If you’ve ever found yourself sprinting to the bathroom as your period starts or, conversely, feeling uncomfortably backed up in the days before welcome to the world of period poops. These changes in bowel habits are a common, if not always talked about, part of the menstrual cycle. For many, digestive symptoms like constipation, diarrhea, bloating, and cramping are as much a part of their period as cramps or mood swings.
The cause of these changes in digestion stems from the hormonal ups and downs of the menstrual cycle. Two key culprits are at play: prostaglandins and progesterone. Prostaglandins are fatty acid chemicals that cause the uterus to contract and shed its lining. As explained by Donald Ford, MD, of the Cleveland Clinic, these chemicals don’t simply target the uterus they have the ability to also work on the smooth muscle of your intestines. When prostaglandin levels increase just before and during menstruation, they can cause your bowels to contract more often, which results in more frequent or softer stools, and even diarrhea at times. That’s why some women find that they are having to make extra runs to the bathroom when their period is starting.
On the other hand, progesterone, which is at its peak during the latter part of the menstrual cycle, causes the uterine lining to thicken in preparation for potential pregnancy. Progesterone in high amounts may decrease the rate of movement of food through the intestines, leading to constipation. This is why it’s not uncommon to feel stuck up during the days leading up to your period, only for things to switch into high gear once menstruation begins and prostaglandin comes into effect.
But hormones aren’t the sole cause. Mood and stress changes, often part of premenstrual syndrome (PMS), also can contribute a great deal to digestive symptoms. Stress and mood swings can interfere with the gut brain axis, leaving you vulnerable to both constipation and diarrhea. A few studies indicate that individuals who have greater stress or mood swings during their cycle are more likely to observe changes in their bowel movements.
Dietary and lifestyle choices can support or sabotage your digestive comfort during your period. Most people have a tendency towards high-fat, high sugar food preferences Premenstrually and during menstruation, in part due to hormonal changes. Although these comforts may be soothing at the time, these kinds of foods worsen digestive symptoms, producing additional bloating, gas, and abnormal stools. Consuming a high-fiber diet think vegetables, fruits, whole grains, and legumes can get things running smoothly. Fiber adds bulk to stool and helps promote regular bowel movements, but don’t forget to accompany it with adequate water intake. Staying hydrated is key, particularly because blood loss in menstruation may enhance your risk of dehydration, and that exacerbates constipation.
Physical activity is another strong weapon. Routine exercise stimulates the muscles of the digestive system, leading to more frequent bowel movements and less bloating and cramping. Even small movement, such as walking or yoga, can have a significant effect.
If symptoms are extremely bothersome, over the counter drugs may be able to provide relief. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can inhibit prostaglandin production, both relieving cramps and diarrhea. For constipation, soothing laxatives or stool softeners can be used, but it’s best to speak with a healthcare professional before initiating any new medication. For some, hormonal birth control can be written to manage or decrease periods, and that can reduce digestive symptoms as well, although these drugs have their own set of side effects.
Keep in mind that period poops are a normal thing, but they should not be crippling. If you have really bad pain, bloody or black stool, diarrhea that lasts for longer than two days, or no poop for days, it’s time to call in a medical professional.These may be signs of a more serious reproductive or gastrointestinal condition, like irritable bowel syndrome, inflammatory bowel disease, endometriosis, or uterine fibroids.
Grasping the relationship between your menstrual cycle and your gut can make these monthly occurrences less mysterious and much more managable. By listening to your body, making informed decisions about diet and exercise, and seeking assistance when necessary, you can ride period poops more comfortably and confidently.
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