Conquering Constipation During Perimenopause: 5 Holistic Tips for Regular Bowel Movements

Constipation is a frustrating issue for many women experiencing perimenopause. As hormonal changes occur, women often experience uncomfortable digestive symptoms. Fluctuations in estrogen during this time can significantly impact bowel regularity, leading to unpleasant symptoms.

This article will delve into the link between constipation and hormonal shifts, specifically the role of excess estrogen, while providing five holistic strategies to support regular bowel movements during this transition.

Understanding Constipation and Hormonal Changes

Constipation is typically diagnosed when a person has fewer than three bowel movements weekly, accompanied by hard stools, discomfort, or difficulty passing stools. During perimenopause, fluctuating estrogen levels can lead to digestive issues.

Research from the Journal of Clinical Endocrinology & Metabolism shows that women with elevated estrogen levels may experience delayed gastrointestinal transit, leading to constipation. For example, a study indicated that about 30% of women report a noticeable increase in constipation symptoms during perimenopause, highlighting the connection between fluctuating estrogen and digestive health.

Colorful, healthy foods rich in fiber can aid digestion.

These hormonal changes can cause not only constipation but also compound other menopausal symptoms, creating a cycle of discomfort for many women.

The Effects of Excess Estrogen

As estrogen levels fluctuate, the body's digestion may also be affected. Research suggests that excess estrogen can contribute to gut inflammation and an imbalance in gut bacteria. This disruption impacts digestive efficiency and may worsen constipation.

A study from the American Journal of Obstetrics and Gynecology reported that 70% of women in perimenopause complain of gastrointestinal issues like bloating, abdominal discomfort, and constipation. These findings emphasize the strong link between hormonal changes and digestive health.

Additionally, constipation can cause a buildup of estrogen in the body, as any excess the body doesn't need is typically removed through stool. When the stool backs up, the estrogen can get reabsorbed into circulation and cause estrogen dominance, a condition that leaves many perimenopausal women feeling restless, sleep-deprived, anxious, with increased hot flashes, and irritability.

5 Holistic Tips for Regular Bowel Movements

While hormonal changes are beyond your control, you can adopt several holistic practices to maintain regular bowel movements and ease constipation.

1. Increase Fiber Intake

Consuming a diet rich in fiber is key to promoting healthy digestion. Include whole grains, fruits, vegetables, and legumes in your meals. Try to consume at least 25-30 grams of fiber daily. For example, one medium apple contains about 4 grams of fiber, while a cup of cooked brown rice provides around 3.5 grams.

2. Stay Hydrated

Drinking enough water is essential for digestive health. Aim for at least eight 8-ounce glasses of water each day, and consider increasing your intake if you exercise or live in a warm climate. Proper hydration ensures that the body can effectively process dietary fiber, which helps alleviate constipation.

3. Regular Exercise

Engaging in physical activity can stimulate bowel movements and boost gut health. Strive for at least 150 minutes of moderate-intensity aerobic exercise each week, such as walking, cycling, or dancing. Adding strength training exercises two to three days a week can further enhance digestive function.

4. Mindfulness Practices

Stress can worsen constipation, especially during perimenopause. Mindfulness techniques such as yoga, meditation, and deep-breathing exercises may help reduce stress levels. For example, just 10 minutes of daily deep-breathing exercises can significantly lower anxiety and promote relaxation, positively impacting digestive health.

5. Consider Probiotics

Probiotics can assist with restoring gut bacteria balance and improving overall digestive health. Incorporate probiotic-rich foods such as yogurt, kefir, or kimchi into your diet, or consider taking a high-quality probiotic supplement, like Microbiome Labs Mega Spore (use HCFY2015 for a discount). Probiotics can enhance digestion and help combat constipation gently and effectively.

Empowering Your Digestive Health Journey

Dealing with constipation during perimenopause can be challenging, but understanding the connection between hormonal shifts and digestive health gives women the ability to take control of their well-being. By adopting these five holistic tips, it's possible to relieve constipation and promote a healthier gut.

Embrace your body's changes and remember that a holistic approach can lead to improved digestive health. As you implement these strategies, pay attention to how your body responds and consult with a healthcare professional if symptoms persist.

By adopting these lifestyle changes and holistic practices, you can navigate constipation during perimenopause and achieve better overall health. If you would like more support with optimizing your body systems, check out my 6-week series, Mapping Menopause: It's Functional! Our fall series starts in October and runs for one hour each week. You'll be done and on your way to optimization before the holidays! Following the link to sign up for more information. Feel free to bring a friend, our #MyMenoTribe is a great way to feel supported during this turbulent phase of life. See you there!