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Beating Constipation: How to Stay Regular During the Menopause

Mar 02, 2017

Constipation is a common problem for women of all ages, especially during the peri-menopause and menopause, and it’s also one I get asked about frequently during my clinics or #DEARPAMELA sessions on Facebook live.

The problem isn’t just our diets that are increasingly processed-food based, nor the stress of modern life, nor the fact we’re becoming increasingly sedentary as a nation.

It’s also thanks to the declining levels of oestrogen and progesterone in your body as you approach the menopause. This slows down your digestive system and leaves you feeling bunged up and unable to ‘go’ as regularly as you should.

There’s no way you can ever feel energetic, alive and positive about your life if your guts are backed up and refusing to let you ‘go’ as nature intended.

It’s horribly embarrassing, incredibly uncomfortable and also absolutely terrible when it come to your overall health.

So let me explain to you why it’s so important that you address your constipation problem, (especially if you are transitioning through the menopause) and then help you find an effective solution to help get you regular again.

Why is constipation so bad?

You’re probably far too familiar with the bloated, gassy and sluggish feeling when you’re constipated. One of my clients even said that pooping felt like giving birth each time, poor thing!

But this isn’t where the problem ends. You see, constipation is actually putting your overall health at great risk. Our bodies have been designed to absorb all the healthy stuff that comes in and eliminate all of that horrible toxic waste.

If you don’t empty your bowels daily, all those nasty toxins can start accumulating in your gut, that decaying waste continues to ‘ferment’ and your healthy gut flora starts to suffer. This includes hormones such as oestrogen which is reabsorbed into the bloodstream, and can cause or worsen a hormonal imbalance such as oestrogen dominance, or even lead to oestrogen-sensitive cancers.  

As you can see, even if you’re terribly embarrassed about the whole thing, it’s vital you take steps to overcome your constipation. Your health depends on it.

What you can do to ease constipation

Even if you feel like you’ve been fighting a losing battle with constipation for a long time, don’t give up hope just yet. There are many effective things you can do that help get your digestive system moving again, ease your discomfort and also give your overall health the boost it deserves.

#1: Clean up & reboot!

The most effective way to ease your constipation is to try a 21-day reboot eating plan that will help everything moving again, help rebalance the healthy flora in your guts and give you that healthy glow. This short period is enough to kick-start the healing process without being being overwhelmingly restrictive.

You’ll need to reduce or completely cut out processed sugar and also quit coffee, grains alcohol and dairy for those three weeks. Whilst you do that, increase your consumption of healthy fats like avocados, coconut, nuts and seeds and also ensure you’re eating protein at every meal. I can help you through this if this is something you'd like to try.


#2: Aim for ten per day!

You might gasp in horror, but it’s really true- we should all be eating at least ten portions of fruit and veggies every day. Forget five a day- that’s barely enough to maintain average digestive health, and certainly not enough to keep you ‘regular’.

Veggies and fruits are vital for our health. They’re rich in antioxidant which help to keep many cancers at bay, prevent premature aging and give us that healthy glow. They’re also packed with gut-friendly soluble fibre, contain many vitamin and minerals, will help keep colds and flu at bay, and keep your energy levels topped up.

Even if you don’t like veggies or fruit, it’s really important you make an effort. This isn’t something you can avoid and cross your fingers. Veggies and fruit are vital for your health.

If you really don’t like them at all, go easy on yourself and just try to introduce them slowly. Perhaps you could add an extra vegetable to your plate at each meal, disguise them in your foods or even try brand new flavours that you might like.

#3: Learn to relax your pelvic floor muscles

Relaxing your pelvic floor muscles is so important when it comes to easing constipation.

If you’ve had kids, you might be familiar with this group of muscles which cradles your internal organs, keeps you continent and even plays a role in your sexual function. If your pelvic floor is overtight, your symptoms of constipation will be much worse (as will your menopausal symptoms too!)

We carry stress in our pelvic floors as females, which means our pelvic floor muscles can often become overtight.  Not just this, but if you are approaching the peri-menopause or menopause, those declining levels of oestrogen will reduce the flexibility of your pelvic floor muscles and make it even harder to go!

Interestingly, if you are suffering with stress, have had pelvic floor trauma through surgery or sexual abuse, or if you had a ‘difficult’ childhood, this can also affect these muscles.

 

Here’s a really effective exercise you can do to release those muscles (it feels lovely too!):

  1. Lie on your back and draw your knees into your chest. Then take hold of your feet with your hands and allow your knees to fall to one side of your chest.
  2. Relax your pelvic floor muscles and say to yourself ‘I’m letting go of any tension in my body’.
  3. Hold this position for five full breaths and repeat daily, ideally in the morning and last thing at night.

 

#4: Take a magnesium supplement

Magnesium is a wonderful supplement which will make a massive difference to your constipation by helping to relax your muscles. It will also help rebalance your hormones, lower your blood pressure, help you sleep better, and do a whole host of other great things. This mineral is vital for the human body yet so many of us are deficient.

Invest in a high-quality supplement, try magnesium oil, use Epsom salts in your bath, or even take a swim in the sea for optimum magnesium levels.

#5: Get moving!

Get up off that sofa and get some exercise to help get everything moving again! Exercise is a brilliant way to help food transition through your digestive system, get your circulation going, and also rebalance your hormones, lift your mood and all that jazz. It doesn’t really matter what you choose, provided you’re getting active.

#6: Practice mindful eating

Mindful eating means slowing down, giving yourself time to enjoy your food and appreciate all of the delicious foods on your plate. Think of it a little bit like being on holiday somewhere warm and sunny. You’re feeling really relaxed and ‘chilled out’ when it comes to mealtimes. THAT’S the feeling you’re aiming for.

This will prevent you wolfing down your food and swallowing loads of air that can lead to digestive issues and bloating, increase the nutrition you can absorb from your food and also help you feel calmer and stress-free too.

Don’t forget- going to the bathroom was never meant to be difficult, infrequent or uncomfortable. Your body has been designed perfectly by nature to eliminate waste and keep you glowing with health. So give it a helping hand! Put my tips into action and notice how much better your bowels feel.

**If you continue to suffer with constipation, don’t be shy. Make an appointment with your GP.**

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