Gut Health and Menopause
GUT HEALTH
Thinking about your gut health may not be the first thing that you are drawn to when considering peri menopause and menopause. It is definitely not the first symptom that people talk about however changes to bowel movements, bloating and many other gut symptoms can be something that women experience throughout this life stage journey.
You may have difficulty going to the toilet, heart burn, bloated stomach as well as aches and pains. What is happening with your gut?
Ageing and gut health
Stomach acid levels reduce as we age as well as digestive enzymes which help to break down our food. Digestion therefore will be lengthened, meaning that stools will sit for longer, more water may get reabsorbed resulting in hard to pass stools and we might absorb fewer nutrients because of this which may lead to deficiencies.
If we have less stomach acid, the stomach has a harder job of keeping our gut bacteria under control, giving it the opportunity to potentially move out of place and start growing in the wrong place. If this happens you may experience bloating, constipation, flatulence or diarrhoea. Other symptoms of less stomach acid could include, heartburn and acid reflux which are also symptoms of IBS and even high stomach acid. If diagnosed with high stomach acid you may well then be treated with medication to further reduce stomach acid which will just exacerbate the problem.
The impact changing hormones have
As we transition through to menopause, oestrogen and progresterone levels drop but not at a consistent rate and they may well fluctuate. This may result in alternative constipation and diarrohea.
Changing hormones may also impact our bile production, again reducing it’s levels. If this happens, digestive function is again limited slowing down the absorption of fat soluble vitamins such as A, D, E, and K.
Fluctuating hormones as well as potentially increased stress causes the release of cortisol which increases blood pressure and again affects our gut health. With all these changes, inflammation may build up within the gut, potentially creating food sensitivities but also also spread to the other areas within the body and further disrupt hormone function.
If the gut is not functioning optimally, the balance of the gut bacteria may change resulting in dysbiosis, further increasing inflammation, hormonal imbalance and affecting the integrity of the gut lining. Research has shown that lowering oestrogen levels are associated with a poorer diversity of gut bacteria as well as leading to a greater risk of gut permeability.
HOW CAN WE HELP OUR GUT HEALTH?
Initially we need to bring down inflammation, to help the body absorb nutrients efficiently. Make sure that you are enjoying a diet that does not include high refined sugars or processed foods - research has shown that too many refined carbohydrates also increases the risk of depression in postmenopausal women! Processed foods may also lead to reduced bone quality in women aged between 50 to 59, furthermore foods that are sugary as well as alcohol, and caffeine may trigger hot flashes, night sweats, and mood swings.
The Mediterranean Diet has been shown to be very beneficial for the body. Add / increase anti-inflammatory foods such as berries, ginger, garlic etc. Including prebiotic foods to feed the beneficial bacteria will help with their growth, foods such as green leafy vegetables, Jerusalem artichokes, green bananas, leaks and onions etc. It would also be a good idea to add probiotic foods or a probiotic supplement to boost levels within the gut temporarily so that you can benefit from their processes whilst there.
TOP TIPS
Eat regular meals to help keep your body balanced and energised.
Ensure adequate protein intake with each meal to help you feel fuller and help with weight loss goals
Try to stop eating after 7pm
Include probiotic foods - kombucha, kefir, fermented foods, live natural / Greek yoghurt
Include prebiotic foods - leeks, onions, garlic, green leafy vegetables
Enjoy omega 3 rich foods such as oily fish or add a good quality omega 3 supplement
Add a good quality digestive enzyme supplement to help with digestion
Include daily stress management techniques - meditation, mindful breathing, warm magnesium salt bath, Pilates etc.
If the above tips regarding your diet are all new to you, make changes / additions gradually so you can asses what works for you and what doesn’t work for you.
