Menopause and Constipation

[BloatedMacBloatface]

Anyone got advice (diet/exercise preferable over medication) to speed up ‘movement’ in my digestive system please?

I am vegetarian, eat mostly veg, grains, pulses and fruit, so it’s not a lack of fibre. I can’t however tolerate whole wheat pasta, linseed, etc they to be like quick drying cement in my system.

I am menopausal and have an under active thyroid, both can cause digestive sluggishness, but told my HRT and levothyroxine doses don’t need to be adjusted. I drink lots of water, but still feel dehydrated sometimes.

I am constantly bloated, with abdominal ‘pressure’ and poos are small hard pellets at all times. (Sorry if TMI!)

I have a desk-bound job which may not help.

Has anyone suffered similar and resolved it by specific foods/exercise?

Running / fast walking - really helps
As does yoga

an evening satsuma is my go to, but doesnt always comply admittedly.

Psyillium husks have been very helpful for me in the past although I don’t much enjoy them. Chia seeds in yoghurt and a couple of prunes are much more palatable to keep things regular.

Thanks all, I have bought some chia seeds and eyeing them with trepidation.

And I jogged around the block for the first time in about 5 years!

Have you tried Biomel? Taken once a day and works pretty well.

Constipation sufferer here. My problem is never hard bowel movements. So more slow transit then. I'm on HRT which hasn't helped that perimenopausal symptom.

Doctors prescribed Laxido and another Movicol. Not taken at same time though lol! I don't use them as my BM's aren't hard.

Strong coffee gets things moving quickly for me. If I'm really feeling bunged up, Milk of Magnesia.. Take a capful of it on a Friday night, stay near a loo on Saturday. I don't work Saturday though. Not practical if you have go out.

You have my sympathy OP. My issues have improved since my periods stopped I noticed.

Magnesium. I had huge problems with constipation for two years before I started taking magnesium daily - it really has sorted it out.

You do also need more movement to get your digestive system going though. The reason they give hospital patients laxatives after surgery is they know they'll all be constipated after a few days because they're stuck in bed. Exercise stimulates your digestive system

The magic recipe is enough water, soluble fibre and movement every day. Also bowels like regularity, so try to go the same time every day, either after a hot drink first thing in the morning, or 20 mins after a meal, but try to be regular every day

But try the magnesium, worked better than laxatives for me.

dried prunes/apricots are good

I read that kiwi fruits are really good for this, apparently they draw water into the bowel and are more effective than prunes? Don’t remember where I read this though - might have been the bbc

Have you tried milled flaxseed? It seems easier for my system to cope with than the non milled kind and tastes okay too.

Otherwise yes, all the things mentioned especially going for a run.

I feel your pain 💐.

Two glasses of water in the morning, followed by coffee.
Through the day- magnesium supplement, psyllium husk in water & flax in water.
Plenty of water spaced through the day makes the biggest difference.
Are you taking an iron supplement by any chance? If so, consider changing to a gentler format.
Good luck

2 or 3 kiwi fruit for breakfast every single day does the trick. And a toilet stool to raise your legs when you go. And all the other things mentioned on the thread.

Solgar do psyllium husk capsules which are so much nicer to take. Dulcoease, whilst not a solution long term is ok for occasional use.

Chia seeds op

Definitely chia seeds every day! You need to stick to it religiously.

2 dessert spoons soaked in whatever milk you prefer. Add some fresh or frozen fruit, chopped up nuts, dried fruits. Fruit powders are nice for adding some taste and colour. I swap between pomegranate, cherry, blueberries, blackberries powder. Whatever you fancy to make it taste nice! A kiwi fruit or 2 daily will help too. A try and add at least 5 different fruit/nuts to it daily to get the variety.
Build up to 2 spoonfuls and drink plenty of water and herbal tea.

Make sure you soak the chia seeds for at least an hour

i have a teaspoon of flax seeds, milled i guess, with my breakfast, also lowers blood pressure allegedly.

Poo the moment I wake up.

Then weights and dog walk before school run and commute.

I'm now at work and I've just eaten the following for breakfast:

30g ground flax
20g oats
10g of chia
150g of fage Greek yog
50g kefir
Small banana
Handful blueberries
Teaspoon of peanut butter. All mixed together last night so chia seeds nice and gelatinous.

16g of fibre.

And I've already had pint of water before leaving home and a decaf coffee in the car.

I'll poo around 2pm! Like clockwork. Then my lunch is fibrous and a large orange and apple during the day, all sets me up for tomorrow morning.

Lots of exercise. Get your steps in. Yoga very helpful. Do some jumping and squats too gets it moving.

This sounds amazing!

Thanks all, I am now enjoying chia/oat overnight breakfast every morning (1 teaspoon chia, 2 tablespoons spoons oat, with milk/yoghurt/kefir and grated apple or raisin), fast walking / cross-training 3km a day and am feeling less bunged up. Not quite as regular as I’d like but getting there.

🙌🙌🙌

Rhubarb cider