gut feeling: the importance of good gut health in perimenopause
Gut health is always important but focusing on it during perimenopause can really help to make these transitional years less of a roller coaster.
The health of our gut impacts our mood, our ability to concentrate, our weight, skin health, levels of inflammation and the ability to digest food and extract the nutrients that we need. During perimenopause lowering hormone levels also have a huge impact on all of these areas. Giving your gut a helping hand by optimising how and what you eat will help to lessen the load on your body.
The LINK BETWEEN OESTROGEN AND THE GUT
Oestrogen is one of the key hormones at play during perimenopause. We have oestrogen receptors all over our body supporting the role our organs play. We also have oestrogen receptors in our gut and although research on the link between this hormone and gut health is still ongoing, there are some things that are clear:
High levels of oestrogen during pre-menopause years promote a more diverse gut microbiome by providing nutrients for some beneficial bacteria. With the reduction in this hormone during perimenopause these nutrients need to be provided through the food that we eat.
Certain gut bacteria can break down and reabsorb oestrogen, and whilst this can be helpful in our pre-menopausal years, during perimenopause this could contribute to oestrogen dominance and worsen some symptoms.
The liver plays a critical role in keeping oestrogen levels balanced by acting as the body’s detox centre for this hormone. Poor gut health can indirectly impact upon the liver’s ability to carry out this role, putting additional stress on your body and can lead to higher circulating oestrogen levels and potential oestrogen dominance during perimenopause.
Poor gut health can lead to constipation which reduces the body’s ability to excrete used oestrogen in poop which again can lead to higher levels of ‘free’ circulating oestrogen and potential oestrogen dominance.
TIPS FOR OPTIMISING GUT HEALTH
Fiber is Your Friend: Fiber-rich foods like fruits, vegetables, whole grains, and legumes feed the good bacteria in your gut. Aim for at least 25-35 grams of fiber daily.
Plant Diversity: Feel the many different varieties of bacteria in your gut by eating many different varieties of plant foods. Eating at least 30 different types of plants per week helps you to get your daily fiber intake and keep your gut health in tip-top condition.
Ferment it Up: Fermented foods like yogurt, kimchi, miso, and kombucha are packed with live probiotics, beneficial bacteria that can help restore balance in your gut.
Manage Stress: Chronic stress can disrupt your gut microbiome. Relaxation techniques like yoga, meditation, or spending time in nature can be helpful.
Consider Probiotics: Taking a probiotic may be helpful in replenishing gut bacteria, particularly if you have taken a course of antibiotics which can kill off good bacteria. It is worthwhile finding out which bacteria types you need to replenish before deciding which probiotic to take. Your doctor should be able to support you with this.
Limit Processed Foods: Sugary, processed foods can feed unhealthy gut bacteria. Opt for whole, unprocessed foods whenever possible.
Stay Hydrated: Drinking plenty of water keeps your gut functioning smoothly and helps eliminate toxins.
Remember: A healthy gut is a happy gut, and a happy gut can be a powerful ally during perimenopause. By incorporating these tips into your routine, you can support your digestive health, boost nutrient absorption, and potentially experience a smoother transition through this stage of life.