Constipation Before Period: Causes and Relief Tips

Constipation Before Period: Causes and Relief Tips

Dealing with constipation before your period can be challenging, but it’s a common issue that many people experience. Understanding that hormonal changes play a role and implementing practical strategies like increasing fiber intake, staying hydrated, and exercising can make a significant difference. But there are more strategies I’ve discovered that can make a real difference, even for the most stubborn constipation. Remember, you’re not alone in this, and there are ways to manage your symptoms and feel more comfortable during this time.

Understanding Constipation Before Your Period

For many of us, the days leading up to our period are filled with a variety of symptoms—cramps, mood swings, and bloating are just a few. But for some, constipation also becomes an unwelcome guest. From my own experience, I’ve found that this can be tied to hormonal changes and other factors that come into play during this time of the month.

Understanding Constipation

First of all, what is constipation? Technically, constipation occurs when you empty your bowels less than 2-3 times per week; however, this is not even the ideal regularity for doing number twos! Ideally, we need to be going 1-2 times per day, with the feeling of complete emptying. I have to say, I don’t think I’ve ever experienced being that regular, but I know some people with really great gut health that do go that amount. For me, I never had the right balance of good vs bad bacteria, and the peristaltic movement of my intestines slowed down over time. There are a number of things that contributed to this in my case:

• Stress (leads to poor vagus nerve tone)
• Packed Foods (chemicals harm good bacteria)
• Lifestyle (drinking and partying slows the bowels down)
• Not enough fiber
• Not enough exercise
• Not enough water

Why is Constipation Bad for You?

The nuts and bolts of it is that apart from feeling painful and uncomfortable, it means that LPS (a harmful substance released by certain bad bacteria) has more opportunity to absorb into your bloodstream, causing issues such as brain fog, inflammation, and cellular damage. When we have the right balance of good vs bad bacteria, this doesn’t happen, and our long-term health isn’t affected. Our systems move the waste out of our bodies, and we feel good.

Is It Normal to Be Constipated Before Your Period?

Absolutely, it can be quite normal to experience constipation before your period. Many of us face various symptoms as our menstrual cycle approaches, including changes in bowel movements. The hormonal fluctuations that occur during this time can affect your digestive system, leading to constipation. I’ve personally found that understanding this connection helped me feel less anxious and more in control.

How Long Does Hormonal Constipation Last?

Typically, hormonal constipation lasts until the end of your menstrual cycle, when your hormone levels stabilize. For many, symptoms improve once menstruation begins. From my own experience, knowing that this discomfort is temporary was reassuring. It helped me stay patient and focused on managing my symptoms effectively.

Why Does Constipation Happen Before Your Period?

1. Hormonal Changes:

The primary culprit behind constipation before your period is often hormonal fluctuations, particularly changes in progesterone levels. Progesterone can slow down the digestive system, leading to slower bowel movements. I noticed that my bowel movements would become less frequent and more difficult as my period approached. Understanding this connection helped me manage the discomfort better.

2. Increased Water Retention:

Many people experience water retention before their period due to hormonal shifts. This can lead to bloating and can sometimes make constipation feel more pronounced. Staying hydrated and monitoring my salt intake helped mitigate some of the bloating and discomfort.

3. Diet and Lifestyle Changes:

Changes in diet or stress levels around your menstrual cycle can also contribute to constipation. For instance, cravings for less fiber-rich foods can impact your digestion. During these times, I made a conscious effort to include more fiber-rich foods in my diet to counteract any potential slowdowns in my digestive system. You can get my free guide on how to improve fiber intake here.

How to Fix Constipation Before Your Period

1. Increase Fiber Intake:

Fiber adds bulk to your stool, making it easier to pass. Foods like fruits, vegetables, and whole grains are great choices. I found that incorporating a variety of fiber-rich foods helped keep things moving smoothly. It also made me feel more balanced overall. There was a period of time, though, when fiber actually made my issues worse, so if this has happened to you before, please check out my guide to fiber, as it discusses why this can happen and then how to introduce it in a variety of ways. I've also included some sample meal plans and recipes to help make it easy.

2. Stay Hydrated:

Drinking plenty of water is crucial when dealing with constipation. It helps to soften the stool and prevent dehydration, which can exacerbate constipation. I tried to make it a habit to drink at least eight glasses of water a day, but for years I found it so hard. I ended up finding a couple of strategies that made it easier:

• Drinking out of a huge cup with a straw (or bottle with a straw). I prefer silicone straws as they are soft on my mouth, flexible, and get a larger flow of water in.
• I switched to plain carbonated water. I know this isn’t necessarily better for me, but I did find that I drank way more water when it had bubbles. At first, I didn’t, but then after a few weeks I kind of got addicted to the bubbles in my mouth, and that made me drink more throughout the day without trying.
• The third tactic I’ve found that is working wonders is adding in natural electrolytes that have a slight flavor, and some other supplements that I’ve been using to heal my leaky gut. Leaky gut is linked to so many issues (food intolerances, brain fog, mood swings, headaches, inflammation, etc.), so that’s really motivated me to keep drinking, and also it tastes pretty good. You can get my leaky gut guide here if you would like to learn more.

3. Regular Exercise:

Physical activity can stimulate your digestive system and promote regular bowel movements. Even light exercises like walking or yoga helped me feel better and more regular before my period. I try to do something every day, plus I try to get extra movement by parking the car far away in the parking lot, walking the long way somewhere, always taking the stairs, dancing while doing chores, and stretching (yoga moves) while transiting to and from work on the ferry. Even when I feel really crappy, I make myself move in some way. This is great for mental health and for constipation.

4. Consider a Probiotic Supplement:

Probiotics can support gut health and improve digestion through a number of mechanisms (such as balancing gut flora or increasing peristalsis), but not all probiotics have been designed to help constipation. Incorporating a specific probiotic supplement for constipation into my routine provided an additional layer of support for my digestive system and sped up my bowels. It's really important, though, that you don’t just go and use any probiotic because the ones that work are specific and have years of data and clinical trials to back up their efficacy for constipation issues. You can get my full guide to constipation treatments here.

5. Monitor Your Stress Levels:

Stress can exacerbate constipation because of the direct link that the vagus nerve has with the gut. When we are stressed, we go into fight, flight, or freeze if we don’t manage it properly. These states can take energy away from digestion. Managing stress through relaxation techniques or mindfulness can help improve your digestive health. Practices like deep breathing and meditation made a difference in my overall well-being and digestive comfort, but the things that worked best were somatic movements. I share some techniques for free here.

Although I’ve outlined some tips here, many people have more complicated situations and may need additional support and interventions. For complicated cases, please grab the full guide. It will give you a really good foundation and roadmap on how to tackle constipation and the different puzzle pieces that contribute to alleviating it long-term.