How to Deal with PMS Constipation During Your Period?
Constipation and other bowel disorders are common just before and during your period.
They occur due to irregular hormonal changes.
Constipation during your period is quite uncomfortable but relatively normal.
There is no need to worry until you experience other worrying signs like blood in your stool or severe pain.
A study by NCBI revealed that 50 % of the women noted variation in constipation during the menstrual cycle.
Continue reading to find out why and how to handle PMS constipation.
Why it happens
Like other menstrual symptoms, experts are not sure what causes constipation during your period.
Hormonal fluctuations in Estrogen and Progesterone are a significant factor. Yet, there are other factors to consider.
Hormonal changes
Before the initial period days, Progesterone level rises in the body.
As a result, it limits the digestive system and results in constipation just before and during your period.
You might have read that Progesterone is responsible for PMS.
However, other researchers have figured out that Estrogen is responsible for the same, not Progesterone.
Underlying conditions
PMS constipation during menstruation is more common in those with specific health issues.
If you have Endometriosis or Irritable Bowel Syndrome (IBS), it is common to have constipation during the first few days of your period.
If your periods are usually quite painful, you may also be more prone to constipation.
Management techniques
There are a lot of things that come up with menstruation.
Together these things make PMS constipation worse.
However, there are several techniques that you can try out to minimize the effect on your day-to-day life.
Increase your fiber intake
Fiber can bulk up your stool, making it easier for your digestive system to process.
Since your body’s natural rhythms may slow down due to hormone fluctuations, consuming fiber can help you during your period.
Beans, lentils, apples, whole grains, and greens are among the foods you can source fiber from.
Believe in gradual progress
You may face problems like gas and bloating if you rapidly increase your fiber intake.
So it is advised to keep things slow.
Stay hydrated
If you don’t get enough water during your period, you are more likely to get PMS constipation.
Apart from water, you can also try out juicy fruits, soups, soft beverages, etc.
Warm water alongside lemon is a popular home remedy for PMS constipation.
You can also consider sparkling water, as carbonated beverages may help with constipation.
Exercise regularly
Physical exercises will help your intestines to get moving.
We fully understand that finding motivation while dealing with cramps and other menstrual symptoms is not an easy task.
However, a gentle 20-minute walk can also be of great help.
Don’t try to hold back
If you usually hold your bowel movements, try to break this habit.
It can be painful to pass stool during periods, but holding it back will worsen the condition.
Stool over time, turns hard and gets more difficult and painful to pass.
Try a mild laxative
Laxatives are available over the counter, but you should talk to your doctor before you take one.
They may advise you to use a laxative or stool softener.
Read the instructions on laxative packaging to avoid developing a dependency on the drug.
How to prevent PMS constipation from happening again
Constipation during your period is a common problem, but there are ways to minimize its severity or perhaps eliminate it.
Hormonal birth control may aid you out
Hormonal birth control pills can help to keep your hormones stable.
It can prevent constipation and other digestive issues.
Apart from preventing pregnancy, the pill has other benefits too.
Donât randomly consider it.
Always consult your doctor if it’s something you want to try.
Get rid of dietary triggers
To prevent PMS constipation, reduce your consumption of processed foods and foods high in fat, sugar, and carbohydrates.
Whenever possible, prefer fresh fruits and whole grains.
You can switch to herbal tea and water instead of caffeine and alcohol.
Try probiotics
Probiotics have been shown to alleviate gastrointestinal symptoms in some patients, including PMS constipation.
Eat more foods that are high in probiotics to improve your health.
These include kimchi, plain Greek yogurt with fruit, miso, and pickled vegetables.
Other digestive issues to watch for
Period-related digestive problems extend beyond constipation.
You may get diarrhea, gas, or both.
These issues happen due to Prostaglandins hormones that aid in uterine contraction and shedding, which leads to PMS and your period.
However, they can also cause severe digestive problems.
In order to alleviate these stomach issues,
- Limit gas-inducing meals
- Reduce your intake of salty foods
- Keep yourself hydrated, but try to avoid sugary or caffeinated beverages
- For chronic stomach gas or diarrhea, try an OTC medication such as Loperamide (Imodium)
When to see a doctor
You shouldn’t have to worry about constipation if your bowel movements return to normal within a few days of starting your period.
But if it interferes with your regular activities or lasts more than three days, you should see a doctor to rule out more serious causes.
Be sure to follow up with them if you also experience,
- Low back pain
- Heavy bleeding
- Harrowing periods
- Blood in your stool
- Nausea and vomiting
- Throbbing pain in your pelvis and upper legs
- Constant and severe gastrointestinal distress before and during your period
Signs of a more severe problem, such as IBS or Endometriosis, may include any of these.
Conclusion
PMS constipation during your period can be frustrating and uncomfortable.
However, there are several effective ways to deal with this issue.
First and foremost, increasing your fiber intake and staying hydrated is crucial.
Additionally, exercising regularly can help regulate your digestive system and ease constipation.
It’s also vital to avoid certain foods that can exacerbate constipation, such as processed foods and those high in fat and sugar.
Finally, over-the-counter laxatives and stool softeners can provide relief in severe cases.
By taking these steps, you can alleviate the discomfort of PMS constipation and maintain your overall health and well-being during your period.
Frequently Asked Questions
What hormone causes constipation in PMS?
Constipation before menstruation is commonly attributed to the progesterone hormone. Premenstrual surges in this hormone impede digestion because it triggers menstruation. Progesterone levels skyrocket right after ovulation.
How can I stop PMS constipation?
PMS constipation can be alleviated by making dietary and lifestyle changes. Staying hydrated and exercising regularly can help. Avoiding foods high in fat, sugar, and salt can also be beneficial. OTC remedies, such as laxatives, may also provide relief. Consult a healthcare professional for severe or chronic symptoms.
Does PMS cause gas and constipation?
Yes, PMS can cause gas and constipation due to hormonal changes. Increased Progesterone levels can slow the digestive system, leading to bloating, gas, and constipation. Making dietary and lifestyle changes and medication can help alleviate symptoms.
Does PMS mess with the digestive system?
Symptoms, including nausea, vomiting, abdominal cramping, and bloating, can all exacerbate during your period. In some people, constipation and bloating are only two of the symptoms that have been linked to ovulation.
Does PMS affect bowel movements?
Yes, PMS can affect bowel movements due to hormonal changes. Increased Progesterone levels can slow the digestive system, leading to constipation, bloating, and other gastrointestinal symptoms. Making dietary and lifestyle changes and medication can help alleviate symptoms.
