Gut Health is key to Easier Perimenopause Symptoms
Perimenopause has been painted as the big bad boogieman for women but it doesn’t have to be as there are some key things women can do to make that hormonal transition more graceful. What might be most surprising though is that the most opportunity for a smooth perimenopause begins in the gut!
Let’s get into it…
How is poor gut health related to perimenopause?
Perimenopause is a period of hormonal transitions, think of it like reverse puberty, where hormones start to make shifts towards the event of menopause. This transition can be anywhere from 5-10 years for women and can be associated with increased inflammation that drives many of the associated symptoms such as fatigue, brain fog, sleep issues, memory, anxiety and others. It has been shown that poor gut health can dramatically increase the inflammatory shifts that occur during perimenopause and can be a major player in worsening perimenopause symptoms.
Therefore working on the gut before perimenopause in our 30’s and even through perimenopause can significantly reduce and improve the symptom experience. We almost want to think of prepping for perimenopause much like we would for pregnancy.
What happens in the gut that drives inflammation in perimenopause?
The health of the gut environment can make perimenopause symptoms worse when there are gut imbalances present that can drive higher inflammation levels. The goal is to focus on improving the health of the gut to reduce inflammation and improve diversity of the microbiome to reduce many other associated symptoms and risks.
These impacts can occur because of the significant role estrogen plays in the gut. As estrogen levels shift and eventually decline throughout the perimenopause journey our gut can experience some significant shifts that can lead to symptoms.
Impacts of Perimenopause & Menopause on Gut
Reduced Gut Barrier Lowering estrogen levels can reduce the protective gut barrier in the gut that functionals as a critical lining to reduce inflammation and nourish the beneficial bacteria and gut immune system. This can lead to increased symptoms of heartburn, GI upset and overall inflammation in the gut.
Lower microbial diversity As estrogen levels lower we observe a reduction in the level of protective beneficial bacteria that can have impacts on the immune system, inflammation as well as mood and anxiety.
Increased Leaky Gut - As estrogen declines so does the integrity of cells that line the gut increasing risk for leaky gut. Leaky gut can lead to greater systemic inflammation throughout the body that stems from the gut. This can impact symptoms of skin such as redness or rosacea, aches and pains, brain fog and fatigue.
Increase gut inflammation - Overall gut inflammation can increase as hormonal shifts occur that can further impact GI symptoms such as constipation, bloating, energy and mood.
Now lets focus more on what we can do to support the gut to maintain gut health resilience and reduce uncomfortable symptoms through perimenopause into menopause.
How to support the gut before and during perimenopause?
The best tool is to test the gut, this way we identify exactly what gut dynamics exist that need support before transitioning into perimenopause to make for a smoother experience or if you are already in the throes of hormonal shifts we are able to address inflammatory shifts occurring without guessing. This is especially helpful to assess for gut overgrowths or dysbiosis that are more likely if someone is struggling with constipation, loose stools, acne, eczema or chronic bloating. A stool test would be recommended. The best test is a comprehensive stool test called a GI map we offer in our 1:1 practice.
That being said, there are many other foundational tools that can be implemented starting today to better support your gut through hormonal shifts.
Feed your Microbiome - Focusing on diversity in plants which provide prebiotic food fibers to nourish the beneficial gut microbiome. Optimizing fiber, color and diversity of plants can significantly improve the diversity and abundance of the protective beneficial bacteria and help to protect against reduced populations. These beneficial bacteria when fed also help to produce anti-inflammatory chemicals called short chain fatty acids that protect the gut, reduce risk of gut pathogens and help balance mood and anxiety. Our favorite Winter microbiome foods are apples, pears, pomegranates, cranberries, squash, cooked and cooled rice and potatoes.
Reduce Inflammation - Focusing on increasing antioxidant rich foods such as colorful fruits and vegetables, herbs, spices and teas all help to soothe gut inflammation. Adding turmeric to soups and stews, ceylon cinnamon to coffee or matcha, sipping on chamomile tea and adding fresh rosemary to roasted veggies are all great ways to boost up antioxidant levels to target inflammations.
Bile and Drainage Support - This one is a biggie and often one that we support more intensely through out 1:1 work with women in their 30’s and above. Our bile is the connection between our detoxification system and our gut, it is involved in helping to clear waste especially estrogen from the body and out into the toilet via our drainage pathways. As we age, bile can become thick and sluggish making it harder to clear waste as well as impact digestion, bloating and heartburn. Increase bitter foods in the diet such as citrus and citrus rinds, bitters greens such as arugula, endive, watercress, radicchio, cranberries or cranberry juice, ginger and even bitter tinctures like our beloved JUJ Bitters Use our code: ABOVEHEALTH10 for 10% off!
When we are aiming to nourish the gut to reduce inflammation and ease the transition of perimenopause into menopause aim to focus on what to include rather than avoid.
Lifestyle strategies to support perimenopause?
Of course it wouldn’t be complete without emphasizing the importance of lifestyle in soothing symptoms through perimenopause into menopause. Without a strong foundation it will be hard to maintain the gut and overall health resilience we desire.
Metabolism Support - Eating enough to nourish our thyroid health, balanced macronutrients to build muscle, balance blood sugar and replete key minerals, promote consistent energy and move the body into a place of thriving verse just surviving.
Circadian Rhythm - As we move through perimenopause into menopause the health of our cortisol hormone plays a major role in the ease of which we move through hormonal shifts. A disrupted circadian rhythm impacts the health and pattern of cortisol which can impact sex hormone balance, blood sugar and metabolic health. Practicing key cornerstones for circadian rhythm are key!
Sleep - Sleep hygiene and sleep schedules are a major foundation; however, it is not uncommon for women in perimenopause to struggle with sleep. This is where being consistent with sleep routines can be helpful, paying attention to blood sugar and eating enough throughout the day play a major role staying asleep and waking rested as well as supporting a healthy circadian rhythm.
If you are looking to reset and replenish your metabolism and gut this year we’ve got just the right plan! Our
Gut Reset program
is launching this March and its a 6-week jump start program to focus on the three steps that must be present for a thriving gut and hormones. The first step is to fuel your metabolism, the second step is to support your gut and drainage pathways and third is to build your strongest foundation habits. We will be sharing much more information about the program as we get closer but to be the first to learn and sign up jump on our wait list!
