Period Poops: Why They Happen and What You Can Do
I know a lot of women feel awkward talking about their periods and pooping isn’t the sexiest of subjects, but as a women’s health dietitian, menstrual cycles and bowel movements are just another day at the office!
You deserve to feel good in your body all month long and not talking about anything that gets in the way of that is only a disservice to women. Let’s take a step towards breaking the stigma and talk about the period poops today!
Yes, period poops are a thing.
Have you noticed that you poop more on your period? Or maybe you find yourself having to run to the bathroom because of the runs? If that’s you, I want you to know, it’s not in your head. The same hormones that run your menstrual cycle can also impact digestion.
After you ovulate, your ovaries release progesterone into the body. This hormone has its hand in many different functions including breast health, cardiovascular health, and, of course, getting the uterus ready to implant a fertilized egg. Now, your intestinal walls are designed to contract as they move food through your digestive tract. But the build up of progesterone, a natural muscle relaxant, before your period can slow down digestion resulting in constipation. If you are pregnant, progesterone levels will stay high. If you are not pregnant, they drop. This sudden absence of progesterone in the system, which slowed things down, can cause diarrhea for some during the first couple days of their period.
Prostaglandins, which are at peak levels when your period starts, are also a contributing factor. This inflammatory, hormone-like chemical is what breaks down and releases your uterine lining by causing the muscles to contract. (Hello, cramps.) When the prostaglandins make their way to your bowel, they cause those muscles to do the same thing: contract. Since the walls of your intestines are already designed to contract during digestion, contractions that are longer or stronger can result in diarrhea, looser stools, bloating, and flatulence.
If you have an existing digestive issue, such as irritable bowel syndrome, are chronically stressed, or have another inflammatory condition such as endometriosis, period-related poop problems may be more severe.
5 Tips to Ease Period Poop Symptoms
Just because there is a reason for your period poops doesn’t mean you there is nothing to be done about them.
Eat Healthy Fats
When you are dealing with cramps and period poops, a result of the inflammatory effect of prostaglandins, healthy fats are your friend! Omega 3s have the ability to reduce inflammation and pain. Look for ways to incorporate foods like avocados, almonds, walnuts, sunflower seeds, flax seeds, and salmon. Click here for a few ideas.
Consume Magnesium Rich Foods
When it comes to having a better period. magnesium is a super supportive mineral. In addition to relaxing those prostaglandin-contracted muscles, it also has anti-inflammatory benefits and has been shown to improve mood. Sources include: Pumpkin seeds, spinach, quinoa, halibut, sweet potatoes, and my fave, dark chocolate.
Stay Hydrated
When you have diarrhea and looser stools, you are losing water and nutrients from your body’s tissue. You want to make sure you are replacing those fluids so your body doesn’t get stressed out and worsen inflammation and gut function. Check the color of your pee for signs that you are adequately hydrated. Click here for a quick guide.
Manage Your Stress
What happens in your brain affects what is happening in your gut. If you are one of the many women that experience increased stress and anxiety on your period, this could cause or worsen diarrhea. It is so important to process your stress daily to prevent a build up in your body. Here are some ideas that can help in 1 minute, 10 minutes, or 30 minutes.
Track your Symptoms
One simple way you can really understand your cycle and your body is to start tracking your symptoms! It can help you so much in understanding what’s going on, when it’s going on, and where you might need some extra TLC.
I’m a big fan of TempDrop. It’s an easy to use basal body thermometer that allows you to track your cycle and your symptoms in one app. Use this link and save 10%!
When to seek help
Period poops are a result of normal hormonal fluctuations so they can happen to some degree even if you have a healthy period. However, they shouldn’t be preventing you from participating in your daily activities or causing you pain. If they are it’s time to ask for help as it could be a sign of an underlying hormonal imbalance.
If you’ve been struggling, now is the time to get support! I help women have a better period with individualized nutrition, fitness and lifestyle counseling so that they can feel happy, energetic and confident all month long. Schedule a free Discovery Call if you wanna learn more.
