It comes with its own host of symptoms, which youll likely notice alongside irregular menstrual cycles.
Some major ones include hot flashes,poor sleep, and mood swings.
But this midlife shift can also majorly affect your gut, as Ive learned firsthand.
Turns out, constipation is an especially common symptom for people in perimenopause.
(That number rose to 38 percent in people whod already reached menopause.)
Thankfully, there are ways to relieve it.
gastroenterologist withGastro Healthin Fairfax, Virginia
Why does perimenopause cause constipation?
Cortisol surges can affect digestion, explainsTaniqua Miller, MD, OB/GYN, a clinician atEvernowand founder ofTaniquaMD.
(In other words, stress can slow digestion way down.)
Dietary changes
Any dietary shifts you make during this time can worsen constipation, too.
Not only is this unhealthy and unsafe, but it can make your gut feel even worse, too.
Sometimes, when women gain weight during this transition, theyll start doing fad diets, says Dr. Miller.
Or they start doing intermittent fasting, but not in a way that actually promotesincreased metabolism.
That can actually slow down gut transit.
Pelvic floor dysfunction
Last but not least, theres the pelvic floor to consider.
gastroenterologist withGastro Healthin Fairfax, Virginia
Exercise is huge, says Dr. Khapra.
Your gut motility just slows down over time.
Thats why its extremely important forperimenopausal people to exerciseif dealing with constipation, she adds.
Stay hydrated
Staying hydratedhelps keep stool soft and reduces your risk of constipation.
For overall health, aim to drink about eight 8-ounce glasses of water per day.
This may not only offerconstipation relief, but could address other symptoms like hot flashes and vaginal dryness.
I see the constipation as a byproduct of everything else thats happening, Dr. Khapra says.
In my mind, if I give you back a little, now youre sleeping well.
Now the cascade of events reverses, youre feeling better, and eating better.
You might just be pooping better, too.
How long does perimenopause-related constipation last?
Unfortunately, every body is different, so theres no clear answer.
Its all over the map, says Dr. Khapra.
Sometimes, any acute changes even out, but a patients new baseline may become different.
Whats more, patients with pre-existing gut issues might find their conditions worsen as perimenopause progresses.
Im usually indulging diet-wise and working out far less.
When to see a doctor
Constipation is very normal during the transition to menopause.
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