Getting Constipated Before Your Period? Tips for Relief

The Link Between Constipation and Menstrual Cycles

Feeling constipated, bloated, or crampy leading up to your period is surprisingly common. Hormonal fluctuations premenstrually can impact gut function, slow digestion, and contribute to other gastrointestinal issues for many women in the days before menstruation begins.

Why Constipation Tends to Worsen Premenstrually

Several factors come into play that make women more prone to constipation in the week or so before getting their periods:

• Progesterone levels rise after ovulation to prepare the uterus for potential pregnancy. Higher progesterone relaxes smooth muscle tissue everywhere, including your bowels, allowing waste to move slowly through the intestines.
• Estrogen increases your body's production of prostaglandins premenstrually which can trigger uterine contractions and menstrual cramps. These prostaglandins can also spasm intestinal muscles causing diarrhea or make bowel movements more difficult.
• Bloating caused by fluctuating reproductive hormones premenstrually may place pressure on the rectum making it harder to have bowel movements.

Other Digestive Problems Before & During Periods

On top of constipation, many women experience other GI issues around their cycles like:

• Cramping, gas and abdominal discomfort
• Alternating constipation and diarrhea
• Nausea or loss of appetite
• More severe or frequent IBS symptoms
• Increased heartburn or acid reflux

These symptoms typically begin shortly before menstruation starts and improve or resolve once your period ends a few days later as hormone levels shift and stabilize again.

Dealing with Premenstrual Constipation Issues

Making certain lifestyle adjustments can help minimize or relieve constipation struggles leading up to your period each month:

Stay Well Hydrated

Drink plenty of fluids daily, like water and herbal teas. Getting enough liquids helps soften stools making them easier to pass, while preventing dehydration which can worsen constipation symptoms.

Exercise Regularly

Physical activity stimulates contractions in your intestines that push food and waste through your GI tract more rapidly. Aim for at least 30 minutes of moderate exercise most days.

Consume More Fiber

Fiber adds bulk to stool and often reduces constipation. Focus on getting more fiber a few days before your period is due until it ends. Good sources include fruits, vegetables, whole grains, beans and nuts.

Try Over-the-Counter Laxatives

Gentle stimulant, lubricant or stool softener laxatives can provide short term constipation relief premenstrually when used properly. Follow dosage guidelines.

Apply Heat

Applying a warm heating pad to your abdomen can help relax tightened intestinal muscles to have bowel movements with less painful straining.

Massage Your Abdomen

Massaging your stomach in clockwise circles before bedtime can assist with motility of waste through your colon to ease constipation.

Practice Relaxation Techniques

Stress worsens GI issues, especially around periods. Try yoga, meditation, deep breathing and other methods to calm your mind which also reduces intestinal spasms.

When to See Your Doctor

You should make an appointment with your physician if you experience:

• No bowel movements for 3+ days premenstrually despite lifestyle remedies
• Severe abdominal pain/cramping accompanying constipation before periods
• Bloody stools
• Unintended weight changes
• Persistent diarrhea lasting over 2 menstrual cycles
• Fever or vomiting

These symptoms could indicate an underlying gastrointestinal disorder, infection or condition unrelated to regular hormonal period changes requiring proper diagnosis and management.

Medical Constipation Treatment Options

If home treatments aren't helping ease premenstrual constipation, your physician may recommend:

• Prescription Laxatives - These are stronger than over-the-counter options if constipation is moderate to severe.
• Medications - Products that target abdominal pain, bloating or slow motility may provide relief of associated constipation.
• Hormonal Birth Control - Certain contraceptive pills or devices can stabilize hormones reducing premenstrual symptoms like constipation.
• Biofeedback Therapy - Learning to control stress response and intestinal muscle tension via feedback sensors helps retrain healthy bowel function.

Identifying any dietary intolerances, underlying medical issues or nutrient deficiencies contributing to worsening constipation around your period can enable more targeted symptom management as well.

When Constipation Predominates: Premenstrual Syndrome (PMS)

If you regularly experience severe bloating, infrequent bowel movements, or other disabling digestive issues the week before your period, you may have a common condition known as premenstrual syndrome (PMS).

Common PMS Gastrointestinal Symptoms

Digestive complaints of PMS often include:

• Abdominal bloating
• Breast tenderness
• Nausea
• Constipation and/or diarrhea
• Gas and intestinal cramps

These GI problems premenstrually typically co-occur alongside other PMS symptoms like headaches, back pain, fatigue, food cravings, anxiety and trouble concentrating.

What Causes PMS Gut Issues?

The exact mechanisms still remain unclear but seem to involve complex interactions between reproductive hormones, brain chemicals and nerves regulating digestion:

• Elevated progesterone relaxes smooth intestinal muscle hampering motility
• Estrogen increases fluids retained, raising pressure on organs
• Altered serotonin levels affect pain perception thresholds
• Inflammation worsens with shifting hormone levels

These changes specifically affect the large intestine enhancing issues like bloating and constipation right before menstrual bleeding.

PMS Constipation Relief Tips

To help ease constipation and abdominal discomfort from PMS premenstrually:

• Follow a low-salt diet to reduce bloating
• Avoid refined carbs and sugars prone to causing inflammation
• Stay hydrated drinking at least 64 oz water daily
• Take brief, gentle walks to stimulate bowel motility
• Take OTC medications for associated PMS symptoms
• Consider speaking to your doctor about prescription therapies if disabling

Keeping a symptom diary noting dietary triggers and timing of PMS symptoms can also help determine optimal management strategies.

When to Seek Medical Care

Consult your physician promptly if you regularly experience:

• Little to no bowel movements for over 3 days before your period
• Inability to effectively manage recurring constipation premenstrually using home treatments
• Disabling pain, bloating or other PMS symptoms interfering with work, relationships or quality of life

Your doctor can check for any underlying conditions or nutrient deficiencies contributing to worsening problems. They may suggest diagnostic tests, offer prescription medication options able to better prevent disruptive premenstrual constipation, or refer you to a gastrointestinal specialist if needed to identify optimal management approaches catered to your individual health status and needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.