Premenstrual constipation: 7 prevention methods worth trying

Do you feel uncomfortable or constipated before getting out of bed? Learn the real causes and effective ways to prevent premenstrual constipation.

Many women complain of stomach pain, muscle pain, and mood swings before or during their period. Premenstrual constipation is another symptom of premenstrual syndrome (PMS). Constipation is a digestive system problem in which patients have problems or frequent bowel movements. Wondering why this is happening to you? Let’s look at the causes of premenstrual constipation and how to prevent it.

What is constipation?

According to research published in StatPearls, constipation is a digestive problem in which patients have trouble having bowel movements or frequent bowel movements. Most have the following characteristics:

• Fewer than 3 bowel movements per week.
• Stools that are hard, dry, or lumpy and often hard or painful.
• Even after having a bowel movement, your bowels may not be completely empty.
• Constipation can be acute or chronic and is often accompanied by other symptoms such as bloating, abdominal discomfort, and a feeling of fullness. Many things can cause this condition, including a low-fiber diet, dehydration, and lack of physical activity.

What are the causes of premenstrual constipation?

Premenstrual constipation is a problem experienced by many women, mostly due to hormonal changes and other factors associated with menstruation. Constipation causes congestion in the pelvic cavity, which in turn causes colds. The causes of post menstrual constipation are:

1. Hormonal fluctuations

During the luteal phase of menstruation (the time of ovulation and the beginning of pregnancy), progesterone levels increase. Progesterone relaxes the muscles of the body, including the muscles in the intestines. This relaxation slows down the movement of food through the intestines, causing constipation. Estrogen levels also change throughout pregnancy, according to research published in the journal Gender Medicine. High estrogen levels can cause water retention and bloating, while the interaction between estrogen and progesterone can affect bowel movements, sometimes leading to constipation.

2. Reduced intestinal motility

Before pregnancy, the body produces prostaglandins to help the uterus contract and release its lining. These drugs affect the digestive system, which can slow digestion (the movement of food through the intestines) and cause constipation.

3. Water retention

Hormonal changes before menstruation can cause water retention in the body. This retention reduces water in the stool, making it difficult to pass stool and causing constipation.

4. Diet and lifestyle

Many women crave salt, sugar, or processed food before their period. These foods can cause dehydration and reduce fiber, both of which can cause constipation. Premenstrual symptoms such as fatigue, bloating, and discomfort can also reduce physical activity. According to research published by Harvard Health Publishing, lack of movement or inactivity can slow down and cause constipation.

5. Depression and emotions

Premenstrual Syndrome (PMS) can cause anxiety and depression. Stress can cause constipation. When your body is stressed, it initiates a “fight or flight” response that cuts off blood flow from your digestive system to vital organs like your heart and brain. The result of decreased bowel movements is constipation.

6. Effect of iron supplements

Some women take iron supplements before or during their period to prevent or treat anaemia. Iron supplements can cause constipation, especially if not enough fluid is taken or the type of iron is not digestible.

Should you worry about constipation before periods?

Premenstrual constipation is usually not a serious concern. This is a side effect that many women experience due to hormonal changes during menstruation, but there are some that may be worth paying attention to.

When not to worry:

• Mild and temporary – If constipation is mild and only occurs a few days before your period, it’s usually part of PMS.
• Resolves after menstruation – If constipation goes away at the start of your period or just after, it’s usually just a reaction to hormonal changes and nothing to worry about.
• No severe symptoms – If there are no other serious symptoms, such as severe abdominal pain, bloating, or blood in your stool, it’s usually just a premenstrual symptom.

When to pay concern:

• Severe or persistent constipation – If constipation is severe, causes discomfort, or continues around your period, it could be a sign of an underlying problem that needs attention.
• Accompanied with other symptoms – If premenstrual constipation is accompanied by other related symptoms, such as severe pain, weight loss, unexplained nausea or vomiting, it could be a sign of endometriosis.
• Irritable bowel syndrome (IBS), or other bowel disorders.
• Impact on quality of life – If premenstrual constipation is affecting your quality of life or daily activities, it’s worth talking to your doctor to find out about treatment or the root cause.

How to prevent premenstrual constipation?

Preventing premenstrual constipation requires certain dietary and lifestyle changes to promote health during pregnancy. Here are some tips that may help:

1. Increase your fiber intake

Eat fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber helps stools move more freely through the digestive system. Also, increase your fiber intake gradually to prevent fat and bloating. Aim for at least 25-30 grams of fiber per day.

2. Stay hydrated

Drink plenty of water, because according to research published in the Journal of Nutrition, staying hydrated is important for preventing constipation. Water helps soften stools and makes them easier to pass. Aim to drink about 8 glasses (about 2 litres) of water a day, but you’ll need to drink more if you’re exercising or live in hot areas. Limit your intake of caffeine and alcohol, as these can dehydrate you and cause constipation.

3. Regular physical activity

Engage in regular physical activity, such as walking, running, yoga or swimming. Exercise improves digestion and helps regulate bowel function. Experts recommend trying not to sit for long periods of time, as this can slow down digestion.

4. Manage stress

Try stress management practices like deep breathing, meditation or yoga. Stress affects the digestive system, so reducing stress can help prevent constipation. Also make sure you’re getting enough sleep, as lack of rest can lead to increased stress and digestive problems.

5. Monitor diet and cravings

Reduce your intake of processed foods, which are mostly low in fiber, contain unhealthy fats, and sugar. These can cause constipation. Salty and sugary foods can cause water retention, which can harden stools and cause constipation.

6. Include probiotic foods

Consuming foods that contain probiotics, such as yogurt, kefir, sauerkraut, or other fermented foods, can help maintain gut health, improve digestion, and prevent constipation. If you have digestive issues, you may want to consider taking a probiotic supplement.

7. Avoid iron supplements if not necessary

If you’re taking iron supplements, you should be aware that they can cause constipation. If possible, talk to your doctor to see if you can switch to another type of iron or lower your dose.

How is premenstrual constipation treated?

If constipation occurs despite precautions, some of the following treatments may be applied:

• Over-the-counter laxatives or stool softeners can be used temporarily to relieve constipation. However, they should not be used regularly without consulting a doctor.
• Magnesium supplements or magnesium-rich foods such as spinach, nuts, and seeds can help eliminate loose stools and promote bowel movements.
• Some herbs, such as ginger or mint, can help stimulate the bowels and improve digestion.
• A warm bath can relax the abdominal muscles and relieve constipation.
• Consuming probiotics through supplements or fermented foods such as yogurt, kefir or sauerkraut can improve gut health and support digestion.
• If these methods do not resolve the problem or if you have severe symptoms, see a doctor for further evaluation.