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Let's talk about something that many of us experience but few of us discuss openly: constipation during our periods. If you've ever found yourself feeling bloated, uncomfortable, and struggling to go to the bathroom during your menstrual cycle, you're not alone. This common but often overlooked symptom affects many people, and it's high time we shed some light on why it happens (and what we can do about it).
How your menstrual cycle affects your bowels
As women, our bodies go through a rollercoaster of hormonal changes every month, and these fluctuations can affect various aspects of our health, including our digestive system. The main players in this hormonal dance are estrogen and progesterone, and their fluctuations can have a big impact on our bowel movements. For some, this means feeling constipated and uncomfortable during that time of the month.
To understand why this happens, we need to take a closer look at the hormonal changes that occur throughout our menstrual cycle. During the luteal phase of our cycle (the time between ovulation and the start of our period), progesterone levels rise. Progesterone is known to relax smooth muscles throughout the body, including those in the intestines. While this relaxation is beneficial for preparing the uterus for a potential pregnancy, it can also slow down the movement of food through our digestive tract, leading to constipation.
As we approach our period, progesterone levels drop, which can cause the opposite effect — looser stools or even diarrhea for some women. However, many of us will still experience constipation during our actual period, and there are several reasons for this:
- Prostaglandins: These hormone-like substances, which cause uterine contractions in the form of menstrual cramps, can also affect the bowels, sometimes leading to constipation.
- Dehydration: Menstrual blood loss can contribute to dehydration, which in turn can cause harder stools.
- Dietary changes: Many of us crave different (often, less fibrous) foods during our periods, which can affect our digestion.
- Reduced physical activity: Some women may be less active during their periods, which can slow down bowel movements.
But is it really constipation?
Before we dive into solutions to help you go, it's important to recognize the signs of constipation. While the frequency of bowel movements varies from person to person (and it's crucial to know what's normal for you), constipation is generally characterized by:
- Infrequent bowel movements (less than three times a week)
- Difficulty passing stools
- Hard, dry, or lumpy stools
- Feeling of incomplete evacuation after a bowel movement
- Abdominal discomfort or bloating
If you're experiencing these symptoms during your period, you're likely dealing with constipation. The good news is that there are several ways to alleviate this discomfort and get things moving again.
Natural remedies and lifestyle changes to ease constipation
When it comes to managing constipation during your period, small lifestyle changes can make a big difference. Here are some natural remedies and tips to help keep your digestive system running smoothly:
1. Stay hydrated: Drinking plenty of water is crucial for maintaining soft, easy-to-pass stools. Aim for at least 8 glasses of water a day, and consider warm liquids like herbal tea, which can be particularly soothing.
2. Increase your fiber intake: A diet rich in fiber can help promote regular bowel movements. Include plenty of fruits, vegetables, whole grains, and legumes in your meals. If you're not used to a high-fiber diet, introduce these foods gradually to avoid bloating.
3. Get moving: Regular exercise can stimulate bowel movements and improve overall digestive health. Even light activities like walking or yoga can make a difference.
4. Try natural laxatives: Certain foods have mild laxative effects and can be helpful during your period. Prunes, figs, and chia seeds are all excellent options.
5. Consider probiotics: These beneficial bacteria can help maintain a healthy gut and may alleviate constipation. You can find probiotics in fermented foods like yogurt or in supplement form.
6. Manage stress: High stress levels can contribute to digestive issues. Practice relaxation techniques like deep breathing, meditation, or gentle stretching to help keep stress at bay.
When to seek medical advice for constipation
While occasional constipation during your period is common and usually not a cause for concern, if you experience severe abdominal pain, notice blood in your stools, or find that constipation is a persistent problem throughout your cycle, it's important to seek medical advice. Remember, everyone's body is unique, and what works for one person may not work for another. Discussing your symptoms with your doctor or gynecologist can help rule out any underlying conditions and lead to more personalized advice for managing your symptoms.
From period cramps to tummy issues, the more we understand how our menstrual cycle affects our entire body, the better equipped we are to care for ourselves during it. By paying attention to your body's signals, making mindful lifestyle choices, and seeking help when needed, you can navigate the challenges of menstruation — including constipation — with greater ease and comfort. Remember, you deserve to feel your best, even on your period. So the next time you find yourself feeling a bit backed up during that time of the month, know that you're in good company, and that there are simple, effective ways to find relief. Happy pooping!
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.