The constipation during your menstrual cycle

Progesterone levels rise rapidly after ovulation (about 12 to 14 days before most women get their periods).

The hormone progesterone relaxes the muscles; it is given to pregnant women to prevent premature labor. It has calming properties powerful enough to prevent uterine contractions. However, this sedative effect can also cause constipation.

In fact, this is another cause of constipation in pregnant women. Because progesterone levels are elevated during pregnancy, it can be difficult for food to pass through the digestive tract.

Through peristalsis, stool moves through the digestive tract. The waves produced by this process, which include contraction and relaxation of the smooth muscles of the digestive tract, allow the contents to descend. Because of its calming effects, progesterone may inhibit this movement.

Tips to avoid constipation during menstruation

This is totally cyclical and natural. However, since you now understand what is happening, there are some things you can do to relieve constipation during pms:

• Refined carbohydrates, sugar, gluten, fried foods and processed foods you should eliminate from your diet.
• Add fiber: Soluble and insoluble fibers are different, both will facilitate progress. Also, increase your intake of fruits, vegetables, flax, chia, hemp, lentils and other legumes. In addition, you can try any of the chia puddings and foods that help you go to the bathroom.
• Hydrate: It is crucial to increase your water intake if you increase your fiber intake. Water is necessary for your digestive system to properly break down foods. 

PMS Remedies

There is a great deal of conflicting scientific evidence about premenstrual syndrome (PMS). The fact that most people experience some premenstrual symptoms, but not everyone who menstruates has severe PMS.

Some specialists even argue that the whole concept of PMS is exaggerated and overrated for commercial purposes.

There are numerous approaches to managing PMS symptoms, and not all of them are based on medicine, science or empirical research. You don't always need evidence to know what makes you feel better, whether it's taking a hot bath or eating your favorite food. But here are some suggestions for managing PMS symptoms:

• Maintain a healthy diet

Be sure to fuel your body with a diet rich in the nutrients you need to survive. According to some research, getting enough calcium and vitamin D in your diet may reduce your risk of developing PMS. In addition, diets rich in thiamine (vitamin B1) and riboflavin (vitamin B2) will help. 

• Exercise regularly

Move your muscles to improve your overall health, as exercise is an essential component of a balanced existence. It is critical to maintain an exercise program when symptoms occur. Premenstrual headaches, breast swelling, nausea, constipation, diarrhea, bloating and vomiting can be treated with regular exercise.

• Reduce stress

Stress and PMS can aggravate each other in a vicious cycle. If your PMS pattern includes mild to moderate anxiety or irritability, try calming your nerves with yoga, breathing techniques or mindfulness-based stress reduction. PMS symptoms can be alleviated with some therapeutic modalities, such as cognitive-behavioral therapy.

• Don't attribute all negative moods to PMS

Having a range of emotions is a component of being human. You should take into account other significant indicators of daily mood, such as overall health and well-being, before linking mood swings to PMS. Examining what PMS really is and how you talk about it is crucial, given that it is used to discredit women in business and government. By referring to PMS as a "witch syndrome," we do nothing more than encourage false stereotypes.