Why supporting your gut health could be important for managing your peri/menopausal symptoms
Research has shown that women naturally lose some diversity in the beneficial bacteria in
their guts during peri/menopause.
In fact, from around the age of 40, diversity will start to decline and this has been associated
with changes in hormone levels.
Our gut bacteria help us to digest foods and produce essential nutrients.
The lining of the gut is also a barrier to the rest of your body, protecting your immune system
and your general health and well-being.
Levels of digestive enzymes and stomach acid often decline too and this can lead to digestive
issues such as bloating, brain fog, headaches, IBS, joint pain and autoimmune issues, as well
as poor absorption of nutrients including iron and calcium.
We already know that there is a direct link between gut health and brain health, and that
compromised gut health can influence your moods and brain function.
And now recent studies have also shown that the health of your gut can also affect your
hormones and potentially your peri/menopausal symptoms too.
Perimenopause and gut health
One of the reasons the diversity of our gut bacteria is thought to change is the role oestrogen
plays in gut health.
Oestrogen has been shown to influence the balance of beneficial bacteria in our digestive
systems and vice versa, the balance of gut bacteria can also influence your levels of
oestrogen.
Inflammation in the gut can also be detrimental to hormonal balance.
Declining levels of oestrogens and changes in the diversity of your gut bacteria can affect
your weight, your ability to effectively control your blood sugar (and insulin levels), your
immune health and even your bone health.
Ineffective elimination of oestrogen can also lead to hormone imbalances and increased
peri/menopausal symptoms.
This is a complex relationship and the mechanisms between hormone balance and gut health
are not yet known.
Other risk factors
Gut health can also be compromised through a history of antibiotics and other medications
including antacids and over-the-counter painkillers.
Stress, viruses, yeast, parasites, alcohol and our diets are just some of the other factors which
can disrupt the balance of your beneficial bacteria.
Common symptoms of compromised gut health
Skin issues – including acne, rosacea, eczema, psoriasis, rashes
Anxiety and depression
Weight gain
Aching joints
Headaches
Fatigue
Brain fog
Acid reflux
Constipation and diarrhoea
Flatulence
Bloating
What you can do
Eat foods that feed your beneficial bacteria. These are called prebiotics. Some
examples are: asparagus, green bananas, leeks, onions, flaxseeds and chia seeds
Include fermented foods in your diet daily. These include: sauerkraut, kimchi, miso,
kefir and kombucha. All are now readily available in supermarkets. Start with small
amounts and monitor your symptoms in case of intolerance.
Make sure you have plenty of fibre in your diet. Include a diverse range of colourful
veggies including dark green leafy veg. Professor Tim Spector author of Spoon Fed,
recommends eating 20-30 different plant foods a week. Flaxseed can also be
beneficial for getting fibre in your diet too
Consider taking a multi-strain broad-spectrum probiotic, especially after antibiotics
Other supplements may also be appropriate however, I would always recommend
working with a registered nutritionist to make sure recommendations are relevant to
you and your specific health issues.
Stool testing may also be appropriate for clients with ongoing digestive issues to help to get
to the root cause of these issues.
Gail Brady
Gail is a registered nutritionist and women’s health expert (Dip ION, MSc)
Her area of expertise is in helping women over 40 who are struggling with their health and hormones to feel their best again.
gailbradynutrition.com