Menstrual Constipation.
Constipation during period or a woman’s menstrual cycle is a common issue that many women experience. This can be caused by hormonal changes in the body, as well as certain lifestyle choices.
During a woman’s menstrual cycle, the hormone progesterone is produced in higher quantities. Progesterone is known to slow down the movement of food through the digestive tract, which can lead to constipation. Additionally, many women experience bloating and water retention during their menstrual cycle, which can also contribute to feelings of constipation.
In addition to hormonal changes, certain lifestyle choices can also contribute to constipation during a woman’s menstrual cycle. For example, a diet that is low in fiber can make it difficult for the body to move waste through the digestive tract. Additionally, a lack of physical activity can lead to sluggish digestion, which can make it difficult to have a bowel movement.
3 Tips To Deal With Constipation During Period
- Eat a diet high in fiber: Fiber is important because it helps to keep the digestive tract moving and can help to prevent constipation. Eating fruits, vegetables, and whole grains can help to increase your fiber intake.
- Stay hydrated: Drinking plenty of water can help to keep your stools soft and prevent constipation. Additionally, drinking herbal teas such as ginger, mint, and chamomile can help to soothe the digestive tract and promote regular bowel movements.
- Exercise regularly: Exercise can help to stimulate the muscles in the digestive tract, which can help to move waste through the body more efficiently. Additionally, exercise can help to reduce stress, which can contribute to constipation.
- #Bonus Tip: Listen to your body! If you are feeling constipated, try not to ignore the feeling and hold it in. If you feel the urge to have a bowel movement, try to go to the bathroom as soon as possible.
Eat A Diet High In Fiber
Eating a diet high in fiber (constipation during period) is an effective way to alleviate menstrual constipation. Fiber is a type of carbohydrate that the body cannot digest. Instead, it passes through the digestive system, absorbing water and adding bulk to the stools. This makes bowel movements more regular and easier to pass, which helps to prevent constipation.
Fiber can be found in a variety of foods, including fruits, vegetables, whole grains, nuts, and seeds. Some good sources of fiber include:
- Fruits such as raspberries, pears, and apples
- Vegetables such as broccoli, Brussels sprouts, and artichokes
- Whole grains such as oatmeal, quinoa, and brown rice
- Nuts and seeds such as almonds, chia seeds, and flaxseeds
It is important to note that increasing your fiber intake should be done gradually, as a sudden increase can cause gas, bloating, and discomfort. Try to add more fiber-rich foods into your diet gradually over a period of a few weeks. Also, make sure to drink enough water and other fluids to help the fiber move through your digestive system.
Eating a diet high in fiber can also help to regulate hormones and reduce bloating during the menstrual cycle. So, it’s a good idea to include fiber-rich foods in your diet all the time, not only when you’re experiencing constipation.
Your Gut Health Could Be Suffering : Constipation During Period
Gut health can be a factor that contributes to constipation during a woman’s menstrual cycle. Hormonal changes that occur during the menstrual cycle can affect the gut in several ways. For example, the hormone progesterone, which is produced in higher quantities during the menstrual cycle, can slow down the movement of food through the digestive tract, which can lead to constipation.
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Stay Hydrated
Constipation during period – Staying hydrated is an important step in preventing constipation during a woman’s menstrual cycle. Water is essential for keeping the stools soft and preventing constipation. It helps to add moisture to the feces and make them easier to pass through the digestive tract. Additionally, drinking enough water can help to flush out toxins and waste products from the body, which can help to prevent constipation.
Additionally, drinking herbal teas such as ginger, mint, and chamomile can help to soothe the digestive tract and promote regular bowel movements. These teas have natural properties that can help to reduce bloating, gas and cramps, which can be common during the menstrual cycle.
It is recommended to drink at least 8 glasses of water per day, and more if you are physically active or live in a hot climate. Try to drink water throughout the day, rather than all at once, to keep your body hydrated. Additionally, it’s important to avoid dehydrating drinks such as caffeine, alcohol, and sugary drinks as they can cause dehydration and worsen constipation symptoms.
Exercise Regularly
Exercising regularly is an effective way to alleviate constipation during a woman’s menstrual cycle. Regular physical activity can help to stimulate the muscles in the digestive tract, which can help to move waste through the body more efficiently. Additionally, exercise can help to reduce stress, which can contribute to constipation.
Exercise can also help to reduce bloating and water retention, which are common during the menstrual cycle and can contribute to constipation. Cardiovascular exercises such as brisk walking, cycling, swimming, or jogging can help to get the blood flowing and stimulate the muscles in the digestive tract. Additionally, yoga and Pilates can be great options as they focus on stretching and strengthening the muscles, which can help to promote regular bowel movements.
It’s important to note that you should start exercising gradually, and don’t push yourself too hard. It’s also important to listen to your body, if you feel any pain or discomfort during exercise, stop and rest.
Try Yoga – Our Top Exercise Recommendation
Yoga is a great exercise recommendation for alleviating constipation during a woman’s menstrual cycle. Yoga is a form of exercise that focuses on stretching and strengthening the muscles, which can help to promote regular bowel movements. Additionally, yoga can help to reduce stress, which can contribute to constipation.
Certain yoga poses can be particularly beneficial for relieving constipation. For example, the forward bend pose, or Paschimottanasana, can help to stretch the abdominal muscles and stimulate the digestive tract. The seated twist pose, or Marichyasana, can also help to massage the abdominal muscles and stimulate the digestive system.
Yoga can also include breathing exercises or pranayama, which can help to relax the body and mind, and reduce stress. Yoga breathing exercises such as diaphragmatic breathing, or Ujjayi pranayama can help to calm the mind and stimulate the digestive system.
It’s important to note that practicing yoga should be done under the guidance of a certified instructor, especially if you have any health conditions or injuries.
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Bonus Tip – Constipation During Period
Listening to your body is an important step in preventing constipation during a woman’s menstrual cycle. Our body gives us signals and cues that tell us when it’s time to have a bowel movement. Ignoring these signals can lead to constipation. During your menstrual cycle, it’s important to pay attention to your body’s signals and respond accordingly.
If you feel the urge to have a bowel movement, try to go to the bathroom as soon as possible. Don’t hold it in or delay going to the bathroom. This can cause the stools to become harder and more difficult to pass.
In Conclusion – Menstrual Constipation
Constipation during period or a woman’s menstrual cycle is a common issue that many women experience. This can be caused by hormonal changes in the body, as well as certain lifestyle choices. However, there are ways to alleviate constipation during your menstrual cycle such as eating a diet high in fiber, staying hydrated, regular physical activity, and listening to your body. If the constipation persists, it is important to speak with your healthcare provider. So, it’s important to take care of ourselves and not ignore the symptoms of constipation.
