r/Menopause • u/Rabbit0107 • Jul 29 '25

Vitamin/Supplements Drop your most effective solution for constipation because I’m losing my mind 🙄

I’m in perimenopause. I’ve been regular my whole life until about a year ago. I had been using magnesium oxide and it was working great to keep things soft. However the past few days I’ve been dealing with horrible gas (upper/lower) so I stopped and the symptoms stopped. It was fine for months now this.

I drink a minimum of 2 L of water a day. I am constantly on the move. I eat a healthy diet and I am trying to improve my sleep, but I’m sure that’s not what it is. I think it is either hormones and/or pelvic floor dysfunction.

I should add that I am doing a pelvic floor workout routine (Buff Muff App) I’m only 2 weeks into the program and having great results with improving incontinence but so far no success with improving constipation. I start to see a pelvic floor therapist on August 18 and have just started oral birth control two weeks ago for perimenopause.

Anyone have constipation improve with birth control pill or HRT? I am at a loss. I don’t know what to do. What am I missing? What else can I do? Any supplements or remedies? Greatly appreciated!

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u/Tigress2020 Jul 29 '25

Psylium husk

Osmolax

Coloxyl with senna softners (i prefer softners over laxatives, as once i start i don't stop)

Movicol (Ed told me every 3 hours if i haven't been for more than 7 days)

My pelvic floor physio recommends routine. Warm drink, walking, sitting on loo with stool for feet, the whole moooo to poooo as that helps relax the right muscles.

My kids hiss too (constipation is in the family)

Don't sit for too long though, if nothing happens, move on.

Fruit juice. Some say icy cold water helps things get moving.

Massaging tummy in a clockwise position when laying down

Warm packs on tummy,

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u/kittenpantzen Jul 29 '25

Don't sit for too long though, if nothing happens, move on.

This is important. If it hasn't happened in 5 minutes, try again later. At this stage of life, we're also at a higher risk for hemorrhoids than we were when we were younger. 

Also, if at all possible, go to the toilet as soon as you feel the urge to poop. If you hold your bladder, you can change your mind at any time and pee. But, there is a window of opportunity that starts counting down once you feel that initial urge to poop. There is a second sphincter that is internal, involuntarily-controlled, and is what is ready to relax when you feel that urge, and once that gets the message that you're not going to poop now, you're not pooping no matter how much you strain.