Causes of constipation before menstruation
Pre-menstrual constipation is a common problem that many women experience, mainly due to hormonal changes. Constipation can lead to pelvic congestion causing severe menstrual cramps. The following are the causes of constipation after menstruation:
Hormonal fluctuations
During the luteal phase of the menstrual cycle (the time between ovulation and the start of your period), progesterone levels increase. Progesterone relaxes the body's smooth muscles, including those in the digestive tract. This dilation can slow the movement of food through the intestines, leading to constipation.
Reduced intestinal motility
Before menstruation, the body produces prostaglandin, which helps the uterus contract to remove the lining. These chemicals can also affect the digestive tract, slowing bowel movements and contributing to constipation.
Stay hydrated
Hormonal changes before menstruation can lead to water retention in the body. This water retention can reduce the water content of the stool, making it more difficult to pass, thus leading to constipation.
Change your diet
Many women crave salty, sweet or processed foods before their period. These foods can cause dehydration and reduce fiber intake, both of which can lead to constipation. Additionally, premenstrual symptoms such as fatigue, bloating, and irritability can lead to decreased physical activity. Lack of movement or exercise can slow down the digestive process causing constipation.
How to prevent constipation before your period?
- Eat plenty of fiber-rich foods such as fruits, vegetables, whole grains, beans, nuts and seeds. Fiber increases stool bulk and helps stool move more easily through the digestive tract.
Staying hydrated is essential to prevent constipation, according to a study published in the journal Nutrients.
- Engaging in regular physical activity, such as walking, jogging, yoga or swimming can help your digestive system work better.
- Practice stress management techniques such as deep breathing, meditation or yoga. Stress can affect your digestive system, so reducing stress can help prevent constipation.
- Reduce your intake of processed foods, which are often low in fiber and high in unhealthy fats and sugars. These can cause constipation.
Consuming probiotic-rich foods, such as yogurt, sauerkraut or other fermented foods, can help maintain healthy gut flora and improve digestion, while also preventing constipation.
