Is your gut health affected by perimenopause or menopause?
So if you’re in the perimenopause or menopause phase of life, has your gut health – your digestive system — changed? I have women ask me often why as they age has bloating, stomach pain, or food sensitivities worsened? Why are they having constipation or diarrhea or trouble eating and digesting more now?
Well, the answer is really multi-factorial. There may be many reasons why. Hormones do affect our digestive system – and our overall gut health. Estrogen and progesterone are two hormones whose levels both decrease usually as we enter into perimenopause and menopause.
And if you are having trouble sleeping, then your gut health will suffer as well. Our digestive system operates on a 24 hour circadian rhythm, too. When you don’t sleep, your body isn’t able to digest optimally.
You’ve heard about the gut microbiome, right? We’ve talked about it before. Your gut microbiome is made up of microbes such as bacteria, viruses, fungi, protozoa, and archaea. Both the good and the bad. There are billions of microbes unique to each person’s microbiome.
Once you enter perimenopause and menopause, your hormone levels decrease which can disrupt your microbiome which may cause bloating, constipation, or other digestive issues. In addition, low hormones can also cause the cells of the small intestine to create small gaps which is known as leaky gut or gut permeability. This condition allows bacteria and chemicals to enter the bloodstream instead of being eliminated which can lead to IBS (Irritable Bowel Syndrome) and feeling more bloated, have feelings of urgency, or even pain and constipation. And this may increase your risk of developing Inflammatory Bowel Diseases (IBD) like Crohn’s or Ulcerative Colitis.
Your gut motility may slow down which affects how quickly you eliminate waste material. If you’re not regularly having a bowel movement, then you’re not eliminating toxins so they can recirculate which is not what you want! So you don’t feel well. Also, bile production may decrease which affects digestion. Plus, you may not be producing as many digestive enzymes as needed. When you were having regular cycles, estrogen levels were up and down so the higher levels helped gut enzymes work more efficiently. So now, when estrogen has decreased, your gut motility slows and repair of gut lining slows, too.
And many women in this age bracket also experience more stress due to career, marriage issues, children or other relationship problems, caring for older parents, finances, medical conditions or health of loved ones. Research shows that stress affects your digestion by preventing you getting into a parasympathetic nervous system state which promotes relaxation, calmness, and optimal digestion.
And we know if our gut health is not optimal, depression and mood issues worsen. Why? Ever heard of the Gut-Brain Axis? It’s a two-way communication system between the brain and gastrointestinal tract. It is a network of nerves that connects both and sends signals via nerves back and forth.
If anything is out of sorts in the gut, your brain and mood will be affected. Several neurotransmitters that affect mood and help you feel happy such as serotonin and dopamine are produced primarily in your gut. And another neurotransmitter called GABA (Gamma-Aminobutyric acid) is produced in the gut, brain, and pancreas. It is key to helping you remain calm. So if your gut isn’t happy, you aren’t happy (as a take off of the quote – “when mama isn’t happy, no one is happy!”)
So with all of these factors that may be affecting you once you are in perimenopause and menopause, is it any wonder you are having digestive issues once perimenopause and menopause kicks in?
So What Can You Do?
*First, get checked out by your health practitioner to rule out anything structural or more serious.
*Massage – gently massage the abdominal area and use heat. You can apply a heating pad in 15 minute increments or take a warm shower or bath.
*Stretches – do stretches such as lying on your back and pulling up your legs to your chest. Hold for a minute or so. Relax and do again. This helps relieve gas and bloating. And some experts believe it helps move bile from your gallbladder into your gut to help speed up waste products moving along.
Diet – what you eat really can help or hurt you. Are you eating healthy foods? Are you eating anti-inflammatory foods in the natural way God created them? Are you including healthy proteins, complex carbs (not simple, refined), healthy fats, and fiber? If not, start today with one small step. Here’s one idea – add one veggie or fruit per day. And vary veggies and fruit. Don’t stick with just the same one or two.
Sleep – Your digestive system needs to rest about twelve hours. So stop eating after dinner (and try to finish eating by 7 pm at the latest). Then go to sleep and don’t eat again until breakfast the next morning – about twelve hours later. Your food will have time to be absorbed better and you will sleep better without a full tummy.
Movement – movement or exercise can aid digestion. It helps stimulate the bowel which increases regularity (which decreases constipation). It helps get rid of excess gas and helps your digestive system move. I’m not talking about running for an hour. Walking, swimming, and biking are all helpful, too.
Stress management – finds ways to manage your stress. We all have stress, but it’s how you respond to it that determines its affect on your body and mind. And handling it in positive ways will also help your digestion. So get outside in nature, sit and read for 5 – 10 minutes, make time for a quiet time during the day to include reading the Bible and praying, journaling. Taking time for yourself at least 10 minutes a day will go a long way to decreasing your stress. Make time for fun each day! Lately, I’ve been watching a funny and clean comedian. There are two I really like – Jeff Allen and Nate Bargatze. Just google and you’ll see them.
So those are a few reasons why your gut health may be affected during perimenopause and menopause and some practical strategies you can do.
And as always, if you need some personal help, reach out to me. As a health and wellness coach, this is one of my favorite areas to help women in. I want you to know you don’t have to stay stuck here. You can get help. And because I’ve walked this same journey and helped other clients, I understand and can help you, too.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues (like bloating, constipation, diarrhea, acid reflux), fatigue, brain fog, weight issues, and thyroid and autoimmune conditions. As a team, you and I work together as we focus on nutrition and lifestyle factors to help you decrease your symptoms, have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
Disclaimer: This information and all the information on this website is not meant to be used as medical advice. It is for educational purposes only. I recommend you check with your own health practitioner before making any modifications in your nutrition or lifestyle.
