Is Constipation Before Your Period Normal?
Many women experience familiar bodily changes leading up to their monthly menstruation. Bloating, breast tenderness, cramps and altered bowel habits often manifest during the premenstrual week. In particular, constipation commonly affects up to half of women prior to periods starting.
Defining Constipation
Constipation refers to infrequent, difficult or incomplete passage of stool. People commonly have bowel movements anywhere from three times a day to three times per week. You may be constipated if experiencing:
- Less than three bowel movements per week
- Hard, dry, lumpy stool
- Straining to pass stool
- Feelings of blockage
- Abdominal pain and bloating
Premenstrual Constipation Causes
Fluctuating reproductive hormones underlie most pre-period constipation:
- Progesterone - Rises after ovulation until menstruation. Slows digestion and gut motility.
- Estrogen - Peaks towards the end of the menstrual cycle. Alters bowel nerve function and muscle contraction.
- Prostaglandins - Increase before menstruation. Can stimulate intestinal cramping and bloating.
These hormonal changes specifically impact the large intestine, triggering difficulty eliminating waste.
Other Contributing Factors
Hormones don't act alone. Other influences also promote constipation before and during periods:
- Dehydration - Fluid loss from bleeding and cramping dehydrates the stool.
- Low Fiber Diets - Lack sufficient indigestible bulk to stimulate bowel movements.
- Stress - Stress hormones slow overall digestion and frequency of contractions.
- Medications - Anti-inflammatories, iron supplements and narcotics induce constipation.
- Lifestyle Factors - Inactivity, irregular meals, travel and poor sleep disrupt normal bowel rhythm.
Managing Premenstrual Constipation
Though frustrating, you can take steps to relieve and prevent period-related constipation:
Increase Fluid Intake
Make a conscious effort to drink more water and hydrating fluids like herbal teas. Proper hydration keeps the digestive tract functioning optimally and stool softened.
- Aim for at least eight 8-ounce glasses of fluids daily
- Include some caffeine-free herbal teas like chamomile, peppermint and ginger
- Infuse your water with fruit slices for flavor and variety
- Set reminders to sip fluids steadily throughout the day
Eat More Fiber
Fiber normalizes stool bulk and stimulates the intestines. Gradually augment fiber sources across your regular diet and when constipated.
- High-fiber cereal, granola
- Beans, lentils
- Nuts, seeds
- Whole grains - brown rice, whole wheat pasta
- Fresh fruits and vegetables
Engage In Light Exercise
Even moderate activity helps counteract sluggish digestion. Take short walks after meals or try yoga sequences to gently stimulate the abdomen.
- Go for a 20-30 minute walk daily
- Practice yoga twists and gentle backbends
- Perform pelvic tilts to encourage bowel movement
Use Over-The-Counter Remedies
Laxatives, stool softeners and probiotics provide short-term constipation relief. Always follow dosage guidelines carefully.
- Stimulant laxatives - senna, bisacodyl
- Emollient laxatives - docusate
- Osmotic laxatives - milk of magnesia, magnesium citrate
- Probiotics - align gut bacteria
Try Alternative Therapies
Numerous complementary modalities claim to help alleviate constipation gently.
- Reflexology - Foot pressure points aid elimination
- Acupressure - Massage abdomen and acupoints
- Aromatherapy - Use digestive oils like ginger, fennel, black pepper
Discuss suitability with a qualified practitioner first before utilizing such approaches.
When to Seek Medical Help
While pre-period constipation responds well to self-care, seek medical help promptly if you experience:
- No bowel movements for over 3-4 days
- Persistent vomiting or abdominal pain
- Rectal bleeding
- Unintentional weight loss
- Constant fatigue and weakness
Such symptoms may reflect an obstruction, gastrointestinal disease or nerve/muscle dysfunction requiring diagnosis.
Diagnosing Sever
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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.
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