Can Perimenopause Affect Gut Health?
Peri-menopause gut health
Perimenopause is a transitional phase leading up to menopause, marked by hormonal fluctuations and changes. During this time, oestrogen levels begin to decline, which can lead to various physical and emotional symptoms. Maintaining optimal gut health becomes particularly important during perimenopause for several reasons:
* Hormonal Balance: The gut and the endocrine (hormone-producing) system are intricately connected. The gut plays a role in metabolising and eliminating hormones, including oestrogen. Imbalances in gut bacteria and digestive health can impact the proper elimination of hormones, potentially leading to hormonal imbalances associated with perimenopause symptoms.
* Mood and Mental Health: Gut health has a profound impact on mood and mental well-being. The gut is often referred to as the "second brain" due to the gut-brain connection. Fluctuating hormones during perimenopause can influence mood swings and emotional well-being. A balanced gut microbiome is crucial for the production of neurotransmitters like serotonin, which plays a role in mood regulation.
* Inflammation Control: Gut health influences the body's inflammatory response. Chronic inflammation has been linked to various health issues, including hormone imbalances and exacerbation of perimenopause symptoms. A healthy gut helps to maintain a balanced inflammatory response, which can alleviate discomfort during this transitional phase.
* Bone Health: Hormonal changes during perimenopause can impact bone density. A healthy gut supports the absorption of essential nutrients like calcium, magnesium, and vitamin D, which are crucial for maintaining strong bones.
* Nutrient Absorption: Digestive health plays a key role in absorbing essential nutrients from food. Many nutrients are important for hormonal balance and overall well-being during perimenopause. An optimised gut can help ensure that your body effectively absorbs these nutrients.
To support gut health during perimenopause:
· Diet: Focus on a balanced diet rich in fibre, prebiotics, and probiotics foods. Include a variety of colourful fruits and vegetables. Incorporate whole grains like oats, quinoa, and brown rice for added fibre and nutrients. Fermented foods such as yoghurt, kefir, sauerkraut, kimchi, natto and miso to nourish the beneficial gut bacteria. Healthy fats from sources like avocado, nuts and olive oil can support gut lining integrity.
· Hydration: Drink plenty of water to support digestion and overall gut function.
· Herbal Support: Certain herbs can support gut health and hormonal balance during perimenopause. Herbs like liquorice root, chamomile, ginger, and peppermint may offer digestive benefits.
· Stress Management: Stress can impact gut health. Incorporate stress-reduction techniques such as yoga, meditation, and deep breathing to promote overall wellness/
For personalised guidance on optimising your gut health and navigating this phase with herbal support, I'm here for you. Feel free to reach out to book a consultation with me.
See you soon,
