Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut
The gut microbiome contains a specific set of bacteria known as the estrobolome, which metabolises and regulates estrogen. When gut health is optimal, the estrobolome helps balance estrogen levels. However, imbalances in gut bacteria and lack of diversity, can lead to oestrogen imbalances, which may worsen those menopausal symptoms including hot flushes, anxiety, brain fog and even weight gain. Here are 5 key reasons why you need to prioritise gut health during the perimenopause and menopause…
Inflammation
The fluctuating levels of oestrogen that naturally occurs during the menopause can increase inflammation, which is linked to conditions like osteoporosis and cardiovascular disease.
A healthy gut produces short-chain fatty acids (SCFAs), that help reduce inflammation. SCFA’s also supports our gut barrier which helps us to absorb nutrients as well as controls what passes through the barrier. The gut barrier can become weakened during the menopause which can drive inflammation. When gut health is compromised, inflammation can worsen, leading to more severe menopause symptoms such as joint pain, fatigue, and brain fog.
2. Mood
During menopause, hormonal fluctuations can lead to mood swings, irritability, and depression. Certain strains of bacteria help produce neurotransmitters, which are chemical substances that send signals to the brain to make hormones such as serotonin, dopamine and GABA which can help to support mood and stress.
3. Digestion
Changes in hormones during menopause can slow down digestion, leading to symptoms including bloating, constipation, and indigestion. A diverse, well balanced gut microbiome can improve digestive function, which can lessen the severity of these symptoms.
4. Healthy weight
Weight gain is one of the most common side effects of perimenopause and menopause affecting at least 50% of women. . With the declining levels of oestrogen and progesterone during the menopause, we become less receptive to insulin, the hormone that is responsible for converting our carbohydrates into energy. This makes it harder to process carbohydrates, affecting metabolism which can lead to weight gain.
5. Energy
During menopause, rising levels of the stress hormone cortisol can contribute to fatigue. Additionally, common menopausal symptoms like night sweats, hot flushes, and anxiety can disrupt sleep, further exacerbating tiredness. Insulin resistance may also impact energy levels, but certain strains of beneficial bacteria support insulin sensitivity, helping to regulate blood sugar, essential for maintaining steady energy.
Dietary tips to support your gut health through the menopause
Prebiotics
Prebiotics feed the gut bacteria and promote their growth and activity which can reduce inflammation, supporting mood and digestion. Sources include: garlic, onions, leeks, chicory, banana’s and apples.
Probiotics
The friendly bacteria that can influence the composition and function of your gut. Certain strains of bacteria have been shown to play a role in the production of chemical messengers that influence our mood, making them supportive for anxiety. There are also certain strains that may contribute to less insulin resistance due to their anti-inflammatory properties which may help with weight management. Probiotic foods include kimchi, miso, yoghurt, cheese and sauerkraut.
Cruciferous vegetables
Examples of cruciferous vegetables include broccoli, cauliflower, cabbage and kale. They contain compounds called Indole-3-carbinol which is needed to make Diindolylmethane (DIM). These compounds help to break down excess oestrogen, helping with gut motility and hormonal balance which may help lessen the severity of menopausal symptoms.
Vitamin D
This hormone has anti inflammatory benefits which helps to protect the integrity of your gut lining that also helps with maintaining the balance of friendly gut bacteria. We do not get a lot of vitamin D through food, so supplementation is necessary. The NHS recommend we take 400IU per day of vitamin D over winter but if you are already deficient, you may need more so testing your levels will help determine the appropriate dose for you.
Magnesium
This key mineral supports muscle function that can also help keep the bowels regular, needed for hormonal balance. Magnesium is also a calming mineral that can help support the nervous system. Magnesium rich foods include Leafy greens, nuts and seeds and dark chocolate.
Diet is fundamental to support menopausal symptoms which can greatly affect our quality of life. Persistent symptoms can lead to a feeling of overwhelm and lack of control. With education, support and implementing a wholefood diet to support your gut health and hormones alongside lifestyle changes, it is possible to regain back some of the control and thrive!