Menopause can cause digestive issues, including constipation, due to hormonal changes. Here are the key points to understand and manage this problem:
- Main Causes : Decrease in estrogen and progesterone, slowed intestinal transit, stress, low-fiber diet, insufficient hydration.
- Common symptoms: Infrequent or hard stools, bloating, digestive pain, sensation of a heavy belly.
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Natural Solutions:
- Adopt a diet rich in fiber (kiwi, whole grains, flaxseeds).
- Drink at least 8 glasses of water per day.
- Include probiotics (plain yogurt, kefir, sauerkraut).
- Practice regular physical activity (walking, yoga).
- Reduce stress with meditation or breathing exercises.
- When to consult: If constipation lasts more than 7 days, is accompanied by severe pain, blood in the stools, or unexplained weight loss.
With good habits and medical supervision if necessary, it is possible to improve your digestive comfort during this period. Discover the details and tips in the full article.
Constipation: what to eat? What diet for chronic constipation?
What are the causes of constipation during menopause?
Constipation during menopause may be related to several factors, whether they are physiological or lifestyle-related.
Hormonal changes and their impact on digestion
The decrease in estrogen and progesterone levels during menopause plays a key role. These hormones directly influence intestinal motility, and their drop can slow down transit. This can lead to slower digestion and cause bloating, making the digestive system more sensitive.
Influence of dietary habits and lifestyle
Certain dietary choices and daily habits can also contribute to constipation. A diet low in fiber, insufficient hydration, a lack of physical exercise, and irregular meals are all factors that disrupt intestinal transit. These behaviors, combined with hormonal effects, may worsen digestive disorders.
Additional factors
Stress is a frequently underestimated factor. It can affect the enteric nervous system, thereby slowing down digestion. Additionally, certain medications, such as antidepressants, calcium supplements, or anti-inflammatory drugs, may have side effects that exacerbate constipation. Finally, preexisting conditions such as irritable bowel syndrome can become more problematic during this period.
Understanding these causes makes it possible to identify the triggering elements and consider appropriate solutions.
Recognizing the Symptoms of Menopause-Related Constipation
Typical Signs of Constipation
During menopause, constipation often manifests as a slowing down of intestinal transit, with fewer than three bowel movements per week. This phenomenon is accentuated by the hormonal variations characteristic of this period, which distinguishes it from typical digestive issues.
Other signs include bloating and digestive pain, particularly after meals. These sensations tend to worsen as the day progresses, giving an impression of a heavy and tense stomach, especially in the evening.
Impact on Daily Life
Nearly 40% of menopausal women report digestive issues that affect various aspects of their daily lives:
| Aspect of life | Consequences |
|---|---|
| Activities | Decrease in outings and physical exercise |
| Food | Changes in food choices |
| Well-being | Increase in stress and irritability |
| Sleep | Difficulty sleeping well |
These issues often lead to general fatigue and decreased energy, making everyday tasks more challenging. The discomfort can also impair concentration.
Although uncomfortable, these symptoms can be alleviated with appropriate solutions, whether natural or medicinal. Identifying these signs is a key step toward improving bowel transit and reestablishing better balance during menopause.
Natural Solutions to Relieve Constipation During Menopause
Adjusting One's Diet and Hydration
To reduce constipation related to menopause, it is crucial to prioritize a high-fiber diet. Incorporate foods such as kiwi, rhubarb, leafy green vegetables, whole grains, flax seeds, and psyllium into your daily meals. These foods promote better intestinal transit.
Regarding hydration, aim for at least 8 glasses of water per day. You can also opt for herbal teas such as chamomile or peppermint, known for their benefits on digestion.
Strengthen the Intestinal Flora with Probiotics
Probiotics play a key role in maintaining a balanced intestinal flora, which is often compromised during menopause. Fermented foods such as plain yogurt, kefir, and sauerkraut are excellent options for incorporating probiotics into your diet.
| Food | Benefits |
|---|---|
| Plain yogurt | Source of live probiotics |
| Kefir | Promotes intestinal balance |
| Sauerkraut | Stimulate digestion naturally |
Move and Adopt Good Habits
Regular physical activity helps stimulate bowel transit. Simple exercises such as a 30-minute walk a day, swimming, or yoga can make a big difference.
Stress can also affect digestion. Practices such as meditation, deep breathing exercises, or regular sleep can help reduce stress and improve digestive comfort.
By combining these approaches - an appropriate diet, probiotics, physical activity, and stress management - you can regain a better digestive balance during menopause.
When to Consult a Doctor for Constipation
Some symptoms of constipation during menopause should prompt you to see a doctor. Here are the main signs to consider:
| Warning Sign | Description |
|---|---|
| Intense abdominal pain | Requires immediate consultation |
| Blood in the stool | Request a rapid medical evaluation |
| Unexplained weight loss | Consultation highly recommended |
| Persistent constipation (> 7 days) | Medical opinion required |
| Changes in bowel habits | Must be reported to a doctor |
To help your doctor make an accurate diagnosis, it is useful to provide details about your bowel habits, associated symptoms, and any recent changes. Keeping a journal can be a good idea for noting this information.
Constipation can sometimes indicate underlying health problems, such as hypothyroidism or diabetes. Your doctor might order additional tests and propose appropriate treatments, combining medical and natural solutions according to your needs.
"Constipation is a common symptom during menopause, and it is essential to address it to prevent complications." - Healthline, "Menopause Constipation: Connection, Treatment, and More"
By promptly consulting a doctor when faced with these symptoms, you can avoid complications and improve your daily comfort. These medical treatments can be combined with natural approaches for an optimal relief.
Conclusion: Managing constipation during menopause
Constipation is a common difficulty during menopause, often caused by the decrease of estrogen and progesterone, which slows intestinal transit and disrupts digestion.
To support bowel transit, choose a fiber-rich diet, drink enough water, move regularly, and consider probiotics. These natural solutions, combined with good lifestyle habits, can improve your digestive comfort.
The health of the intestinal flora is also essential. Appropriate probiotics for the needs of menopausal women, such as those developed by Laboratoires üma, can help restore digestive balance.
By combining these natural approaches with medical supervision if necessary, it is possible to better manage the digestive disorders related to menopause. Consult a healthcare professional if the symptoms persist or if there are any concerning signs.
