Numerous signs and symptoms of your period include headaches, sore breasts, nausea, bloating, and many others. However, one symptom that doesn’t receive enough attention is constipation. It’s possible that you’ve already experienced it, but you won’t realize that it happens exactly before your period until you read this article. Let’s explore constipation as a premenstrual symptom.
Constipation Before Your Period
Similar to other premenstrual symptoms, the primary cause of constipation before or during your period is unknown to medical professionals. One thing is certain: fluctuations in hormones like estrogen and progesterone play a significant role. Here are some factors that may contribute to constipation before your periods.
Hormonal problems
Progesterone tends to accumulate before your menstruation begins. This causes your digestion to slow down, which could lead to constipation before and during your periods.
Underlying health issues
For instance, endometriosis and irritable bowel syndrome (IBS) can increase your likelihood of experiencing constipation during your period, especially in the first few days. Many people who experience unpleasant periods also experience constipation.
Increased Stress
Hormonal changes and the physical discomfort that come with menstruation can cause increased stress, and stress can have an adverse effect on your digestive system, possibly resulting in constipation.
Dietary Changes
Many people get cravings for particular foods before and during their periods, such as chocolate and salty snacks. These cravings might cause dietary changes, which may include eating less fiber or more processed foods, both of which can cause constipation.
Reduced Physical Activity
Some people may exercise less or reduce their physical activity levels during their period as a result of pain or discomfort. Constipation may result from a decrease in exercise since regular exercise can support regular bowel motions.
Natural Period Constipation Remedies
1- Using Warm Lemon Water to Relieve Period-Related Constipation
Drinking warm lemon water, especially in the morning, can help alleviate period-related constipation. You can create a natural remedy for period constipation by adding lemon juice or lemon slices to warm water, which aids in hydration.
2- Chia Seeds as a Solution for Period-Related Constipation
Natural constipation cure is possible with chia seeds. They are a good source of fiber, which can give the stool more bulk, and they also have a gel-like consistency when combined with water, which can aid in promoting softer stool for simpler digestion.
3- Probiotics for Managing Period-Related Constipation
Probiotics support the growth of good bacteria in the gut. Constipation is a symptom of dysbiosis or an imbalance of the good and bad bacteria in the gut. Constipation during your periods might be relieved by consuming probiotic foods.
4- Using Senna – An Herbal Laxative for Constipation Relief
Senna is a well-liked, secure herbal laxative that aids in treating constipation. Senna includes plant substances called glycosides that energize gut neurons and speed up bowel motions.
5- Stay Hydrated to Alleviate Period-Related Constipation
One of the most typical causes of constipation is dehydration. Making sure you’re hydrated by drinking lots of water and consuming foods high in water content, such as cucumbers, is crucial to preventing constipation during your period.
6- Add Prunes in your Diet
Prunes and prune juice are frequently promoted as nature’s cure for constipation. Prunes may be the most widely available natural remedy.
Prunes can contain sorbitol in addition to fiber. This sugar alcohol has a laxative effect.
7- Fiber for Period Constipation
Fiber, which constitutes the edible parts of plants unaffected by digestive enzymes but serving as nourishment for beneficial gut bacteria, plays a vital role in easing period-related constipation. Including a variety of fruits, vegetables, legumes, grains, nuts, and seeds in your diet increases your fiber intake and aids in adding bulk to your stool, facilitating easier passage through the digestive system to alleviate period constipation.
Conclusion
Constipation before one’s period is a common and uncomfortable experience often attributed to hormonal fluctuations. Implementing dietary and lifestyle adjustments can help manage this issue, ensuring greater comfort during this time. For persistent issues, consulting a doctor is essential to identify the underlying cause and determine an effective treatment.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support.
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