How Menopause Alters Your Digestive Health, The Gut-Hormone Connection
Ever wonder why your digestion becomes more challenging during menopause?
Did you know that bloating, constipation, increased food sensitivities, and changes in gut motility are common during menopause?
You might ask, what is gut motility?
Gut motility is the movement of food through your gastrointestinal (GI) tract. It facilitates the mechanical breakdown of food, the mixing of the food with digestive enzymes so that your small intestine can absorb your nutrients, and ultimately ensures the elimination of wastes.
Many women experience digestive issues during menopause, but they may not understand the connection to hormonal changes.
In this article, we will dive into the science of how estrogen and progesterone fluctuations during menopause can alter your gut health, affecting everything from motility to microbiome diversity.
You will learn about the hidden mechanisms behind leaky gut during menopause, which could be the key to achieving better digestive health during this transition.
Stay tuned, because what you learn might just transform your menopause experience!
In addition, I will share with you the top 4 supplements that support the hormonal transition through menopause while also promoting gut health.
By the end of this article, you will gain a deeper understanding of the connection between menopause and gut health, learn to recognize the symptoms of leaky gut, and receive practical dietary advice that can help reduce inflammation, alleviating both gut and menopausal symptoms.
So let’s talk about how sex hormones help maintain your mucosal barrier in the gut.
Sex hormones, particularly estrogen and progesterone, play a critical role in maintaining the mucosal barrier in the gut. This barrier is essential for protecting the body from harmful pathogens, toxins, and antigens while allowing the absorption of nutrients. Here are some ways in which sex hormones contribute to gut mucosal barrier maintenance:
Regulation of Tight Junction Proteins: Estrogen and progesterone influence the expression and function of tight junction proteins, which are essential for maintaining the integrity of the gut barrier. Tight junctions seal the spaces between epithelial cells, preventing the passage of harmful substances from the gut lumen into the bloodstream. When tight junctions are compromised or not functioning properly, you experience “Leaky Gut”
Anti-inflammatory Effects: Estrogen has anti-inflammatory properties that help to reduce gut inflammation. Inflammation can disrupt the mucosal barrier, so by reducing inflammation, estrogen helps to maintain the barrier's integrity .
Mucus Production: Estrogen stimulates the production of mucus in the gut lining. This mucus layer acts as a protective barrier, trapping pathogens and facilitating their removal from the gut. Progesterone also contributes to the maintenance of this mucus layer .
Immune Modulation: Both estrogen and progesterone modulate the immune response in the gut. They enhance the function of immune cells such as T cells and B cells, which also play a role in maintaining the gut barrier and defending against pathogens.
Gut Microbiome Balance: Estrogen and progesterone help feed and maintain a balanced gut microbiome. A healthy microbiome supports the mucosal barrier by outcompeting harmful bacteria and producing metabolites that strengthen the gut lining
So what’s a woman to do?
1. Dietary Changes
Increase Fiber Intake: Fiber can help maintain regular bowel movements and improve gut motility. Include plenty of fruits, vegetables, whole grains, and legumes in your diet.
Probiotics and Prebiotics: Consuming foods rich in probiotics (like yogurt, kefir, and fermented foods) and prebiotics (like garlic, onions, and bananas) can help maintain a healthy gut microbiome.
Anti-inflammatory Foods: Include foods rich in omega-3 fatty acids (such as fatty fish, flaxseeds, and walnuts) and antioxidants (such as berries, leafy greens, and nuts) to reduce inflammation.
2. Hydration
Stay Hydrated: Adequate water intake is essential for maintaining gut motility and overall digestive health.
3. Supplements
Digestive Enzymes: Taking digestive enzymes can aid in the breakdown and absorption of nutrients.
L-Glutamine an amino acid can help heal the gut lining and support gut barrier function.
Bio-identical Estrogen and Progesterone: Hormone replacement therapy (HRT) can help alleviate symptoms of menopause, including digestive issues, but should be discussed with a healthcare provider.
4. Lifestyle Changes
Regular Exercise: Physical activity can help improve gut motility and overall digestive health. Aim for at least 30 minutes of moderate exercise most days of the week.
Stress Management: Techniques such as yoga, meditation, and deep breathing exercises can help reduce stress, which can negatively impact gut health.
5. Avoid Triggers
Identify and Avoid Food Sensitivities: Common triggers include gluten, dairy, and certain FODMAPs. If you don’t know what FODMAP’s are, it’s best to research it on the internet, it’s beyond the scope of this article, but you’ll want to research a low FODMAP’s diet. Keeping a food diary can help identify and eliminate these triggers.
Stress Management: Techniques such as yoga, meditation, and deep breathing exercises can help reduce stress, which can negatively impact gut health.
Limit Processed Foods: Reducing the intake of processed foods, sugars, and unhealthy fats can improve gut health and reduce inflammation.
Now the 4 supplements, to consider taking.
L-glutamine- an amino acid that is used as food by the cells that line your gut.
Aloe Vera is a healing plant that has anti-inflammatory properties and can help regenerate and repair the mucosal lining of your gut.
Omega -3 fatty acids is anti-inflammatory. Incorporating omega-3 rich foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and omega-3 supplements can help improve gut health.
Curcumin is anti-inflammatory. Incorporating curcumin into your diet can be done by using turmeric in cooking, taking curcumin supplements, or consuming turmeric tea. Curcumin is better absorbed when consumed with black pepper (containing piperine) and fats, so using these in combination can enhance its bioavailability.
You now have a comprehensive guide on how menopause affects your digestive health, along with practical tips to start making positive changes and feeling better.
Now it’s your turn. How is menopause affecting your gut health? What have you done to treat it? What has worked for you and has not worked for you. Leave a comment and share your story.
If you have any questions or need support, please ask your question below and I will do my best to guide you in the right direction.
I also offer virtual consultations.
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