Why Gut Health Matters During Menopause
3 Steps To Start Healing Your Gut During Menopause
Why Gut Health Matters in Menopause
As estrogen levels decline during menopause, the balance of gut bacteria may be disrupted, leading to inflammation and digestive challenges, such as IBS, autoimmune disease, gas, bloating, constipation, and diarrhea. This imbalance, referred to as gut dysbiosis, not only affects digestion but can also contribute to issues like weight gain, fatigue, hair loss, skin issues, joint pain, sleep disturbances, and even mood swings due to the gut-brain connection. The gut plays an essential role in nutrient absorption, which is particularly important during menopause to maintain strong bones, energy levels, and overall health and well-being. Prioritizing gut health means that women can address many of the menopausal symptoms and improve their quality of life.
3 Ways to Start Healing Your Gut
Adopt a Gut-Friendly Diet A balanced diet rich in fiber, prebiotics, and probiotics can nourish your gut microbiome and improve digestion. Make sure to meet with a gastroenterologist if your symptoms are chronic and impairing daily activities. Women often are diagnosed with SIBO (small intestinal bacteria overgrowth) alongside IBS (irritable bowel syndrome), or even IBD (irritable bowel disease). It’s important to rule out specifics for yourself so you are aware of where to start on your gut-healing journey.
That being said, foods like whole grains, fruits, vegetables, and fermented items such as yogurt, kefir, and sauerkraut help maintain healthy gut bacteria. Menopause is a time to avoid, or stop, eating processed foods, added sugars, and artificial sweeteners, as these can promote inflammation and harm beneficial microbes. Paying attention to hydration is also essential, as water supports healthy digestion and prevents constipation. Remember, no plastic water bottles!
Some women may even need to try an elimination diet, which should be done with a provider knowledgeable in all types. Read this blog post to learn more.
Manage Stress Chronic stress is one of the main drivers of gut dysbiosis. During menopause, gut issues can be exacerbated as stress hormones like cortisol disrupt gut motility and the microbiome. Incorporating stress-reduction techniques such as yoga, meditation, deep breathing, or even daily walks can help regulate the gut-brain connection. Prioritizing sleep is equally important, as poor sleep quality can impact digestion and gut health. Check out this blog post on sleep.
Consider Supplements Probiotic supplements can help replenish beneficial gut bacteria. Look for high-quality probiotics tailored to your needs, containing strains like Lactobacillus and Bifidobacterium, which are known to support digestion and overall gut health. Additionally, supplements like magnesium citrate can relieve constipation, while digestive enzymes may aid in breaking down food more effectively at mealtimes. Always check with your provider before starting any new supplement protocol. Taking supplements is very bio-individual. What works for your friend, may not be good for you.
If you’ve had gut health issues for many years, investing in a gut microbiome stool test may be a useful consideration. A stool test can help identify information unique to you so that you and your health coach or provider can create a road map to optimal gut health. Testing takes the guessing out.
To learn about and order a JONA AI-driven gut microbiome test, use this link and save $50:
https://jona.health/products/microbiome-test
To learn about and order a Microbiome Labs BiomeFX stool test, email jill@jillfooswellness.com.