Constipation is an incredibly common symptom in menopause. Stats differ across studies from around 40-60% - but in our own community around 70% of us report it as a persistent issue at all stages in our transition. And constipation affects not just our body’s ability to function but how we feel too.
This blog explores science-grounded strategies to ease menopause constipation naturally—and shines a light on how MPOWDER’s thoughtfully crafted blends can support your gut health at every stage.
What Causes Menopause Constipation?
As oestrogen and progesterone decline, a number of factors can disrupt bowel function:
- Slower gut motility and decreased peristalsis
- Weakened pelvic floor muscles (common as we transition into menopause)
- Increased cortisol and stress sensitivity
- Dietary shifts and reduced fibre intake
Addressing constipation with a whole body and mind approach.
Constipation is best addressed by layering up a series of habits. Here are our top 3 for getting your body back into balance, naturally:
- Prioritise hydration—aim for 8–10 glasses of water daily alongside herbal teas with gut loving properties like fresh mint or ginger.
- Eat fibre-rich meals: In the UK around 90% are lacking enough fibre in our diets. In the USA, this rises to 95%. And fibre is critical to a happy gut and healthy bowel movements. Changing what you put on your plate is key. And breakfast is one of the most effective changes you can make. Most of us were raised on sugary cereal, pastries or factory bread. Why not start your day with oats, flaxseed, berries, or veggies in a smoothie or bowl instead?
- Consider abdominal massage alongside daily movement: research has shown that clockwise tummy rubs post-meal can help to stimulate bowel movement in a gentle, non-invasive way.
The role of supplements in tackling constipation
MPOWDER Gut‑Instinct: Is a unique prebiotic formula designed to feed your gut microbiota. A capsule formula with phenomenal results in our community, it features Actazin, a patented extract of the green kiwi which has been shown to help with digestion, bowel movements and constipation, as well as the best researched botanicals from herbal medicine - including marshmallow root, ginger root, artichoke leaf, and slippery elm blended synergistically to support digestion, stool movement, and mucosal health.
Remember, you should always involve your doctor when you notice changes in your body and mind in midlife.
Constipation is common—but persistent, painful, or blood-streaked constipation could indicate other issues like pelvic prolapse, bowel disorders, or medication effects. Always consult your healthcare provider if you experience shifts in how you feel.
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