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The Monthly Struggle is Real: Understanding Premenstrual Constipation

Are you tired of feeling stuck before your period? You’re not alone. Many women experience premenstrual constipation, a frustrating symptom of PMS that can leave you feeling uncomfortable and anxious.

Hormonal Havoc: The Culprit Behind PMS Constipation

During the 1-2 weeks leading up to your period, your body undergoes significant hormonal changes. These fluctuations can wreak havoc on your digestive system, leading to constipation, bloating, and other uncomfortable symptoms. While the exact hormone responsible for PMS constipation is still unknown, research suggests that progesterone and estrogen may play a role.

Breaking Down the Causes of PMS Constipation

Several factors contribute to premenstrual constipation. These include:

• Hormonal fluctuations
• Decreased bowel motility
• Increased water absorption in the colon
• Poor diet and hydration

Getting Your Bowel Movements Back on Track

Don’t let PMS constipation get the best of you. Try these tips to get your bowel movements back to normal:

• Eat a High-Fiber Diet: Fiber helps bulk up your stool, making it easier to pass. Include fiber-rich foods like oats, pears, beans, and whole grains in your diet.
• Stay Hydrated: Drink plenty of water to soften your stool and make it easier to pass. Aim for at least 8 cups (64 ounces) of water per day.
• Exercise Regularly: Gentle exercise, such as yoga or a light walk, can help stimulate bowel movements.
• Don’t Hold It In: Listen to your body and respond to the urge to go. Holding it in can lead to harder, drier stool that’s more difficult to pass.

Preventing Future PMS Constipation

Take control of your digestive health by making a few simple changes to your lifestyle:

• Avoid Dehydrating Beverages: Limit your intake of diuretics like caffeine and alcohol, which can exacerbate dehydration.
• Eat a Balanced Diet: Focus on whole, nutrient-dense foods to support your overall health and digestive system.
• Consider Birth Control Options: Hormonal birth control may help regulate your hormones and alleviate PMS symptoms.

Other PMS-Related Digestive Issues

Constipation is just one of many digestive issues that can arise during PMS. Other common problems include:

• Diarrhea: Triggered by dehydration and hormonal fluctuations, diarrhea can be managed by staying hydrated and avoiding trigger foods.
• Gas and Bloating: Caused by hormonal changes and certain foods, gas and bloating can be alleviated by avoiding trigger foods and taking OTC medications.

When to Seek Medical Attention

While PMS constipation is usually harmless, it’s essential to seek medical attention if you experience:

• Severe cramping
• Blood in your stool
• Chronic constipation that lasts more than 3 days

Remember, you don’t have to suffer in silence. By understanding the causes of PMS constipation and making a few simple lifestyle changes, you can take control of your digestive health and feel more comfortable during your period.