Menopause and constipation: The causes and management tips

Menopause is a natural stage in every woman’s life. It’s an important part of aging, which, however, is linked to multiple changes and challenges that arise from hormonal shifts.

In particular, there is a strong link between menopause and constipation, with 54% of women reporting this symptom. It might be caused by multiple reasons, including:

• Hormonal shifts
• Slowed digestion
• Pelvic floor changes
• Stress
• Lifestyle factors

Luckily, there are some ways to prevent or manage menopause constipation. These key recommendations include following a healthy, fiber-rich diet, drinking enough fluids, and staying physically active.

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In simple words, constipation is a problem with passing stool. Its primary symptoms include more infrequent stools than usual, straining, and hard stools. And it can also create pain and a feeling that the rectum is blocked or not all the stool passes as it’s supposed to.

Just like other gastrointestinal problems, constipation can create a lot of discomfort in your day-to-day life. Unfortunately, it’s an incredibly common problem, which is linked to many factors, including diet, lifestyle, stress, and others. And it also might be linked to age.

According to studies on women aged between 44 to 73, a staggering 94% of participants reported dealing with some kind of digestive health issues. Furthermore, 54% reported constipation. These findings suggest that there might be a link between menopause and constipation. But what creates it, and how can you make yourself alleviate this symptom? Let’s figure it out!

Is Constipation a Symptom of Menopause?

Since many women report feeling constipated in their later stages of life, we know that there is some link between menopause and constipation. So it might be a potential symptom of menopausal transition.

Studies confirm that menopausal transition (perimenopause) and early post-menopause cause constipation in over half of women, among other gastrointestinal issues. This might be a result of a dramatic hormonal shift, as well as a response to other related symptoms, medication intake, and other reasons.

What Causes Constipation in Menopause?

Although it’s fairly common, not all women expect constipation as a potential symptom as they approach menopause. Like other gastrointestinal issues, constipation is a very delicate problem that people don’t talk about freely, which is why it’s easy to have this symptom catch you by surprise.

If this happens, one of the main questions you might have is: Why does menopause cause constipation? So let’s look at the primary reasons now:

Hormonal Shifts

As you can easily guess, a rapid hormonal shift is one of the main things to blame for the majority of menopausal symptoms. And constipation isn’t an exception. When you prepare to enter menopause, your essential hormones, such as estrogen and progesterone, start dropping rapidly. By the time you enter menopause, they reach their lowest levels, marking the end of menstruation and reproductive function.

This creates a hormonal imbalance, which can directly impact your gastrointestinal tract. For example, progesterone, in particular, affects your smooth muscles, gut microbiome, and gastrointestinal motility, which can result in bloating and constipation. On the other hand, it can also cause diarrhea.

There is more evidence that hormonal imbalances can cause constipation. In particular, due to the same reason, many women with PCOS deal with constipation as well.

Slower Digestion

As you age and enter menopause, your body starts changing on a physical level. In particular, many studies confirm a rapid loss of bone and muscle mass. Losing muscles directly affects your body’s metabolic function and, respectively, digestion.

Now, your body might need more time to process food and pass stool. Also, a slower transit time allows your body to absorb more water from the stool, making it harder. This might be another big cause of constipation. 

Pelvic Floor Changes

Your pelvic floor muscles are susceptible to estrogen. They contain hormone receptors that respond to the changes in this hormone level. Respectively, when estrogen levels drop significantly during the menopausal transition, your pelvic floor changes as well.

Pelvic muscles become significantly weaker. The tissues become more fibrotic, creating a greater tightness. As a result, a tightened and weak pelvic floor can make it harder to pass stool and lead to chronic constipation.

Stress

Lastly, it’s also worth talking about the mental changes that take place in menopause. This stage in your life can affect mental health in a number of ways:

• Firstly, hormonal fluctuations in perimenopause can create temporary mood swings as your body and brain adjust to a new hormonal balance.
• Also, many menopausal women experience a high level of anxiety related to the physical changes and aging they are going through. This increases stress levels.
• Lifestyle also often changes. Women in menopause might become less active and follow an unhealthy diet, which further aggravates mental health.
• Lastly, symptoms that typically accompany menopause, such as hot flashes and night sweats, also often disrupt sleep, which can increase cortisol levels and contribute to the overall feeling of anxiety.

As a result of these mental challenges, menopausal women often have increased stress and anxiety markers. Studies show that these might be among the primary causes of constipation or diarrhea severity.

Lifestyle Factors

Last but not least, it’s also possible to experience this symptom not because of the natural link between menopause and constipation, but rather because of the lifestyle you’re following.

There are several lifestyle factors that directly affect your gastrointestinal health:

• Diet – What you eat directly affects your gut microbiome. A poor diet can slow digestion and create chronic inflammation, leading to worsened constipation.
• Hydration – When you don’t consume enough liquid on a daily basis, your large intestine starts absorbing the needed water from food waste, making the stool dry and hard, which creates constipation.
• Insufficient physical activity – Regular exercise has been shown to speed up food waste transit time and improve bowel habits. Respectively, if you are inactive in your daily life, this can be another cause of constipation.
• Medication intake – Lastly, certain types of drugs have constipation as a common side effect. Respectively, if you take them on a regular basis, this can significantly affect your gut health and cause chronic constipation.

How to Manage Constipation in Menopause

Although menopause and constipation are closely linked, and it can be incredibly discomforting, the good news is that it’s possible to prevent or manage this symptom through a holistic approach.

For the most part, it involves changing your lifestyle:

• Follow a healthy and balanced diet. Keep the primary focus on eating more fiber from fruits, vegetables, whole grains, etc.
• Drink plenty of fluids. Plain water is pivotal for staying hydrated and supporting your gut health.
• Start exercising frequently. Regular physical activity can help you with many menopausal symptoms. In particular, it can help avoid muscle loss, stabilize mental health, and also improve bowel movement.
• Consider taking probiotics to support your gut health. These supplements help support a healthy gut microbiome and prevent digestive problems.

You can also try natural remedies for menopause constipation to feel instant relief. Experts recommend combining one or several of the following remedies to relieve constipation:

• Lemon juice
• Olive oil
• Prune juice/dried prunes
• Stewed apricots
• Fluids
• Hot beverages, etc.

These remedies have been shown to have cleansing and softening properties, which can help stimulate bowel movement. Apart from these, there are many other natural remedies for menopause constipation that work. You just need to find an option that suits you.

If the problem doesn’t resolve, you might also want to review your medications. Talk to a healthcare provider about your constipation, and they may recommend that you choose alternatives to your current medications if they are known to cause this symptom. A doctor might also recommend some laxatives and stool softeners for immediate relief.

FAQ

Why does menopause cause constipation?

Studies show that over half of menopausal women are dealing with constipation, which means that it’s a rather normal and common symptom of menopausal transition. Menopause and constipation are linked by multiple factors. The main causes for this include hormonal shifts, slowed digestion, pelvic floor changes, and stress. Yet, lifestyle factors can also have a significant effect.

Are there any specific risk factors for menopause constipation?

Yes, certain factors can increase the likelihood of this symptom. If you have pre-existing gastrointestinal issues, such as irritable bowel syndrome, other menopausal changes can aggravate them. Also, women with poor hydration, dietary habits, and high stress levels tend to experience constipation more frequently.

Can certain medications cause or worsen constipation?

Yes, it’s possible. Experts emphasize that chronic use of certain drugs can increase the likelihood of constipation. This includes medications like diuretics, high blood pressure-lowering agents, anti-Parkinsonian drugs, some antipsychotics, and others.

Conclusion

So, does menopause cause constipation? As you now know, it might. Over 50% of women experience constipation during perimenopause and post-menopause. This number indicates that there is a strong connection between menopause and constipation, and there are multiple reasons that might create it.

After reading this article, you should have a better understanding of your gut health after menopause. Use the tips and remedies we shared with you here to prevent constipation or relieve it with ease.

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