Navigating Gut Health: Perimenopause & Beyond

Discover how hormonal changes affects gut health and learn effective strategies to support digestive balance. In this blog, we will explore the connection between hormonal changes, the microbiome, and overall wellness, with tips for women in perimenopause and menopause to boost energy, manage weight, and improve your total health.

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Gut Health: It’s More Than Just Bloating

When you hear "gut health," what comes to mind? Is it bloating or maybe stomach discomfort? 

While most people will think of bloating, our gut health has a much larger impact on our health. Our gut is a hub for trillions of bacteria, called microbiomes, that impact nearly every aspect of our health — from metabolism, hormone regulation, and body composition to mood and immunity.

Understanding and nurturing our gut health can unlock weight lose, better energy, clearer skin, more balanced hormones, improved immunity and resilience against chronic conditions. 

Let's dive into why gut health matters, and what you can do about it (especially for women as we age).

The Foundation of Wellness

Our gut bacteria, known as the microbiome, actively influence how we feel, look, and function. The microbiome can be divided into two main types: Firmicutes and Bacteroidetes. 

Firmicutes, when they dominate, have been linked to higher inflammation, weight gain, and increased risk for chronic diseases. Susana Fuentes, a microbiologist, has shown an imbalance in our microbiome affects our body’s ability to absorb energy, which can lead to weight gain and disrupt our metabolism. Bacteroidetes, on the other hand, are associated with leaner body composition and better metabolic health. 

The impacts of an unbalanced gut reach far beyond weight. Gut health influences everything from inflammation levels and mental well-being to nutrient absorption and even immune function. 

Gut health is essential.

Gut Health and Menopause

For women, gut health becomes especially crucial as we age. Perimenopause, the transition to menopause, usually begins in a woman's mid- to late 40s, but it can start as early as the mid-30s or as late as the early 50s. The average age of menopause in the United States is 51. 

Around age 40, our microbiome diversity starts to decline, which can slow down our metabolism, reduce energy levels, and even influence how well our body handles insulin. These shifts in the microbiome have a direct link to menopause-related changes, impacting everything from digestion to immunity.

Let’s take a closer look at some factors that contribute to gut health changes during menopause:

1. Estrogen: Estrogen plays an essential role in keeping the lining of our intestines healthy. As hormone levels fluctuate during perimenopause, it’s common to experience digestive issues.
2. Microbiome Diversity Decline: Before menopause, women generally have a wide range of gut bacteria that support energy and immunity. After age 40, this diversity begins to decrease. This change can contribute to feeling more fatigued and having a weaker immune response than before.
3. Pelvic Health: Approximately 83% of women experience changes in pelvic health after menopause. These shifts, often unnoticed, can lead to digestive issues due to an impaired ability to eliminate waste properly, which can cause toxin buildup.
4. Sleep Quality: The shift in hormones like cortisol affect sleep, leading to restless nights or disrupted sleep patterns. Poor sleep can raise inflammation levels and make the gut more sensitive, creating a loop where gut health and sleep issues worsen each other.
5. Increased Stress Sensitivity: With age, our cortisol levels naturally rise, reducing our ability to handle stress effectively. Stress increases gut inflammation, makes digestion harder, and can lead to food sensitivities that might not have been an issue earlier in life.

What To Look Out For

At SNH Nutrition & Wellness, we assess gut health with all clients, whether they are currently experiencing symptoms or not. This proactive approach helps support better health today and as we age. 

Here are some signs that your gut health might need attention:

• Bloating
• Low energy
• Poor sleep 
• Breakouts
• Increased sugar cravings
• Frequent illnesses
• Moodiness
• New food sensitivities
• Irregular bowel movements

Even if these signs seem minor now, addressing them early can help prevent bigger issues down the line.

_{SNH Nutrition Expert Tips For A Healthier Gut}

Hopefully you’ve found the information helpful so far, but you might be thinking, “now what?”

Here are some key steps you can take to start improving your gut health. Remember, focus on one thing at a time and if you need help figuring out where to start, we’d be happy to help. 

1. Consume Plenty of Fiber: Aim for 20-25 grams daily. Here are sources of fiber: Fiber-rich foods include whole grains, leafy vegetables, berries, avocado, popcorn, chia seeds, flaxseeds, walnuts, oatmeal, and beans. Why Fiber?  Fiber supports the growth of beneficial gut bacteria and keeps digestion regular.
2. Incorporate Fermented Foods: Fermented foods contain probiotics that help repopulate the gut with beneficial bacteria. Try tempeh, kombucha, sauerkraut, pickles, asparagus, apples, or kimchi.
3. Limit Artificial Sweeteners: Artificial sweeteners can disrupt the bacterial balance in your gut. You don’t have to eliminate them completely, but reducing them can be beneficial.
4. Identify Foods that Cause Discomfort: Often, bloating is more about the food you’re eating than the supplements you’re not taking. Try keeping a food log to make it easier to track how your food choices impact your body. 
5. Practice Stress Management Techniques: Practicing stress management strategies can help reduce cortisol levels. Consider activities like yoga, meditation, journaling, or even a daily walk.

Building Your Long-Term Health

Gut health is just one piece of the puzzle when it comes to aging well. By nurturing our microbiome, we’re giving our body the tools it needs to handle the hormonal shifts, stressors, and digestive changes that come with perimenopause and beyond.

At SNH, we believe in a total health approach - mind, body and plate. We combine nutrition, fitness, lifestyle, stress management and sleep in our programs to promote long-term health and wellness. If you’re in the perimenopausal or menopausal stage, now is a crucial time to take steps to support your gut. A diverse, balanced gut microbiome can play a major role in keeping inflammation low, metabolism high, and mood steady. 

By focusing on these simple and impactful steps, you’re investing in a healthier, more energized version of yourself. Gut health may not be the first thing that comes to mind when thinking about aging, but it has an undeniable impact on our well-being.

Take the time to listen to your gut, both literally and figuratively, and make the changes that will support you for years to come.

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