Women going through menopause may experience changes in gut health due to hormonal fluctuations and shifts in their microbiome composition. The gut-brain connection plays a significant role in mood regulation and overall health. Studies suggest that an unhealthy gut can indeed contribute to conditions like depression, anxiety, and other diseases.
A good diet is key for helping us thrive in the menopause but the latest research shows that looking after our gut health goes one further, both helping to alleviate and even stop some menopausal symptoms in the first place.
The gut consists of various areas, including the stomach, small intestine, large intestine, and colon, each with specific functions related to digestion and absorption of nutrients.
There is emerging evidence that there are powerful connections between our gut health and our hormones. The latest research suggests that improving our gut health – or to be more specific the diversity and balance of our microbiome (the community of microorganisms that populate our gut lining) – may improve common symptoms of menopause!
How does this fit in with the menopause?
Well, oestrogen and testosterone are well-established regulators of both the gut tissue environment and the gut microbiome. In the perimenopause, oestrogen levels fluctuate and ultimately decrease and in the menopause and postmenopause oestrogen levels are low and stay low. Testosterone levels slowly fall from our 30s. Plus, the activity of hormones is influenced by the microbiome.
How? Well, in addition to the gut being responsible for the digestion and absorption of key nutrients, it is also one of many places in the body where your hormones are processed and excreted – making the health of your gut and its functionality particularly important during perimenopause and menopause.
The disruption of the microbiome may be directly associated with the common menopausal symptoms we are all familiar with, such as increased incidence of IBS, bloating, hot flushes, weight gain, anxiety, brain fog, low energy, mood swings, loss of libido, vaginal pain and dryness, urinary tract infections, and poor sleep.
Establishing and maintaining good gut health requires consistent effort. Your gut health is influenced not only by the food you consume but also by external factors like your surroundings and emotions.
While there isn't a single solution for all gut issues, adopting these daily habits can have a significant impact:
1. Probiotic - Probiotics are microscopic life forms that help break down food and process waste. The first line of defense against harmful bacteria, they also help support proper development of the immune system. They’re super important for a healthy tummy!
Probiotics may help ease menopausal symptoms and regulate body weight, but their effectiveness remains controversial. My personal experience: I try to eat healthy, I use the 80/20 principal and try to stick to healthy food where possible. I use a daily pre- & probiotic. This helps me on days where my diet is poor or I have that extra glass of red wine! My go to product is: GI Pro Balance from Mannatech, it contains a variety of helpful bacteria that support digestive and immune systems (1.5 billion CFU guaranteed)
Feel free to order your GI PRO BALANCE here:
2. Eat Sufficient Fibre: Incorporate fiber-rich foods such as ground flaxseeds, onions, garlic, grains, beans, Jerusalem artichokes, leeks, bananas, and raspberries into your daily diet to promote gut health.
3. Consume Fermented Foods: Including natural yoghurt, kefir, kombucha, miso, and kimchi in your daily meals can benefit your gut and liver health, leading to improved hormone balance, mood, sleep, digestion, and nutrient absorption.
4. Include Protein in Every Meal: Protein is essential for hormone and neurotransmitter production. Consuming foods rich in tryptophan, like lean meats, fish, quinoa, nuts, seeds, legumes, and pulses, can support mood regulation and energy levels while aiding muscle development.
5. Incorporate Good Fats: Consume sources of healthy fats such as salmon, tuna, avocados, nuts, and seeds to support overall health, energy levels, mood, joint function, and brain health. Omega oils found in these fats are beneficial for internal and external well-being.
6. Stay Active: Engage in daily physical activity to enhance gut mobility. Exercise helps stimulate the muscles of the bowel wall, promoting regularity and reducing constipation. A simple 20-minute session, especially in the morning, can significantly boost your metabolism and energy levels throughout the day. (Remember, exercise does not always = Cardio! Pilates, Yoga, meditation is just as valuable, if not more during menopause)
7. Manage Stress: Recognize the gut-brain connection and its impact on digestion. Stress can slow down the digestive process, leading to discomfort. Practice stress management techniques like deep breathing, or mindfulness to promote digestion, reduce stress, and enhance overall well-being.
By incorporating these habits into your daily routine, you can nurture a healthier gut, improve digestion, and elevate your overall health and wellness.
It's important to note that individual responses to different foods may vary, so it's recommended to experiment and find what works best for your body. Consulting with a healthcare provider or a registered dietitian can also provide personalized recommendations for improving gut health.
I am a big supporter of the Mannatech products! I feel the benefits daily! Please reach out if you want to discuss or ask relevant questions. Mannatech can transform your wellness like it did mine! I would love to share more product information with you. These products are made with real food, for vital nutrition, backed by science!
https://za.mannatech.com/?account=4237801 (Sign up for free! Change and stop orders at any time - no problem, if these products do not work for you after 90 days, you can even get your money back! This shows their unwavering commitment to quality!)
Remember - “When diet is wrong, medicine is of no use.”
Healthy food, happy gut!
Loma
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