When it comes to managing menopause, an area that often gets overlooked is gut health. Your gut plays a major role in regulating hormones, and improving your digestion could help alleviate many of the uncomfortable symptoms associated with menopause, such as mood swings, fatigue, and even hot flushes. In this article we are going to discuss the fascinating gut-hormone connection and explore how you can support your gut to help balance your hormones and reduce your menopause symptoms.

Gut Health and Hormone Connection

Your gut is often referred to as your “second brain” because of how deeply connected it is to your body’s overall function, including hormone regulation. Here’s how it works:

1. Microbiome Influence: The gut is home to trillions of bacteria, known as the gut microbiome, which influence the production and regulation of hormones like oestrogen. These bacteria help break down oestrogen and either eliminate it from the body or re-circulate it as needed.
2. Inflammation & Hormonal Imbalance: Poor gut health can lead to inflammation, which affects the body’s ability to regulate hormones properly. Inflammation has been linked to more severe menopausal symptoms such as hot flushes, fatigue, and joint pain.
3. Digestion & Nutrient Absorption: Gut health directly impacts how well your body absorbs nutrients. If your gut isn’t functioning properly, you may not be getting the essential nutrients needed for hormone production and balance, such as B vitamins, magnesium, and omega-3 fatty acids.

Improving Your Gut Health

Improving your gut health can be a game-changer for hormone regulation and overall well-being during menopause. Here are a few ways to support a healthy gut:

1. Increase Fibre Intake

Fibre is crucial for keeping the digestive system running smoothly. It helps support healthy bowel movements, which in turn supports oestrogen elimination. When oestrogen isn’t properly flushed from the body, it can be reabsorbed into the bloodstream, leading to hormonal imbalances.

• Focus on foods like oats, chia seeds, a variety of vegetables particularly greens, and whole grains such as rice and quinoa. Fibre also feeds the good bacteria in your gut, which helps maintain a balanced microbiome.

2. Add Fermented Foods

Fermented foods are packed with probiotics, the good bacteria that help restore balance to your gut microbiome. When your gut flora is balanced, it aids in breaking down and metabolising hormones.

• Try incorporating foods like sauerkraut, kimchi, yogurt, kefir, and miso into your diet. These can help boost the levels of beneficial bacteria and improve overall digestion.

3. Consider Probiotic Supplements

If you need an extra boost, probiotic supplements can help. Look for a high-quality probiotic that contains a variety of strains, as different strains support different functions in the gut.

• Probiotics can support oestrogen metabolism, reduce gut inflammation, and help with digestion.

4. Stay Hydrated

Hydration is key for digestion and overall gut health. Water helps with the breakdown and absorption of nutrients, as well as promoting healthy bowel movements.

• Aim for 2-3 litres of water per day, especially if you’re active or experiencing menopause symptoms like hot flushes. You may need more if you are perspiring a lot, and/or if the weather is warm.

5. Reduce Processed Foods & Sugar

Processed foods, particularly those high in sugar, can cause imbalances in your gut bacteria, promoting the growth of harmful bacteria and leading to inflammation. This can disrupt hormone regulation, worsening menopause symptoms.

• Stick to whole foods like fruits, vegetables, lean proteins, and healthy fats. Cutting back on sugar can also stabilize blood sugar levels, which helps manage mood swings and energy crashes.

How Gut Health Can Help with Menopause Symptoms

1. Reduced Inflammation: A healthy gut helps reduce inflammation throughout the body, which can ease joint pain, hot flushes, and even brain fog.
2. Balanced Hormones: By improving digestion and nutrient absorption, your body is better equipped to produce and regulate hormones like oestrogen, progesterone, and cortisol, leading to more balanced moods and energy levels.
3. Better Digestion: Improved gut health means fewer digestive issues like bloating, constipation, or indigestion, which are common complaints during menopause.
4. Increased Energy: When your gut is functioning well, your body can absorb nutrients more efficiently, providing you with the energy you need to get through your day without feeling drained or fatigued.
5. Improved Mood: The gut is also linked to serotonin production (your “happy” hormone), so a healthy gut can lead to improved mood and reduced anxiety or depression during menopause.

Conclusion:

If you’ve been struggling with menopause symptoms and not seeing any or little improvement, it might be time to focus on your gut health. By nourishing your gut with fibre, fermented foods, and probiotics, and avoiding inflammatory processed foods, you can help balance your hormones naturally, reduce inflammation, and feel more like yourself again.

• Coach Terri