Menstruation is a natural phenomenon that occurs in all women of reproductive age. It refers to the monthly bleeding that occurs when a woman’s uterine lining sheds, but it also involves many hormonal fluctuations that cause different symptoms before and during menstruation.
When symptoms occur before menstruation, it’s called premenstrual syndrome (PMS) and, according to a 2016 BJOG article, affects 40-90% of women of reproductive age. Constipation is one of the many symptoms associated with PMS. Dr Sunita Sharma, Consultant Obstetrics and Gynaecologist and Fertility Specialist, Fortis Nagarbhavi, Bangalore, explained to the OnlyMyHealth team why this happens and how you can get digestive issues under control.
Read more: Premenstrual syndrome: What it is and 6 ways to deal with it
Why do some people get constipated before their period?
“Premenstrual constipation is often caused by hormonal changes, particularly an increase in progesterone,” Dr Sharma said, adding that the hormone relaxes smooth muscles, including those in the intestines, slowing down digestion.
Additionally, changes in estrogen levels can cause water retention, making stools harder and leading to constipation.
How to ease premenstrual constipation by changing your diet
According to StatPearls Publishing, dietary factors that contribute to PMS include the consumption of fast food, sugary drinks, and fried foods. Additionally, a sedentary lifestyle and poor quality sleep also influence PMS symptoms.
“Dietary changes can significantly reduce premenstrual constipation,” says Dr. Sharma. These include:
Eating plenty of fiber from fruits, vegetables, whole grains, and legumes helps bulk up stools and make them easier to pass.
Drink plenty of fluids to soften your stool.
Limit your intake of processed foods and sugar, as these can reduce fiber and fluid intake and make constipation worse.
How to relieve premenstrual constipation
Dr. Sharma adds that lifestyle changes can further support digestive health during the premenstrual phase. This includes regular physical activity, which stimulates the digestive system and encourages bowel movements. Because stress can have a negative effect on digestion, stress management techniques such as yoga and meditation may also be beneficial. Establishing a consistent bowel routine and responding quickly to bowel urges can help prevent constipation from worsening.
When it comes to choosing the right exercise, Dr. Sharma recommends gentle exercises like walking, yoga, and stretching to encourage bowel movements. Yoga poses like Child’s Pose and Sitting Forward Bending can help relieve abdominal tension and aid digestion. And regular aerobic exercise, even for short periods of time, can promote overall digestive health and help ease constipation during this time.
Over-the-counter laxatives can help relieve premenstrual constipation, but experts warn they should be used with caution to avoid dependency, and urge women to consult with their health care professional before starting any new treatment to ensure its safety and suitability for their individual health needs.
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