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The journey to menopause can be a real rollercoaster ride. It comes complete with perimenopause bloat, constipation, and those ‘Am I pregnant?’ moments (even though you know you’re not!). Trust me, you’re not alone in this wild journey!
Though hot flashes often take centre stage, understanding the link between menopause and gut health is essential for navigating hormone imbalances. Let’s look at the significant impact going into menopause has on your gut health and recognize the signs of intestinal bacterial overgrowth. And uncover strategies to restore optimal gut health balance.
So let’s dive right in!
Perimenopause bloat: unravelling the gut health puzzle
Are you noticing unexpected shifts in your gut health as you journey toward menopause? It’s not just in your head and it’s not all your fault. Going into menopause can indeed wreak havoc on your gut health. As the menopause transition unfolds, circulating estrogen fluctuates, and progesterone steadily declines. Thus setting off a complex hormonal dance that upsets the delicate balance of your gut diversity and throws it off balance.
This disturbance can give rise to a condition known as dysbiosis, characterized by an imbalance of gut bacteria and perimenopause belly bloat. It may lead to intestinal permeability, also known as a leaky gut. Surprisingly, studies have hinted at a potential connection: hot flashes may have links to increased gut porosity. And here’s the catch—dysbiosis can further contribute to small intestinal bacterial overgrowth (SIBO) that can cause perimenopause bloating.
Shedding light on perimenopause belly bulge
Following all the experts’ advice, you exercise, eat the right types of foods and wonder why you still have bloating and gut issues. Sometimes you’re so bloated your belly feels like a balloon. Small intestinal bacterial overgrowth (SIBO) may be a reason behind this challenge you’re facing. Yet many women may not be aware of it.
An imbalance of gut bacteria can give rise to several unpleasant symptoms:
- bloating
- constipation
- diarrhea
- abdominal pain
- Irritable bowel syndrome (IBS)
- food intolerances
- nutritional deficiencies (sometimes results in hair loss)
- UTIs
- weight fluctuations
- fatigue
- brain fog
- anxiety
- and other digestive issues
Why do these unpleasant symptoms occur?
Because the small intestine is vulnerable to bacterial overgrowth. The small intestine takes care of extracting vital nutrients from food before it reaches the large intestine. So when an excess of bacteria takes hold in the small intestine, it cannot digest your food properly.
And regardless of age or gender, the above symptoms, including SIBO, can affect you. However, as symptoms can vary from person to person, it’s wise to seek medical help as some symptoms may overlap with other underlying health conditions.
So, how can you determine if you have SIBO? Let’s find out.
Unveiling the culprit for gut imbalances
Curious to find out if you have small intestinal bacterial overgrowth (SIBO)? One effective diagnostic tool to consider is the hydrogen-methane breath test. Don’t worry; it’s not as complicated as it sounds. Just ask your doctor about this non-invasive test.
Here’s how it works: When the bacteria in your small intestine metabolize sugars, they release hydrogen and methane gas. It can measure these gases through your breath. Yes, you read that right—it’s the same methane gas that cows emit, contributing to global warming. But you’re not about to turn into a cow!
When your breath shows elevated levels of hydrogen and methane gases, it shows bacterial overgrowth in your small intestine. This diagnostic test is helpful, as it allows for targeted treatment and plays a significant role in diagnosing SIBO accurately. So, don’t be afraid to discuss the hydrogen-methane breath test with your healthcare provider. It’s vital to take steps toward reclaiming your digestive well-being now.
Options to treat SIBO and perimenopause bloating
Addressing gut issues may require more than just changes to your diet. While modifying your diet is a good starting point, it may not be enough to tackle the complexities of SIBO or bacterial overgrowth. If you have the option, consider working with naturopathetic doctor who specializes in SIBO. Or seek the help of a functional nutrition counsellor to ensure a comprehensive approach tailored to your individual needs and biochemistry. They may find the root causes for a way to heal your body.
Traditional doctors often use antibiotics to reduce bacterial overgrowth. Or give medications to address specific symptoms. However, be aware that it may take repeated antibiotics. As a result, your gut bacteria will be out of whack. Because antibiotics can inadvertently eliminate beneficial bacteria. It cannot distinguish between harmful and helpful microorganisms.
Alternatively, you can explore the option of natural remedies while doing an elimination diet. Natural antimicrobial oils and herbal extracts can aid in eliminating parasites and treating leaky gut, SIBO and IBS. As well as resolving other digestive issues you’ll have during perimenopause and menopause. Unlike antibiotics, natural remedies don’t harm beneficial bacteria. They can target and eliminate these troublesome bacteria with a systematic approach—destroy, eliminate, and replenish. However, consult your doctor, especially if you are taking medication or considering new supplements. Their guidance will ensure your treatment plan is safe and appropriate.
5 Tips for navigating perimenopause belly bloat
Navigating the menopause transition is challenging, but you can take control of perimenopause bloating. So, if you’re currently experiencing gut problems, pay close attention to your symptoms now before you develop further issues down the road.
Besides seeking medical guidance, here are some extra tips you can incorporate into your routine during your treatment. And things you can do to support your gut health afterward.
1. Explore the low-FODMAP diet for culprits
Even if your SIBO test result is positive or negative, or you can’t afford a functional nutritionist, you can still make dietary changes. The ability to identify potential trigger foods is eye-opening. A low FODMAP diet helps manage symptoms, and doctors frequently prescribe it for individuals with IBS, SIBO, and Crohn’s disease. It’s a three-stage elimination diet that restricts certain types of carbohydrate foods. Foods that aggravate the gut—some fruit and vegetables, root vegetables such as onions and garlic, a few nuts, dairy, and gluten, among others. Why?
Because the small intestine struggles to digest and absorb these foods properly, it can lead to fermentation in the gut and symptoms like bloating, gas, and abdominal pain. Sticking to the low FODMAP diet may not be easy at first. But you can do it with the support of a registered dietitian or functional medicine doctor. You can navigate the low FODMAP diet and even discover delicious recipes that are FODMAP-approved. It requires careful planning to avoid the risk of nutritional deficiencies. The aim is to reintroduce foods gradually while closely monitoring their effects. It’s a diet you follow temporarily to help manage symptoms; not a permanent solution.
2. Steer clear of trigger foods
Following the three-step low-FODMAP diet plan, you will know which foods you can tolerate or which may aggravate symptoms. Certain high-FODMAP foods can worsen symptoms in individuals with IBS and Crohn’s.
Keeping a food diary or downloading an app can be immensely helpful in tracking which foods trigger symptoms. When consulting with your healthcare provider, this record will offer valuable insights. They will provide essential guidance and support to manage your symptoms.
However, there are additional measures you can take to support yourself along this journey to better gut health in menopause and beyond.
3. Savour every bite for a happy gut
Be mindful of your eating habits. Opt for smaller, more frequent meals to prevent digestive tract overload and support better digestion.
Maintaining a healthy, balanced diet is essential for promoting the growth of beneficial gut bacteria to support optimal digestive function. Eat both prebiotic and probiotic foods, such as fermented foods you can tolerate. Eating actual food will help nourish your gut microbiome. Some probiotic strains may not mix well with SIBO and can make symptoms worse. Always eat grain-free, fibre-rich foods to keep your bowels moving to eliminate the bacteria during and after treatment.
Consider taking a digestive enzyme supplement with meals. Also, you can eat foods such as pineapples, papaya, and ginger that aid digestion. Remember to chew your food slowly and thoroughly (put the fork down between bites), as this simple practice can significantly help the digestive process. Adopting these habits and supporting your digestive system can enhance your gut health and well-being.
4. Quench your gut for digestive wellness
Staying hydrated is a vital component of maintaining healthy digestion. Dehydration can worsen constipation, which is a prevalent issue during perimenopause.
Drink enough water throughout the day as proper hydration helps to soften stool and promote better bowel function. A healthier digestive system will eliminate any excess estrogens from your body that can cause other health issues later.
Determine the amount of water you want to drink each day and set a realistic goal. Aim for at least 6-8 glasses or 64 ounces of water. Or try the water intake calculator based on your age, weight, and height to see if you’re drinking enough.
5. Make exercise a habit to manage perimenopause bulging
While exercise may not be everyone’s cup of tea, its benefits are worth considering. Research points to inadequate sleep, which can disrupt the delicate balance of gut bacteria, resulting in dysbiosis. Regular exercise and going outdoors for fresh air and sunlight will improve sleep quality, giving a more restful and rejuvenating sleep.
Establishing a consistent exercise routine not only helps regulate your sleep cycle but also contributes to improved digestive health. It stimulates the muscles of the gastrointestinal tract. Also, it enhances digestion and aids in mitigating some of the health risks associated with post-menopause.
Pause for thought
With the knowledge and strategies you now have, especially about diet and natural antimicrobial remedies, you can help restore and maintain a healthy gut during this transformative phase of life. Don’t overlook the connection between perimenopause bloating, gut health, and small intestinal bacterial overgrowth (SIBO). Ultimately, everyone will be different. However, a combination of medication, natural remedies, and dietary adjustments will be the most effective approach to treating SIBO in the menopause transition.
In addition, consider using a high-quality organic superfood supplement that has an 8-strain dairy-free friendly bacterial culture blend and digestive enzymes. These superfoods and multi-strain probiotics will give your body the essential bacteria to support a healthy gut microbiome and immune system. And remember, you can gain control and find the balance you deserve. So, beat perimenopause bloating and feel confident in your skin again. Take charge of your health and consider working with a functional nutrition counsellor to help you navigate your health concerns through this menopause journey.
