Peri Menopause and Menopause Gut Health: Hormones and Digestion
Gemma Stuart
Peri Menopause and Menopause Gut Health: Hormones and Digestion
Gemma Stuart, MSc Founder, Gut Wealth
Gemma Stuart, MSc, is the founder of Gut Wealth and a member of the GI Institute. A graduate of the University of Michigan's IBS Management programme, she is a regularly published gut health writer in The Times, Women's Health, BBC Radio and others, and serves as Entrepreneur-in-Residence at Heriot-Watt University, Edinburgh.
It's no secret that peri menopause and menopause can cause all sorts of weird and wonderful changes in our bodies. But did you know that it could also affect your gut health?
speak to your GP
With all the changes your body is going through, including hot flushes, changes in weight, mood changes and even an increased risk of osteoporosis, it's important to look after your gut health too.
There's growing evidence around the gut-brain axis, which suggests that the health of our gut can have a significant impact on our mental wellbeing. So if you're feeling a bit rubbish during peri menopause or menopause, it might be worth considering focussing on your gut health.
Here's what you need to know about peri menopause and menopause gut health...
What is peri menopause?
Peri menopause is the time leading up to menopause, when our hormone levels start to fluctuate and change. It usually lasts for around four years but can last up to ten!
Peri menopausal women can experience all sorts of symptoms including hot flushes, mood changes, weight gain and insomnia.
What is menopause?
Menopause is the point when a woman's periods stop, typically occurring aged between 45 and 55 - but we're sure that you know women outside this range.
As well as the aforementioned symptoms, menopausal women may also experience changes in their sexual function.
How do hormones affect gut health?
Alterations in the levels of hormones progesterone and oestrogen related to menopause can affect how fast food moves through the GI (gastro intestinal) tract, and symptoms of constipation. Higher levels of oestrogen and progesterone, especially during peri-menopause, may slow your intestinal movements and cause constipation.
Peri menopausal women may experience constipation, as well as bloating, gas and abdominal pain. Menopausal women may also suffer from these symptoms, as well as diarrhoea. If you're experiencing any of these issues, it's important to speak to your GP.
How can I improve my peri menopause and menopause gut health?
There are a few things you can do to help ease peri menopause and menopause gut health problems:
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Eat a healthy diet: This one is important for all sorts of reasons, but a healthy diet rich in fibre can help with peri menopause and menopause digestive issues.
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Stay hydrated: Drinking plenty of water will help to keep things moving through your system.
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Movement: Exercise is important for gut health, as well as general physical and mental wellbeing.
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Consider taking a biotic that targets gut health or increasing the amount of pre or pro biotic foods you're eating. This may help to ease peri menopause and menopause gut health issues.
If you're struggling, speak to your GP: They may be able to prescribe medication or refer you for further tests or treatment.
Peri Menopause and Menopause Gut Health: Hormones and Digestion
Peri menopause and menopause can be tough times, but by looking after your gut health, you can help ease some of the symptoms. Eat well, stay hydrated and move your body, and consider taking a bacteria based supplement that targets the gut or increasing the amount of pre or pro biotic foods in your diet.
common gut symptoms like stomach cramping, bloating, and diarrhoea
What are your top tips for peri menopause and menopause gut health? Let us know in the comments below.
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Frequently asked questions
Is endometriosis also linked to gut issues?
Yes, endometriosis can be linked to gut issues – it can be, but isn’t always. Endometriosis and gut symptoms can sometimes feel like they’re sending the same uncomfortable signals.
Endometriosis has lots of varied symptoms. Some people with endometriosis experience bloating, diarrhoea, constipation, cramping or abdominal pain, which can be confusing because those symptoms can also look a lot like IBS or general digestive issues.
Speak to your GP, especially if symptoms are new, severe, getting worse, or affecting your day-to-day life. Bring a clear list of symptoms and how they affect your life, then ask about a pelvic exam, transvaginal ultrasound and referral to gynaecology.
A normal scan doesn’t always rule it out, so if symptoms continue, keep pushing for further investigation.
What’s the gut-brain axis?
The gut-brain axis is the two-way conversation between your gut and your brain.
There’s growing evidence around the gut-brain axis and how gut health may have an impact on mental wellbeing, especially during peri-menopause and menopause when everything already feels like it’s changing at once.
So when we say “look after your gut”, we’re not just talking about bloating and poo. We’re talking about your whole body.
What are bacteria-based supplements?
Bacteria-based supplements are products designed to support your gut using helpful bacteria or bacteria-derived ingredients.
You’ll often hear words like probiotics, prebiotics, postbiotics or “biotics”. All of them work together and have health benefits in the gut.
- Probiotics are live bacteria.
- Prebiotics are the food that helps good bacteria grow.
- Postbiotics are beneficial compounds that stay in the gut and help improve digestion.
If you’re experiencing gut symptoms during peri-menopause and menopause, you can supplement with postbiotics such as Gut Wealth.
Basically, it’s about making a daily good gut choice to help you invest in feeling good.
What’s a healthy diet for my gut?
A healthy gut diet doesn’t need to be fancy or expensive. Start with the basics: eat a varied diet, include fibre-rich foods, drink enough water, and be consistent with your daily good gut choices.
Fibre is especially important because it helps support bowel movements and feeds your gut bacteria. Fruit, veg, wholegrains, beans, lentils, nuts and seeds.
Eating a healthy diet rich in fibre can help with peri-menopause and menopause digestive issues.
How can I relieve bloating or diarrhoea?
Bloating and diarrhoea are common, but they’re not something you should just ignore if they keep happening.
To help calm things down, try drinking plenty of water, eating gently, moving your body, and giving your gut time to settle. If diarrhoea is happening, hydration matters even more because you’re losing fluid.
We recommend eating well, staying hydrated, moving your body, and considering gut-targeted biotics or more pre/probiotic foods to support gut health.
If this becomes more common, speak to your GP as they may be able to refer you for tests or treatment.
