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Ladies, let’s get real about perimenopause and its surprises. But guess what? Your gut bacteria, not just your hormones, holds the secret to turning bloat to bliss! Hormonal shifts during this phase can wreak havoc on your gut, leading to uncomfortable bloating, constipation, and pesky IBS. But it’s time to take charge, beat the bloat, and reclaim yourself.
Did you know hormones protect female gut health and protect the gut from injury? The sex hormones prevent bacterial overgrowth. But, in the menopause transition, a gut imbalance (dysbiosis) occurs. This disrupts several functions that impact your body. But you can improve your gut health during the menopause transition. This will reduce digestive problems and support healthy gut flora.
Perimenopause and the gut ecosystem
Getting from bloat to bliss does not happen by chance. Or popping a pill when your stomach protrudes. Your GI tract has trillions of microorganisms that help to protect you. Besides the physical differences between men and women, a clinical trial reveals that the gut microbiome of women differs from males. And women have a higher level of diversity in gut bacteria. Yet, as you age, so do your hormones, and this results in a decrease in gut biodiversity.
So having a diverse gut microbiome with less harmful bacteria is vital for female gut health. This helps with digestion, nutrient absorption, fighting harmful pathogens and prevent bloating. A healthy gut also supports the immune system and has links to mood and mental health. Women need healthy gut biodiversity during menopause to reduce health risks. A study finds that The gut microbiome diversity appears to level off around age 40 years of age. A reduction of these hormones during perimenopause leads to bothersome bloating and gut issues.
Common gut issues during perimenopause
Women in Western cultures face many gut problems, especially during perimenopause. As you age, your gut flora changes and that can cause digestive and metabolism issues.
Intestinal problems
Did you used to have a regular digestive system, but now it’s all over the place? Do you struggle with any of these problems?
- Abdominal pain or cramping
- Bloating and gas
- Diarrhea or constipation, or alternating between the two
- Mucus in the stool
- Fatigue
- Feeling like you haven’t fully emptied your bowels
- Urgent need to have a bowel movement
- Changes in bowel habits, such as having a bowel movement more or less often than usual
Note, other health conditions can also cause these symptoms. So, better to consult a doctor for a proper diagnosis. But as they say, you never know what you’ve got until it’s gone.
The impaired structural integrity of the gut barrier can lead to the plaguing of inflammatory issues. Inflammation in the gut microbiome will kill off beneficial bacteria. This will cause an overgrowth of harmful bacteria.
Indigestion and bloating
In the menopause transition, indigestion and bloating can occur. A decrease in the production of stomach acid can contribute to indigestion and bloating.
Hormonal changes during perimenopause can affect the muscles that line the stomach and esophagus, making it more difficult for these muscles to keep stomach acid from flowing back into the esophagus. This can cause a burning sensation known as heartburn.
It’s also worth noting that certain medications and even Hormone Replacement Therapy (HRT) can also affect stomach acid levels.
Food sensitivities and intolerance
Are you tired of feeling limited by food sensitivities? Sometimes you want to enjoy a meal without having to worry about the consequences. You never thought you’d have to give up some of your favourite foods because of perimenopause. The change in your gut ecosystem increases food allergies and intolerance.
It’s an ongoing battle dealing with the symptoms of the menopause transition. Even if the ship has left the harbour—in the menopause transition—you can still catch it at the next port. Soo how do you get from bloat to bliss? It’s never too late to make lifestyle changes to improve your gut ecology.
8 steps to get from gut bloat to bliss
Now you know that gut changes happen during the menopause transition, focus on digestive health. Keep your gut biodiversity healthy with these interventions:
1. Prepare the good bacteria
First, kick those pesky bad bacteria to the curb before they try to steal the spotlight. Trust me, you don’t want them hogging all the attention. You’ll need a careful plan of action to do so. Then for the next step.
Eat prebiotic-rich foods to keep your gut flora happy and satisfied. Prebiotics are indigestible fibres that feed beneficial bacteria in the gut. Just as plants need rich soil to grow, your gut flora needs prebiotics. Try adding some of these prebiotic foods gradually to your diet. These include onions, garlic, asparagus, ripe bananas, leeks, Jerusalem artichokes, asparagus, barley, oats, rye, and apples.
These get fermented in the gut and provide fuel for beneficial bacteria that live in your belly. And will help to increase the number of good bacteria and promote healthy gut flora.
2. Populate the healthy bacteria
Probiotics differ from prebiotics. Probiotics are the live bacteria in certain foods. And your gut needs both prebiotics and probiotics to thrive. You can get probiotics through fermented foods or take a probiotic supplement. Fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha have good bacteria. Probiotics from these foods can help refill with healthy bacteria.
During the perimenopause transition stage, the levels of beneficial bacterial strains—Lactobacillus and Bifidobacteria—decreases. Thus, the harmful bacteria (Enterobacter) increases. The healthy bacterial strains will help prevent recurring urinary tract infections. Menopause can cause mood swings, anxiety and depression, and some studies suggest probiotics may help to reduce these symptoms.
3. Eat fibre-rich foods
As you know, fibre is vital to support a healthy gut. Fibre-rich foods, such as fruits, vegetables, whole grains, and legumes, can promote the growth of beneficial gut bacteria. However, be mindful of whole grains that have gluten, as this can exacerbate gut issues. However, there are other foods such as leafy vegetables, and even chia seeds, and more that help to prevent constipation, a common symptom of perimenopause.
Constipation lengthens the transit time of food through the gut. And this can change the environment for bacteria. Drinking water helps digest fibre, helps transport food and prevents digestive discomfort.
4. Level-up water intake
Eating foods high in fibre means you have to drink more water. Proper hydration is necessary because fibre soaks up the water in your intestines. Drinking water will help to have regular bowel movements and prevent constipation. Drink at least 8-10 cups of water per day. And more if you’re consuming a high-fibre diet to ensure optimal gut health and prevent digestive issues. Drinking water does not have to be boring. Add a slice of lemon or mint for a splash of flavour instead.
Some people follow a rule that after each visit to the bathroom to pee, afterwards drink a glass of water. Hot drinks are not a substitute for water. Tea and coffee contain caffeine, and a diuretic can increase urine output, leading to dehydration. Water has essential minerals and electrolytes that are necessary for hydration.
5. Eat more healthy fats
The healthy fats found in olive oil, avocado, nuts, and seeds are monounsaturated and polyunsaturated fats can help promote a healthy gut and reduce inflammation. Western diets have more omega-6 fats, which have a bad rap for increasing inflammation. A diet high in saturated fats decreases the diversity of the gut flora. So, a balanced ratio of healthy fats – omega-3, omega-6 and omega-9 is essential to give a good balance and healthy function of gut bacterial growth to prevent gastrointestinal problems.
Your body cannot make Omega-3 and 6 essential fatty acids, so you must get them from foods. The problem is we eat too much Omega-6 and not enough Omega-3; balance is essential—a 1:1 ratio is ideal. Omega 9 is not as essential because your body can make it. And you can find it in vegetable oils (olive oil, cashew nut oil, avocado oil, peanut oil) and in nuts (almonds, cashews, walnuts).
6. Improve relaxation habits
Chronic stress can change your gut’s bacteria, leading to digestive issues. Even a lack of sleep can disrupt the balance of gut bacteria.
Thus, relaxation techniques like deep breathing help to slow down the body to improve digestion and elimination. You can make it a daily habit to practice relaxing, as you can do it anywhere. Techniques such as meditation, deep breathing, or yoga are simple and effective. Doing so helps promote relaxation and support a healthy gut.
7. Give intestines a workout
Believe it or not, exercise helps to change the intestinal microbiota. How? While doing exercises, have you ever passed gas? You may giggle because it happens to us all. But this occurs because your intestines are getting a workout too.
Studies show exercise improves gut mobility by increasing blood flow throughout your body and your gut, increasing the microbial species. While physical activity is beneficial, it’s wise to improve your gut ecology first. Your ability to lose weight depends on a healthy gut microbiome.
8. Bypass unhealthy foods
Again, we know unhealthy foods are bad for you. It’s not like they do not taste delicious, but processed foods, sugar, and excessive alcohol can disrupt the balance of gut bacteria. They decrease the biodiversity of the gut. And destroy the good bacteria and promote inflammation. All these can lead to digestive problems and increase the risk of disease and menopause symptoms.
If you have issues with indigestion, take over-the-counter antacids or acid reducers as directed. But don’t overdo it because this can cause other problems. You can try natural alternatives, such as a digestive enzyme. Or a tablespoon of apple cider vinegar in water before meals. Avoid foods that can trigger heartburn—spicy foods, caffeine, alcohol, and chocolate. Eat smaller, more frequent meals instead of large meals. Avoid eating close to bedtime.
Pause for thought
Your body is an impressive and intelligent machine, so give it all the support it needs. Having a healthy gut biodiversity is vital for feeling good during menopause. To get from bloat to bliss, prepare yourself for the road ahead. An unhealthy gut will come with health issues, such as digestive problems, autoimmune diseases, and mental health conditions. Start by taking simple steps, such as eating a balanced diet, staying hydrated, and reducing stress.
Always speak to a healthcare professional if you experience any persistent symptoms. Remember, taking care of your gut microbiome is an investment in your health and quality of life. So take action today and support a healthy gut during menopause.
