As women get older, hormonal shifts cause many changes in the body. One common yet often overlooked issue is constipation. The decline in oestrogen during menopause impacts digestive health, often slowing down bowel movements and making it harder to stay regular.

Why Menopause Affects Digestion

Oestrogen plays a significant role in the digestive system:

• It stimulates gut motility (how fast food moves through the digestive tract).
• It has a protective effect on the gut lining and gut bacteria.

When oestrogen levels decline during menopause, the digestive tract may slow down, and the balance of gut bacteria can change. Together, these shifts increase the risk of constipation. In addition, lower oestrogen levels can lead to dehydration, affecting stool consistency and making it more challenging to go.

why regular and healthy bowel movement is so important

Healthy bowel movements are crucial for women over 40 due to their role in hormone detoxification, especially for oestrogen. As women age and hormonal changes occur, the liver processes excess oestrogen and sends it to the intestines for elimination. Without regular bowel movements, oestrogen can be reabsorbed into the bloodstream, leading to hormonal imbalances that contribute to symptoms like mood swings, weight gain, and bloating. Healthy digestion also helps in maintaining overall energy, reducing inflammation, and supporting metabolic and immune function.

Natural Ways to Alleviate Constipation During Menopause

Fortunately, natural approaches can help keep things moving, providing comfort and improving overall digestive health. Here are some effective methods that have worked well for me:

1. Prioritise Hydration

Staying hydrated is critical, especially since menopausal shifts can lead to more fluid loss through night sweats and hot flashes. It’s important to drink a glass of water soon after waking to rehydrate. Water helps soften stools and keeps it moving through the intestines. Aim to drink 8–10 glasses of water daily. I carry a water bottle with me and keep sipping at it, especially when driving. Also consider starting each morning with a glass of warm water with lemon for an added digestive boost.

2. Boost Fibre Intake

Fibre is essential for healthy digestion and can be incredibly helpful for relieving constipation. There are two types of fibre:

• Soluble fibre (found in oats, apples, and beans) absorbs water and helps form soft stools.
• Insoluble fibre (found in vegetables, nuts, and whole grains) adds bulk to stools and aids in its passage.

Aim for a mix of these fibres to help keep your gut healthy. Flaxseeds and chia seeds are particularly beneficial for menopausal women as they contain lignans, which have mild oestrogen-like effects and are great sources of fibre.

3. Incorporate Probiotics for Gut Health

Gut bacteria play a huge role in digestion, and oestrogen influences this microbiome. As oestrogen declines, the balance of gut bacteria may shift, which can contribute to slower digestion and constipation. Adding probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can support a healthy microbiome and improve digestion. Just be careful in case you have SIBO, which is well worth looking up.

If you need extra support, consider a high-quality probiotic supplement containing strains such as Lactobacillus and Bifidobacterium, which are known to support regularity and gut health.

4. Add Magnesium-Rich Foods

Magnesium has a natural muscle-relaxing effect on the intestinal walls, making it easier for stools to pass. This mineral also helps draw water into the intestines, softening stools and alleviating constipation. Some magnesium-rich foods include leafy greens, nuts, seeds, and avocados.

For some, a magnesium supplement may also be beneficial. Magnesium citrate is especially useful for alleviating constipation, but start with a low dose.

5. Practice Regular Physical Activity

Exercise has been shown to stimulate the bowels and improve gut motility. Even a daily 20–30-minute walk can make a difference. Strength training is especially useful and exercises that involve twisting across the abdomen can gently massage the intestines and help improve digestion. Not to mention the improvements in metabolism when you stimulate muscle.

Consider trying pelvic floor exercises as well. Menopause can lead to pelvic floor changes that affect bowel movements, and strengthening these muscles can help support regularity.

6. Focus on Healthy Fats

Healthy fats like those in olive oil, avocados, nuts, and seeds help lubricate the intestines, making it easier for stools to pass. Omega-3 fatty acids, found in fish like salmon and in flaxseeds, are particularly beneficial as they also help reduce inflammation and support gut health. Wild salmon is 10x better than farmed!

7. Limit Processed Foods and Sugar

Processed foods and added sugars can disrupt the gut microbiome and lead to sluggish digestion. High-sugar and low-fibre foods can exacerbate constipation, especially during menopause. Try to avoid refined carbohydrates and instead choose whole foods rich in nutrients and fibre.

8. stress and breathwork

Diaphragmatic breathing literally massages the intestines and hugely helps with constipation yet is massively under-rated. The pulling down of the diaphragm also manipulates the vegus nerve, which helps get into the rest and digest state, which is exactly what your digestion needs. Stress is a huge block on digestion and literally pushes the blood away from the gut. I can’t over estimate how important it is to take time out.

When to Seek Medical Advice

If constipation persists despite lifestyle changes, consult your healthcare provider. Chronic constipation can sometimes indicate other conditions, so it’s important to get a thorough evaluation if natural methods aren’t effective.

Remember, each body is unique, so listen to what yours needs and find a balance that works best for you.