Why your period disrupts your bowel habits

During your period, you’re already riding a hormonal roller coaster dealing with uncomfortable cramps.  At the same time, the inner working of your digestive system kind of goes haywire resulting in constipation, bloating, or diarrhea – or all of the above.

It’s not uncommon for most women to have mild to manageable digestive distress during their menstrual cycle.  But for others, it can make that “time of the month” just one more thing to have to deal with. 

What is it about your period that causes these changes in your bowel habits?  Why does your body experience these unpleasant issues during a time that already can be stressful for some women?

Why digestive issues happen during your period

The primary instigator of constipation, bloating, or diarrhea is not entirely understood but most likely are due to hormones your body releases during menstruation.  The specific hormones are called prostaglandins, chemicals released during your period that allow the uterus and the intestines to contract.  This contraction is important as it helps the uterus slough off the uterine lining during menstruation.  Prostaglandins are released once menstruation is triggered and can also be responsible for uterine cramping and discomfort that some women experience during their menstrual cycle. 

Diarrhea is one of the bowel changes you may experience. Again, this is believed to be due to higher levels of prostaglandins which cause increased contraction, motility, and relaxation of the smooth muscles of the digestive tract as menstruation begins. Women who experience diarrhea during their period usually get it once menstruation has started and it usually occurs in the first three days of a woman’s cycle.  Since all women are unique, depending on their level of hormones, not all women have these symptoms or may have them at different time of their cycle.

Constipation is another digestive issue some women may have during their period.  This tends to happen prior to their period and usually resolves within the first few days of menstruation.  Again, blame constipation on prostaglandins, the hormone responsible for the growth and thickening of the uterine walls and peaks right before ovulation.   As the level of prostaglandins build up right before your menstrual cycle, it can cause a slowing down of the bowels. 

Period bloat is another downfall of that time of the month.  It’s estimated that almost 70 percent of women experience bloating and this time the cause appears to be fluctuations in estrogen levels along with a sharp drop in progesterone right before your period starts. 

What to do to keep your bowels happy during your period

There are several steps you can take in the premenstrual and menstrual time frame to try and alleviate symptoms.  These include the following:

·      Alter your diet to include lots of high fiber foods such as fruits, vegetables, whole grains, and beans.  Limit your intake of salty foods, dairy, sugar, alcohol, spicy foods, and caffeine.

·      Manage or reduce stress by using relaxation techniques such as yoga or meditation.

·      Regular exercise is vital for reducing menstrual-related bowel symptoms, especially belly bloat.  Working up a sweat helps keep you regular reducing constipation since a sedentary lifestyle tends to lead to a more sluggish digestive system.

·      If eating a high fiber diet doesn’t seem to do the trick for constipation, try an over-the-counter medication such as MiraLAX or stool softeners.

·      To beat back period bloat, stay away from foods causing gas – broccoli, Brussels sprouts, cabbage, beans, cauliflower, and lettuce.  These foods contain a complex sugar called raffinose and humans lack the enzyme to help break it down properly.

·      Fizzy beverages and sugary drinks also can promote bloat causing you to puff up like a blowfish.  Instead, rely on water aiming for at least eight cups a day.