Opening Scene
Marissa, 42, stood in front of her bathroom mirror rubbing her bloated belly. She had eaten a salad for lunch, added chia seeds to her smoothie, and even drank more water than usual—all in hopes that she could finally go. But three days had passed with no relief. She felt sluggish, irritable, and uncomfortable in her own skin. As she buttoned her jeans, she wondered: “Why is this happening to me now? I’ve never had problems like this before.”
Constipation isn’t just inconvenient. For many women navigating perimenopause or menopause, it’s an everyday struggle that quietly drains energy, disrupts focus, and messes with hormone balance. And worse? You’re often told to just “eat more fiber and drink more water.” But if that worked, you wouldn’t still be reading this.
Let’s talk about why constipation happens, what makes it more common after 35, and what you can do to find real relief—naturally and effectively.
What Is Constipation?
Constipation is more than just going less often. It’s defined by:
- Fewer than three bowel movements per week
- Difficulty passing stool or needing to strain
- Hard, dry, or lumpy stools
- A sense of incomplete emptying
It might show up as feeling blocked, heavy, or like things just aren’t moving right—sometimes for weeks or even months at a time.
Why Constipation Gets Worse in Perimenopause
Hormonal changes during your 30s, 40s, and 50s can significantly impact digestion. Specifically:
- Progesterone levels drop, which slows motility in the intestines. Less movement = more backup.
- Estrogen fluctuations can affect bile production and gut microbiome balance.
- Stress and cortisol dysregulation interfere with your body’s “rest and digest” response.
- Thyroid function often shifts during this time, and even “normal” labs can mask subclinical hypothyroidism that slows your gut down.
- Many women are also on iron supplements, SSRIs, or antacids, all of which can contribute to constipation.
In short, your body is changing—and your digestive system is responding.
Holistic Strategies to Support Regularity
The good news? Relief is possible. At Antigravity Wellness, we take a whole-body, root-cause approach to constipation. Here are some of the strategies we use with our clients:
✅ Lifestyle
- Daily movement (walks, yoga, pelvic mobility exercises) helps stimulate bowel motility.
- Use a Squatty Potty or footstool when using the toilet to straighten the rectal angle for easier elimination.
- Practice stress management like breathwork, vagal nerve activation, or short meditation sessions to calm the nervous system.
✅ Nutrition
- Gradually increase soluble and insoluble fiber from real foods:
- Soluble: oats, chia seeds, apples, flax
- Insoluble: leafy greens, whole grains, root vegetables
- Soluble: oats, chia seeds, apples, flax
- Drink half your body weight in ounces of water daily to hydrate the digestive tract.
- Don’t fear healthy fats (avocado, olive oil, seeds) to promote bile flow.
✅ Supplements (with guidance)
- Magnesium citrate or glycinate to soften stools and relax the bowel
- Partially hydrolyzed guar gum (PHGG) or acacia fiber for gentle fiber support
- Digestive bitters or lemon water before meals to stimulate digestion
Find professional-grade options in our Fullscript Supplement Shop, and always consult your provider before starting anything new.
Conventional Medical Approaches
Doctors may recommend:
- Osmotic laxatives (e.g., polyethylene glycol) to draw water into the colon
- Stimulant laxatives (e.g., senna or bisacodyl), though these are best used short-term
- Prescription medications like lubiprostone or linaclotide for chronic constipation
- Colorectal evaluations (especially if over 50 or experiencing red-flag symptoms like blood in stool, anemia, or sudden changes in bowel habits)
While these options can help in acute situations, they don’t address the underlying cause—which is what we specialize in at Antigravity Wellness.
Case Study: Meet Amanda
Amanda, 46, came to us after struggling with constipation for over a year. She had tried fiber supplements, more water, and over-the-counter laxatives, but her bloating and irregularity persisted. She was also experiencing intense PMS, mood swings, and fatigue.
We ran a comprehensive panel, including a GI MAP test, thyroid labs, and a DUTCH hormone test. Results showed low progesterone, sluggish thyroid function, and bacterial imbalances in her gut.
Amanda began a personalized program that included:
- Targeted probiotics and magnesium citrate
- An individualized food plan with cooked veggies, fiber, and healthy fats
- A daily walk and short yoga session for stress relief
- Hormonal support with bioidentical progesterone
Within six weeks, her bowels were regular, her belly bloat was gone, and she felt more like herself again.
Why Constipation Matters for Hormone Health
Here’s something most doctors don’t tell you: Constipation affects estrogen clearance.
When stool sits in the colon too long, estrogen metabolites can be reabsorbed into your bloodstream, worsening symptoms like:
- Breast tenderness
- Heavy periods
- PMS and mood swings
- Weight gain around hips and thighs
If your liver is doing its job but your colon isn’t, you’re stuck in a cycle of estrogen overload. Gut health and hormone health are deeply connected.
You Don’t Have to Live with Constipation
Constipation isn’t just uncomfortable—it’s a signal from your body that something deeper needs attention. At Antigravity Wellness, we help you decode those signals so you can finally feel light, clear, and energized again.
Ready to uncover the root cause of your constipation and feel better fast?
👉 Book your Brief Initial Consult today
👉 Explore gut-friendly supplements in our Fullscript Shop
Resources and References
- Bharucha AE, et al. “American Gastroenterological Association Technical Review on Constipation.” Gastroenterology. 2013;144(1):218-238.e2. https://doi.org/10.1053/j.gastro.2012.10.028
- Rea K, et al. “The Microbiome: A Key Regulator of Stress and Neuroinflammation.” Neurobiol Stress. 2016;4:23–33. https://doi.org/10.1016/j.ynstr.2016.03.001
- Slavin JL. “Dietary Fiber and Body Weight.” Nutrition. 2005;21(3):411–418. https://doi.org/10.1016/j.nut.2004.08.018
