Navigating Gut Health through Perimenopause and Menopause

Menopause is a natural biological process that can bring about significant changes in gut health. Many women experience gastrointestinal symptoms like bloating, constipation, and acid reflux during this transition. Understanding and supporting gut health is crucial for overall well-being during menopause.

Changes in Gut Health

Hormonal fluctuations during menopause can impact gut motility, leading to issues like constipation and bloating. Decreased oestrogen levels may also affect the microbiome balance in the gut, potentially exacerbating digestive issues.

Symptoms to Watch For:

Common gastrointestinal symptoms during menopause include:

• Constipation

• Bloating

• Acid Reflux or heartburn

• Changes in bowel habits

Supporting your Gut Health

• Dietary Adjustments: Incorporate a diet rich in fibre from fruits, vegetables, and whole grains to aid digestion and prevent constipation.
  

• ·Flaxseed: Rich in fibre and omega-3 fatty acids, flaxseed can be beneficial for bowel regularity and overall gut health.
  

• ·Probiotics and Fermented Food: Consuming probiotics and fermented foods like yogurt, kefir, and sauerkraut can help maintain a healthy gut microbiome.
  

• ·Stay Hydrated: Adequate water intake is essential for digestive health.
  

• Regular Exercise: Physical activity can improve gut motility and reduce constipation.
  

• Manage Stress: High stress levels can adversely affect gut health, so practices like yoga and meditation can be beneficial.
  

• Consider Supplements: Alongside diet, supplements like probiotics or digestive enzymes may be helpful after consulting with a healthcare provider.

By focusing on a balanced diet, including gut-friendly foods and supplements, staying hydrated, managing stress, and maintaining an active lifestyle, women can effectively support their digestive health through menopause.

Remember, every woman’s experience is unique, so listening to your body and seeking professional advice when needed is key. A positive change in lifestyle and eating habits can greatly improve gut health and make sure that discomfort is not something that you have to put up with.