8 Tips to Combat Constipation During Periods

Do you experience digestive problems like constipation during periods? Sometimes, the ebb and flow of your hormones during periods can affect your digestive system, leading to problems like constipation. As if mood swings and fatigue during periods weren’t enough, constipation adds another layer of discomfort to an already challenging time. However, it is possible to navigate your menstrual cycle with more ease and comfort. If you’re looking for ways to combat constipation during periods, look no further! Here’s everything you need to know about it.

What causes constipation during periods?

During menstruation, your body undergoes a lot of hormonal fluctuations, which affect various systems, including your digestive system. Progesterone, the hormone that supports menstruation and pregnancy, rises before periods to prepare the uterus for pregnancy, explains obstetrician and gynecologist Dr Padma Srivastava. Periods relax the muscles of the intestines, leading to slower movement of food and waste through the digestive tract. This laziness contributes to constipation in some women during their periods.

Changes in diet and hydration levels usually occur before and during menstruation, which can also affect bowel movements. For example, increased cravings for convenience foods high in sugar and low in fiber can exacerbate constipation problems. Hormonal fluctuations cause water retention in the body, which leads to bloating and abdominal discomfort, which contributes to irregular bowel movements. By paying attention to these factors and making small adjustments, such as increasing fiber intake or staying hydrated, people can reduce or prevent constipation during this month.

How to deal with constipation during your period?

Here are some expert-suggested ways to deal with constipation during periods:

1. Eat foods rich in fiber

An effective solution to dealing with constipation during your period is to increase your intake of high-fiber foods such as fruits, vegetables, and whole grains. Fiber helps soften stools and promote regular bowel movements, reducing the discomfort of constipation, the expert said.

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3. Eat more probiotic-rich foods

Probiotics are beneficial bacteria that support gut health and help regulate digestion, reducing the likelihood of constipation during menstruation. A study in Pharmacological Research Eating more probiotics has been found to help improve digestion. You should include more probiotic-rich foods in your diet, including yogurt, kefir, lentils, kimchi, kombucha, tempeh, cheddar, mozzarella, and gouda cheese.

4. Be physically active

When you exercise, it automatically reduces the time it takes for food to move through the colon and limits the amount of water your body absorbs from stool. Light physical activity, such as yoga or gentle exercise, can stimulate bowel motility and help relieve bloating and abdominal discomfort associated with constipation during periods, the doctor explains. Exercising for 45 minutes can reduce the pain caused by constipation during periods.

5. Relaxation techniques

Mindful relaxation techniques open up all your senses and relax your muscles from head to toe. Deep breathing and meditation can help manage stress levels that can affect your digestive system and lead to problems like constipation during periods.

6. Avoid triggers

Drinking caffeinated beverages, dairy products, junk foods, and highly processed foods can worsen constipation and trigger indigestion. Paying attention to what you eat can prevent constipation, reduce discomfort during your menstrual cycle, and promote overall well-being.

Also Read: 5 Foods to Soften Stools and Relieve Constipation

7. Drink herbal teas

Herbal teas such as chamomile or peppermint are also soothing and aid digestion. You can sip these throughout the day to help ease discomfort. According to NIH National Center for Complementary and Integrative Health (NCCIH), herbal teas have natural laxative properties that can help you get some relief.

8. Stay hydrated

Drinking plenty of fluids every day helps with digestion. Staying hydrated by drinking plenty of water throughout the day will help keep things running smoothly in your digestive system. It helps break down and process food, which helps prevent constipation during periods.

Other digestive problems to watch out for during periods

Apart from bloating and constipation, menstrual periods can also aggravate other digestive problems that you should be aware of. A common problem is acid reflux or heartburn, which may worsen during menstruation due to hormonal fluctuations. Furthermore, some women may experience diarrhea during their periods, a condition called period-related diarrhea (PRD) due to hormonal changes.

However, if you notice persistent or severe digestive problems during your periods, it is essential to consult a specialist for proper management.