Welcome again, ladies, to the exciting and transformative world of menopause!
You may be wondering, what does my gut have to do with menopause? Well, the truth is that your gut health can impact everything from your mood to your immune system. And during menopause, when your body is going through significant hormonal shifts, your gut health becomes even more important. A healthy gut microbiome is vital for menopausal women, as dysbiosis, an imbalance in the composition of the gut microbiota, can lead to health issues such as temperature regulation problems.
Research has shown that menopause can disrupt the balance of bacteria in your gut, leading to a variety of health issues. These imbalances can impact your metabolism, immune function, and even your mental health.
Our gut microbiota can be affected by various factors, including diet, environmental conditions (such as extreme temperatures), antibiotic use, disrupted sleep patterns, insufficient or excessive physical activity, hormonal changes, and certain diseases.
Let us explore together the relationship between gut health and menopause in more detail. So, buckle up and get ready to learn how you can use your gut to feel your best during menopause and beyond.
BALANCED HORMONES
A healthy gut can help regulate your hormones and reduce symptoms like hot flashes and mood swings. By nourishing your gut with the right foods and nutrients, you can support your body’s natural hormone balance and feel more in control of your emotions.
Estrogen plays a crucial role in our gut health, particularly in controlling inflammation in our intestines. Starting from puberty and throughout our lives, estrogen does also help to prevent the development of a “leaky gut,” a condition that can cause a variety of health problems. And women, transitioning through menopause, from their mid-40s on, suffer a severe decline in estrogen levels!
A STRONG IMMUNE SYSTEM
A healthy gut can boost your immune system and reduce inflammation. This is important because menopause can increase your risk of chronic diseases like heart disease and osteoporosis. By keeping your gut healthy, you’re giving your body the tools it needs to fight off illness and stay strong.
MORE ENERGY
A healthy gut can promote your energy levels. Did you know that our gut microbiome, along with our skin, is one of the largest organs in the body? What’s even more remarkable is that our gut is responsible for producing a whopping 70% of our energy.
A SHARPER MIND
Did you know that your gut is often referred to as your ‘second brain’ due to the powerful connection between your gut and your brain? As a result, many menopausal symptoms such as depression, anxiety, mood swings, foggy brain, and even insomnia may be linked to the health of your gut microbiome.
BETTER DIGESTION AND WEIGHT MANAGEMENT
A healthy gut is essential for good digestion and proper nutrient absorption. As you age, your body may become less efficient at digesting and absorbing nutrients from your food. By supporting your gut health, you can maximize the nutrition you get from your meals, achieve a healthy weight management, and feel more energized and nourished.
“A healthy gut is the hidden key to a healthy mind and body. The relationship between the microbiome and our physical and mental well-being is one of the most fascinating, yet overlooked, aspects of human health.”
Michael Pollan, author, and journalist
HOW CAN I ACHIEVE A HEALTHY GUT?
Here are some tips for you on how to achieve and maintain a healthy, happy gut:
- Eat plenty of fiber-rich fruits and vegetables, as well as whole grains and legumes. These foods provide the prebiotic fiber that feeds the healthy bacteria in your gut.
- Get your vitamin C. Adequate intake of Vitamin C can help prevent Intestinal Bacterial Overgrowth, a complication that may arise due to the increased visceral fat accumulation during menopause.
- Include probiotic foods like yogurt, kefir, sauerkraut, miso, and kimchi in your diet. These foods contain live bacteria that can help replenish your gut microbiome.
- Eat foods that are high in nutrients that support gut health, such as vitamin D (found in fatty fish, egg yolks, and fortified foods), omega-3 fatty acids (found in fish, flaxseeds, and chia seeds), and zinc (found in meat, seafood, and nuts).
- Reduce your intake of processed and sugary foods, as well as alcohol and caffeine. These foods can disrupt your gut microbiome and increase inflammation.
- Manage your stress levels through activities like yoga, meditation, or spending time in nature. Chronic stress can negatively impact your gut health, so finding ways to relax and unwind is crucial.
- Avoid extreme heat or cold whenever possible, as environmental temperature and heat stress can have a significant impact on the gut microbiome. Research has shown that changes in core temperature can alter the composition and function of the microbiome.
- Practice intermittent fasting. Intermittent fasting promotes a healthy gut by allowing it to rest and reset. It helps improve gut microbiota diversity, reduces inflammation, and supports the growth of beneficial bacteria. Even shorter fasting periods, such as 12-16 hours, can lead to improvements.
Remember, taking care of your gut during menopause is an investment in your long-term health and well-being. By nourishing your body with the right foods and habits, you can feel your best during this time of change.
Take care,
Tara