Written by Gabi Meltzer, Registered Dietician, August 2024
Since we celebrated Women’s day this month, we are directing the conversation to a topic for the eyes of our female followers :)
Have you noticed? Bloating, constipation, diarrhoea or other IBS symptoms creeping up more at certain times of the month?
Well, this makes sense! Heightened IBS symptoms can be directly linked to the hormonal shifts during the menstrual cycle, and can be at their worst when hormones are at their lowest.
The menstrual cycle involves the rise and fall of hormones such as oestrogen and progesterone. These hormones influence many bodily systems, including the gastrointestinal tract, and can affect IBS symptoms in the following ways:
Follicular phase: This is the first half of the cycle, up to ovulation (usually around day 14). As oestrogen levels rise before ovulation, it can stimulate gut motility, potentially resulting in more frequent bowel movements or diarrhoea for some women.
Luteal phase: This is the second phase of the cycle from after ovulation until the day your period begins. As progesterone levels rise to their peak towards the end of this phase of the menstrual cycle, they have a relaxing effect on smooth muscles, including those in the gut, which could lead to slower digestion, bloating, and constipation in some women.
Menstruation: The body releases prostaglandins in this phase, which are hormone-like chemicals that help the uterus contract to shed its lining. Prostaglandins can speed up intestinal contractions, which may lead to cramping, diarrhoea, and increased abdominal discomfort.
What can I do to manage symptoms better through my cycle?
Dietary Adjustments: Choosing the right balance of fibres and getting enough can help prevent or alleviate constipation or diarrhoea. If gas and bloating is a challenge, chewing well to applesauce consistency and taking time to rest and digest is important.
Exercise: Gentle exercise, such as yoga or walking, can help improve digestion, relieve constipation and alleviate bloating and cramps. Consider the exercise that feels best for you.
Hydration: Staying hydrated can help keep your digestive system functioning optimally and reduce the severity of constipation or diarrhoea.
Stress Management: Stress is a well-known trigger for both IBS and PMS symptoms. Practising relaxation techniques like deep breathing or meditation may help with symptom management.
Understanding how these hormone fluctuations influence the digestive system may help in managing IBS more effectively. By taking control of your cycle and recognizing these patterns, you can work to build a more comfortable relationship with your digestive health.
For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.
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