You have trillions of bacteria in your gut. In fact, you have more bacteria in your gut than there are cells in your body. Scientists are constantly learning more and more about the benefits of these microorganisms to our health.
An imbalance in gut bacteria, also known as the microbiome, is one of the most frequent issues I see amongst the people I work with. One of the most common reasons for this is a history of antibiotics as well as other medications including antacids (prevent or correct acidity in the stomach) and over-the-counter pain killers such as ibuprofen and paracetamol. Stress, viruses, yeast, parasites, alcohol and diet are some of the other factors which can disrupt the balance of your beneficial bacteria.
During perimenopause, you may naturally lose some diversity of the bacteria in your microbiome. Your levels of digestive enzymes and stomach acid are also likely to decline. This can lead to digestive issues including indigestion and acid reflux as well as poor absorption of essential nutrients such as iron and calcium. These bacteria also make certain nutrients that support health such as B vitamins and vitamin K, essential for bone health.
Research has shown that oestrogen influences the balance of beneficial bacteria in your digestive system and that your gut bacteria can also influence your levels of oestrogen.
Compromised gut health can therefore increase perimenopausal symptoms and could result in some of these common symptoms:
Anxiety and depression
Weight gain
Aching joints
Skin issues – including acne, rosacea, eczema, psoriasis, rashes
Headaches
Fatigue
Brain fog
Acid reflux
Constipation and diarrhoea
Flatulence
Bloating
5 Ways to Support Your Gut Health
Eat foods that help your beneficial bacteria to thrive, called prebiotics. E.g. asparagus, green bananas, leeks, onions, flaxseeds and chia seeds
Include fermented foods in your diet that contain beneficial bacteria. E.g. sauerkraut, kimchi, miso, kefir and kombucha. They are all available in supermarkets. Start slowly and build up to eating daily.
Ensure you have plenty of fibre in your diet from a variety of vegetables. E.g. nuts, seeds, beans and pulses. Aim for 30 different plant-based foods a week.
Consider taking a probiotic supplement, especially after antibiotics
See a registered nutritionist to make recommendations that are relevant to you and your specific needs. E.g. stool testing for clients to help get to the root cause of gut issues.
For any persistent and ongoing digestive issues please consult your GP.
For further information on personalised nutrition and courses, contact gail@gailbradynutrition.com.