesterone can slow down the digestive tract, making constipation more common in the days leading up to your period. When these hormones fluctuate, your gut can fall out of its usual rhythm, and everything feels a bit “off.”
This blog explores the underlying causes, symptoms, and potential treatments for constipation before menstruation.
Why do I get constipation before my period?
Experiencing constipation before your period can be a perplexing and frustrating occurrence. Understanding the underlying causes can shed light on this phenomenon. Within the delicate balance of a woman’s menstrual cycle, a mesmerizing symphony of hormones orchestrates many changes. Among these hormonal players, the ebb and flow of estrogen and progesterone assume a prominent role.
Progesterone, renowned for its soothing effects, can also cast a tranquilizing spell on intestinal contractions, leading to constipation. Thus, within the complex tapestry of hormonal interactions, this subtle dance disrupts the natural rhythm of the digestive system, inducing unexpected fluctuations and uncharted territory. Let’s explore in detail why constipation may occur before your period:
Hormonal constipation before the period
Hormonal changes in your cycle can slow digestion and lead to constipation before your period. Some people notice fewer hormone swings when they use combined hormonal birth control. This steadier hormone pattern may help reduce certain PMS symptoms, but it does not work as a direct treatment for constipation.
Water absorption and progesterone
Progesterone can also affect water absorption in the intestines. As water is absorbed from the stool, it becomes harder and drier, making it more difficult to pass through the digestive system. This can contribute to constipation before your period.
Reduced intestinal contractions
Progesterone can inhibit the contractions of the intestinal muscles, which are responsible for propelling stool through the digestive tract. Slowed or weakened contractions can result in delayed transit time, causing stool to remain in the colon for extended periods and leading to constipation.
Changes in diet and fluid intake
Premenstrual cravings and changes in appetite may cause some individuals to consume a diet low in fiber, which is essential for maintaining regular bowel movements. Additionally, hormonal fluctuations can lead to fluid retention, causing dehydration and further exacerbating constipation. Inadequate fluid intake can contribute to harder stools and difficulty passing them.
Stress and emotional factors
Emotional tension can be brought on by premenstrual syndrome (PMS)’s hormonal changes and physical discomfort. Stress can interfere with the digestive system’s function, causing delays in bowel movements and increasing the likelihood of constipation.
By understanding the intricate interplay of hormones, fluid dynamics, dietary choices, and emotional factors, you can better manage and alleviate constipation if you are constipated during your period. Incorporating dietary fiber, staying hydrated, and managing stress levels can significantly help.
Ways to relieve constipation before the period
As the menstrual tide draws near, myriad symptoms take center stage, commanding our attention. Yet, amidst this vibrant tableau, constipation often lingers unnoticed, its significance underestimated. You may feel constipated one week before your period. Bloating and constipation before the period, abdominal discomfort, and infrequent bowel movements silently overshadow the premenstrual landscape.
Relieving constipation before your period doesn’t have to feel like navigating a labyrinth. There are various treatments available that can help ease the discomfort and restore regular bowel movements. So, let’s explore a range of possible remedies to conquer constipation and bid farewell to those premenstrual struggles.
Increase fibre intake
Fibre is a superhero in digestion, adding bulk to the stool and promoting bowel regularity. Load up on fiber-rich foods like fruits, vegetables, whole grains, and legumes. They are the “cleaning crew” that sweeps away constipation woes.
Hydration
Remember to drink plenty of water! Staying hydrated helps soften the stool, making it easier to pass. Aim for at least eight glasses of water per day. Embrace the power of hydration and let it wash away those constipation blues.
Exercise
Get moving and embrace the wonders of exercise. Physical activity stimulates the muscles in your digestive system, promoting healthy bowel movements. Engage in activities you enjoy, whether dancing, walking, or even trying out a new workout routine. Let the rhythm of movement set your bowels in motion.
Herbal tea
Sip on herbal teas known for their digestive benefits. Chamomile, ginger, and peppermint teas can help relax the gastrointestinal tract muscles and relieve constipation. Indulge in a soothing cup of tea and let its gentle warmth soothe your tummy.
Probiotics
Probiotics, the friendly bacteria that support gut health, may work wonders in easing constipation. Consider incorporating probiotic-rich foods like yogurt, kefir, or fermented vegetables into your diet. These “good guys” help maintain a healthy balance in your gut, promoting smoother bowel movements.
Fibre supplements
Fiber supplements can be rescued if dietary changes are insufficient. Psyllium husk or other fiber supplements, available over the counter, can add bulk to the stool and facilitate regular bowel movements. Remember to follow the recommended dosage and consult a healthcare professional if needed.
Relaxation techniques
Stress can wreak havoc on the digestive system, so finding ways to unwind and destress is crucial. Explore relaxation techniques such as deep breathing exercises, meditation, or gentle yoga. Embrace these moments of tranquillity and restore balance to both body and mind.
Over-the-counter laxatives
OTC laxatives can be considered short-term solutions in severe cases or when other methods haven’t provided relief. However, it’s essential to use them sparingly and under the guidance of a healthcare professional.
Magnesium
Magnesium is vital in muscle relaxation, including the digestive system’s muscles. Taking a magnesium supplement or incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet can help promote regular bowel movements.
Warm water therapy
Start your day with a comforting ritual of warm water therapy. Sip a glass of warm water on an empty stomach in the morning. This gentle practice can help stimulate bowel movements and provide relief from constipation.
Abdominal massage
Give your abdomen some TLC by gently massaging it in a circular motion. This can stimulate bowel motility and relieve trapped gas, potentially alleviating constipation. It’s like a mini spa treatment for your tummy!
Avoid trigger foods
Some foods can exacerbate constipation, so it’s wise to avoid them. Processed foods, fried items, and excessive consumption of dairy products can contribute to sluggish digestion. By avoiding these triggers, you can support smoother bowel movements.
Acupressure points
Explore acupressure techniques by applying gentle pressure to specific points on your body. Stimulating the acupressure points associated with digestion, such as the area between your navel and pubic bone, may help relieve constipation.
Mindful eating
Slow down and savor your meals. Practice mindful eating. Pay attention to the food’s texture, taste, and aroma. Chewing thoroughly and taking time during meals can aid digestion and promote regular bowel movements.
Everyone’s body is unique, and what works for one person may not work for another. With these strategies in your arsenal, you can tackle constipation before your period head-on. Empower yourself with fiber, hydration, exercise, and relaxation, and bid farewell to constipation’s unwelcome visit. Let your journey toward digestive bliss begin!
How can I prevent future constipation?
Periods and constipation can be frustrating. Preventing future episodes of periods with constipation requires adopting healthy habits and making lifestyle adjustments. Here are some tips to help you maintain regular bowel movements and to avoid constipation:
Stay Hydrated
To keep your body hydrated throughout the day, drink enough water. Aim for eight glasses of water or more each day. Drinking enough water aids healthy bowel motions and softens the stool.
Eat a high-fiber diet
Consume a lot of fiber-rich foods every day. Dietary fiber is abundant in fruits, vegetables, whole grains, legumes, nuts, and beans. The bulk fiber makes the stool easier for the body to move through the digestive system. Try to have between 25 and 30 grams of fiber per day. Start your day with a fiber-packed breakfast. Include whole-grain cereal, oatmeal, or whole-wheat toast to kick-start your digestion and promote regular bowel movements.
Regular exercise
Exercise frequently to maintain the health of your digestive system. Exercise increases intestinal contractions, which aid with stoma transit. On most days of the week, try to get in at least 30 minutes of moderate activity.
Practice good toilet habits
When nature calls, listen! Please respond to the urge to have a bowel movement rather than postponing it. Establish a regular toilet routine to train your body to recognize and respond to the need for bowel movements.
Manage stress
Stress may affect your digestive system, resulting in constipation. Find ways to deal with stress, such as mindfulness practices, interests, and the encouragement of loved ones. Reducing your stress can help your intestinal health. It’s also recommended that you seek online therapy to address your stress.
Limit processed foods
Fast and processed foods frequently lack fiber and are heavy in harmful fats, which can cause constipation. Limit your consumption of these items and, whenever feasible, choose complete, unprocessed alternatives.
Don’t ignore the call
Constipation might result from ignoring the urge to poop. Regularity is maintained, and stools are kept soft and easy to pass by swiftly responding to your body’s signals.
Listen to Your Body
Pay attention to your body’s cues and act accordingly. Take action immediately if you experience constipation symptoms or any changes in your bowel habits to avoid the problem returning.
By incorporating these preventive measures into your lifestyle, you can establish healthy bowel habits and reduce the likelihood of experiencing constipation in the future. Consistency is vital, and your body may need time to adjust.
Consult a Doctor
Don’t let period constipation keep you guessing. If it lasts over three days or disrupts your daily life, consult a doctor for guidance. Watch out for alarming signs like painful periods, blood in your stool, low back pain, heavy bleeding, throbbing pelvic and leg pain, persistent digestive issues, or nausea and vomiting during your period. These symptoms may indicate a more serious condition; for example, you may need treatment for IBS or endometriosis in some instances. Seeking medical attention ensures a thorough evaluation, proper care, and peace of mind. Remember, it’s better to be safe than sorry about your health.
Consult an online doctor now if you are experiencing PMS constipation.
FAQs
Some individuals may experience constipation a few days before their period starts, while others may notice it 1-2 weeks in advance. It’s important to remember that everyone’s menstrual cycle is unique, and the onset and duration of symptoms can differ. If you consistently experience constipation before your period, it impacts your daily life.
Progesterone is the hormone produced during the menstrual cycle, primarily responsible for causing constipation. It has a relaxing effect on the muscles, including those in the intestines, which can slow the movement of the digestive tract. This disruption in the natural rhythm of the digestive system leads to constipation. Fluctuations in progesterone levels during the menstrual cycle contribute to this phenomenon.
Constipation during your period often lasts a few days, from a few days before the beginning of your period to a few days following its conclusion. The hormonal changes during your menstrual cycle are the reason for this.
In the realm of early pregnancy and PMS, strange symptoms abound. Constipation before the period of pregnancy can be experienced. Constipation may surprise you during PMS, while bloating, weight gain, and mysterious gassiness can accompany early pregnancy. It’s as if our bodies have a mischievous sense of humor, playing tricks on us during these transformative phases.
Several healthy women notice some changes in their bowel habits around their periods. Typically, the issue only last for a few days. An antispasmodic may ease cramping if it is severe. It’s acceptable to take a laxative if you experience extreme constipation.
