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How your gut health impacts your overall wellbeing during menopause

Menopause gut health

In midlife and in that menopausal period, want to really be looking after our insides as well as our outsides. We need to ensure we have a healthy microbiome (environment) in our gut. These bacteria are pretty important and are responsible for major bodily functions from digestion to the immune response to cerebral activity.


During peri/menopause the fluctuating oestrogen in our body can give us a multitude of symptoms (as you probably know – hurrah!) and it’s our microbiome that regulates those levels of oestrogen. So if that microbiome is unhappy it can affect whether you have a deficiency or a surplus of oestrogen, which is what leads to those annoying symptoms.


Maybe you’re not yet in that menopausal stage, but getting your gut healthy is great preparation and will hopefully help you with your symptoms and your overall health.


Importance of Gut Health

A healthy gut helps with better digestion, nutrient absorption, and immune function. During menopause, maintaining gut health can alleviate symptoms like bloating, indigestion, and irregular bowel movements. Additionally, a balanced gut can support hormone regulation, which is particularly beneficial during this phase of life.

Simple dietary Changes

The key is to incorporate fibre-rich foods, probiotics, and plenty of water into your diet. Foods such as yoghurt, kefir, sauerkraut, and leafy greens as well as prebiotic foods like garlic, onions, and bananas can help support beneficial bacteria in your gut. And, yep I know you probably don’t want to hear it but you want to try and avoid processed foods, excess sugar and alcohol, which can disrupt gut balance.

Stay Hydrated

Drinking enough water is essential for digestion and overall health. The exact amount you should drink varies from source to source, but you want to aim for at about 8 glasses a day. You may need more if you’ve been exercising or it’s been particularly hot and you’ve sweated lots. Proper hydration helps to keep the digestive tract moving efficiently and can prevent common menopausal issues like constipation. It’s also important for cognitive function and often helps you feel fuller, so you don’t snack on those biscuits as often!

Mind-Body Connection

Stress can negatively impact gut health. Practices like yoga, meditation, and deep-breathing exercises can help manage stress levels and improve gut function. Mindfulness techniques can also aid in reducing stress-related digestive issues, creating a more harmonious relationship between your gut and your brain.

It's time to switch things up and get that gut in a good place. Let me know if you implement these changes and how they've affected you.


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