7 Natural Remedies For Menopause Constipation That Work

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Are you sick of struggling with bouts of constipation during or after menopause. This article lists natural remedies for menopause constipation some of which I used myself to remain regular.

Also discover what causes menopausal constipation and how you can prevent it in the future.

Keep reading to learn more!

What are the constipation symptoms in menopause?

If you’re constipated you’ll be going to the toilet far less and when you do you’ll have difficulty passing stools.

What are the symptoms of menopause constipation?

If you’re constipated you’ll be going to the toilet far less and when you do you’ll have difficulty passing stools.

The most common symptom of constipation during menopause are hard bowel movements.

Other symptoms may include bloating, gas, and abdominal pain.

What causes menopause constipation?

To explain why you can suffer constipation in menopause you need to understand the hormonal changes that occur during this time.

Some hormonal changes can cause your digestive system to slow down.

Estrogen levels fall during menopause. This fall increases cortisol levels and this stress hormone can slow your digestion and cause constipation.

Theses changes can also lead to a sluggish thyroid, which slows your metabolism and disrupts the digestive tract.

Additionally, progesterone levels also begin to decrease during menopause.

Progesterone is a hormone that stimulates the colon and strengthens your digestive muscles. As progesterone levels drop, it can be more difficult for food waste to move through the body. This leads to constipation.

To complicate things your pelvic floor muscles can weaken thanks to age, childbirth, or menopause itself.

When these muscles are weak they struggle to contract enough to push stools through the colon. This increases the chance of constipation and makes proper bowel function difficult.

Stress and anxiety which can be common in midlife will only add to the problem by producing more cortisol.

Certain can also worsen constipation. Processed foods, soda, coffee, alcohol, and energy drinks contain caffeine, a trigger for constipation.

It may seem that getting back to regular bowel cmovements is a lost cause but it’s not all as bad as it may seem.

What If You Have Irritable Bowel Syndrome

Irritable bowel syndrome is another common cause of constipation during menopause.

This condition can cause long-term digestive issues which you need to be aware of in case they continue for a longer period.

If you feel that IBS is causing your constipation, you need to more about how to treat the IBS. To do that it would be best to consult with a doctor.

Pelvic floor muscles

Postmenopause these muscles have often weakened so may struggle to do their job of emptying the bowel.

It is worth getting a gynaecologist check-up to ensure there is no other reason why your bowel movements are so difficult.

They can recommend a good pelvic floor physiotherapist to work with you to tighten the muscles that have become weakened.

This is something I’ve tried and it was invaluable in learning how to isosolate the exact muscles to work on.

Not doing this can lead you to tighten the wrong muscles and so making matters worse. As my mum used to say “leave your pride at the front door and pick it up on the way out”.

But it’s worth a bit of discomfort if all I need do to avoid incontinence is some targeted exercises. I can even do them sitting at my desk.

Natural Remedies For Menopause Constipation

There are several steps you can take to ease constipation during menopause. And you don’t need prescription medications to do them.

1. Up your water intake

One of the best things you can do to treat constipation in menopause is to drink more water.

Water helps with softening and bulking up stools making them easier to pass.

You should aim for at least eight glasses of water daily.

For a very healthy drink that will help move everything along try a chia Fresca.

Add Two tablespoons of chia seeds to a glass of cold water overnight, then add a cup of fresh cranberry juice. The added fibre from the chia seeds and high volume from all that water will leave you feeling empty every time!

Plus you get the added benefit of a boost of Omega 3 fatty acids and all that soluble fibre.

2. Add more fiber to your diet

Eating more high fiber foods is valuable. Soluble and insoluble fiber helps to naturally reduce the instances of constipation in menopause.

If swapping to foods that can help, get this easy cheat sheet.

Dietary fiber acts as a sponge in the digestive tract, binding to water and dragging waste with it through the colon. 

It bulks up stools and makes them softer and easier to pass, so increasing the frequency of bowel movements.

Include plenty of fresh fruits and vegetables, nuts, seeds, whole grains, and legumes. Avoid processed food whenever possible.

You could try sprinkling a tablespoon of ground flaxseed on your cereal, yoghurt, salads, and stir-fries for an extra kick of fiber. The omega 3s help to balance estrogen levels and lubricate the digestive tract.

A note of caution:

Be sure to add fiber to your diet gradually and drink lots of water.

Going all in too fast can cause bloating and gas. You may end up with abdominal pain and only make the constipation worse.

3. Increase your physical activity

Lack of movement can also contribute to constipation during menopause. Exercise keeps everything moving by stimulating your digestion and colon muscles.

You should aim for at least 30 minutes of exercise daily to help relieve constipation during menopause. Even if it’s just a long walk around the block each day. Any movement will make a noticable difference.

Some yoga poses such as bird dog pose, child’s pose, and forward fold can be effective in stimulating the intestines to help move things through.

Cardiovascular exercise such as jogging or rowing is good to include into your routine. It works to increase blood flow through your intestinal tract.

4. Mindfulness

Mindfulness activities such as meditation, deep breathing, yoga, and journaling are also effective. They reduce stress which, as we have said, can trigger constipation.

5. Chew your food for longer

Another very easy way to improve constipation is to chew your food slowly and mindfully.

When you eat gooble you food quickly, you swallow a lot of air along with your food. This can lead to bloating and more constipation.

If you take time to break down what you’re eating into smaller pieces before it goes into your mouth it will digest quicker.

7. Take probiotics

A supplement to consider is a good probiotic. These can help restore and maintain balance in your digestive system.

Choose a quality probiotic with at least 10 billion active cultures and 30-35 different strains of healthy bacteria.

Are there any risks associated with combating menopause constipation?

Always talk to your doctor before taking supplements or making drastic changes to your diet.

Avoid laxatives. They can cause cramping, bloating, dehydration, and electrolyte imbalances and can in some cases be dangerous. Natural laxatives can work but it’s best not to rely on them. Your bowel needs to learn to do the work itself.

If you’re experiencing severe constipation that won’t ease you should talk to your doctor.

They may prescribe medication but know you can ask for natural alternatives if you that’s what you would like.

Lose weight if needed

If you are overweight, this can contribute to constipation.

Weight loss can also reduce other symptoms of menopause. Symptoms such as hot flushes and night sweats will ease when you decrease added sugar and processed carbohydrates.

What are some tips to prevent constipation in the future?

Once you have resolved your menopause constipation, there are some general tips to keep your digestive system regular.

Continue to drink lots of water throughout the day.

Eat regularly throughout the day to keep your digestion ticking over.

If you feel the need for a bowel movement, don’t put it off. This can cause things to dry out making it difficult when you finally get around to it.

Don’t suffer any longer than you have to

Pick and chose from the suggestions in this post to keep your bowel function regular.

The good news is that many of these tips help relieve the symptoms that go with menopause as well. So you could be killing two birds with one stone.

If none of these work for you, then it would be good to talk to your doctor about other treatment options to help resolve this condition.

Don’t suffer from this uncomfortable and sometimes embarrassing problem any longer than you have to.