Constipation During Periods: Causes and How to Deal

What Causes Constipation During Period?

Constipation during your period is a common concern that many women face, often adding to the discomfort of menstruation. The primary factors contributing to constipation during menstruation include hormonal changes, underlying conditions, and lifestyle factors.

Hormonal Changes

Hormonal fluctuations, particularly involving progesterone and estrogen, are major contributors to constipation during menstruation. 

Before the onset of menstruation, progesterone levels rise to prepare the body for a possible pregnancy. This hormone relaxes the digestive system's muscles, slowing food movement through the intestines, which can lead to constipation.

As menstruation begins, progesterone levels decrease, which may alleviate some digestive issues. However, the lingering effects of progesterone can still cause discomfort, including painful constipation. 

Estrogen, which also fluctuates during this time, influences fluid retention and bowel movement regularity, further contributing to the problem.

Underlying Conditions

Underlying health conditions such as irritable bowel syndrome (IBS) and endometriosis can exacerbate constipation during menstruation. IBS affects the large intestine, causing symptoms like cramping, bloating, and irregular bowel movements, which may intensify with hormonal changes during the menstrual cycle.

Endometriosis, characterized by the growth of tissue similar to the uterine lining outside the uterus, can lead to inflammation and scarring in the pelvic area. This condition may impact the intestines and contribute to increased constipation.

Managing these conditions with the assistance of a healthcare provider can reduce the severity of constipation. 

Lifestyle Factors

Lifestyle factors, including diet, stress levels, and physical activity, also play a significant role in influencing constipation during menstruation:

• A diet low in fiber and high in processed foods can slow down the digestive system, and the comfort foods often craved during menstruation may worsen constipation.
• Stress can disrupt normal intestinal contractions, leading to digestive issues. 
• Physical activity helps maintain regular bowel movements, but menstrual cramps or fatigue might reduce activity levels, contributing to constipation.

How to Relieve Constipation During Menstruation

Constipation during menstruation can be uncomfortable, but several effective strategies can help relieve it. By focusing on diet, hydration, exercise, and safe remedies, relief is possible.

Increase Fiber Intake

Fiber is essential for maintaining regular bowel movements, especially during menstruation. However, the Dietary Guidelines for Americans report that over 90% of women do not consume the recommended amount of dietary fiber.

There are two main types of fiber: soluble and insoluble. Both play vital roles in digestive health and can be effective for constipation relief.

• Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. This type of fiber helps to bulk up stools, making them easier to pass. Foods rich in soluble fiber include oats, beans, lentils, and fruits like apples and citrus fruits.
• Insoluble fiber does not dissolve in water and adds bulk to the stool, helping it move more quickly through the digestive system. Insoluble fiber is found in whole grains, nuts, and vegetables like carrots and cucumbers.

A balanced intake of these fibers can help alleviate constipation, particularly during menstruation. 

Note: It is important to increase fiber intake gradually to avoid bloating or gas, which can sometimes accompany a sudden change in diet

Stay Hydrated

Staying hydrated is crucial for maintaining proper digestive health, particularly when dealing with constipation during menstruation. 

Water plays a key role in softening stool, making it easier to pass through the intestines. Adequate hydration helps prevent the stool from becoming hard and difficult to pass.

To support digestion, it is recommended to drink at least 8 glasses of water a day, though individual needs may vary. Adding water-rich foods such as cucumbers, watermelon, and oranges can also help increase fluid intake. 

Lifechak: For those who find plain water monotonous, infusing it with lemon or other fruits can make it more enjoyable and still beneficial for digestion.

Herbal teas can also contribute to hydration while providing a soothing effect during menstruation, though remember no tea can replace water.

Staying hydrated not only eases constipation but also supports overall health, making it a simple yet powerful remedy.

Regular Exercise

Physical activity is a natural way to stimulate bowel movements, making it an effective method for relieving constipation. Exercise increases blood flow to the intestines, helping to move waste through the digestive system more efficiently.

During menstruation, gentle exercises are recommended to avoid exacerbating discomfort from cramps or fatigue. Activities such as walking, yoga, or light stretching can be beneficial. These exercises are easy on the body but still effective in promoting digestion and relieving constipation. Yoga poses like the wind-relieving pose or gentle twists can particularly help stimulate bowel movements and reduce bloating.

Regular physical activity, even if moderate, can significantly contribute to better digestion and overall well-being.

Don’t Ignore the Urge

Responding promptly to the body’s natural signals is essential for maintaining regular bowel movements. Ignoring the urge to go can lead to harder stools, making them more difficult and painful to pass later.

Establishing a regular bathroom routine can help train the body to have more consistent bowel movements. Setting aside time in the morning or after meals can be particularly effective, as the digestive system is naturally more active after eating. 

A calm and relaxed environment can also make it easier to go when the urge arises, reducing the likelihood of constipation.

Consider Safe Laxatives

In some cases, when constipation persists, mild laxatives or stool softeners may be considered as a short-term solution. These remedies can help to relieve constipation by softening stools or stimulating bowel movements. However, it is important to choose these products carefully and use them only as needed.

Natural remedies for constipation, such as prunes or flaxseeds, can also be effective without the need for over-the-counter products. 

Caution: Consulting with a healthcare provider before using any laxatives is recommended to ensure safety and effectiveness, particularly if constipation is a recurring issue

Preventing Constipation

Prevention is key to managing constipation effectively throughout the menstrual cycle. By adopting healthy habits related to diet, stress management, and physical activity, it is possible to minimize the risk of constipation.

• Maintain a Balanced Diet: Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into daily meals. Reducing processed foods and opting for nutrient-dense options can help keep the digestive system functioning smoothly. Avoiding high-fat and low-fiber foods is crucial to prevent slowing down digestion.
• Manage Stress Levels: Practice relaxation techniques such as yoga, meditation, or deep breathing exercises. Managing stress effectively can help maintain regular bowel movements and support overall digestive health.
• Consistent Exercise Routine: Engage in regular physical activity, including a mix of cardiovascular exercises, strength training, and flexibility exercises. Even light exercises like walking or yoga during menstruation can help maintain consistency and support digestive health.
• Probiotic Supplements: Include probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi in the diet to support gut flora balance. Consider probiotic supplements for additional support, especially if digestive issues like constipation are a regular concern.

Other Digestive Issues During Menstruation

Menstruation often brings about a variety of digestive issues beyond constipation. 

Hormonal fluctuations, particularly those involving prostaglandins, are not only responsible for menstrual cramps but can also affect the digestive system, leading to diarrhea and bloating. 

Prostaglandins help the uterus contract to shed its lining, but they can also cause the intestines to contract more frequently, leading to diarrhea during a period. 

While constipation is a frequent issue, diarrhea is more common. A study published in the Journal of Anus, Rectum, and Colon found that among 221 women with typically regular bowel movements, 58.4% experienced changes during menstruation. Of these, 19.5% experienced constipation, while 38.9% had diarrhea. 

Additionally, the rise and fall of estrogen and progesterone levels can cause the body to retain more water and gas, contributing to menstrual bloating.

When to See a Doctor

While digestive issues during menstruation are common and usually manageable, certain symptoms may indicate a more serious underlying condition. It's important to seek medical advice if the following symptoms are experienced:

• Blood in Stool: This can be a sign of a more serious digestive issue and should not be ignored.
• Severe Pain: Intense abdominal pain, especially if it is different from typical menstrual cramps, may require medical evaluation.
• Persistent Symptoms: If symptoms like diarrhea, constipation, or bloating persist beyond the menstrual cycle or worsen over time, consulting with a healthcare provider is recommended.
• Unintended Weight Loss: Significant weight loss without a clear cause should be evaluated by a medical professional.
• Prolonged Use of Laxatives: If laxatives are needed for more than a week, it's important to seek advice from a healthcare provider.

You can also use the Symptom Checker as a preliminary step. This online tool can help identify potential issues based on your symptoms, providing helpful insights. However, remember that while this tool can be a useful resource, it is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider if serious or persistent symptoms occur.