Dealing with Digestive Woes Related to Hormone Fluctuations
The hormonal changes during the menopause transition, particularly declining estrogen and progesterone levels, can disrupt digestive function and lead to several gastrointestinal (GI) symptoms in both the upper and lower GI tracts. These symptoms may include indigestion, bloating, acid reflux, gas, abdominal cramping, diarrhea, constipation, and nausea, with many women experiencing symptoms similar to irritable bowel syndrome (IBS) that worsen as menopause approaches. Slowed digestion and gut motility, caused by hormonal changes, result in increased water reabsorption, constipation, bloating, and gas accumulation. Lower estrogen levels also cause bile to become more concentrated, and the gallbladder may empty more slowly, increasing the risk of gallstones. Decreased estrogen allows cortisol (the stress hormone) to rise, reducing stomach acid production and slowing food movement into the small intestine, potentially triggering a "fight-or-flight" response that temporarily slows down digestion. Additionally, aging contributes to a decline in digestive enzyme production, further impairing proper digestion. Ovarian hormones influence the gut microbiome, and hormonal fluctuations can disrupt the microbiome's ability to break down foods effectively, leading to digestive issues and potential food intolerances or reactions. The following suggestions may be useful in helping to mitigate digestive discomforts.
Eat Mindfully
When our days are chaotic and rushed, we often end up in a stressed state which leaves our body feeling as if we are in danger. Eating while stressed hampers digestion and can lead to a variety of digestive disturbances. Taking time to eat mindfully and chewing thoroughly helps support optimal digestion and absorption of nutrients. Practicing relaxation techniques before meals can be beneficial for reducing stress and digestive discomforts. Something as simple as taking a couple of minutes to calmly breathe or meditate can make a difference.
Improve Your Gut Microbiome
A healthy, diverse gut microbiome may be helpful for improved digestion and better health overall. You can improve the gut microbiome through exercise, stress reduction, increasing fiber intake, and eating fermented foods. A probiotic supplement may also be helpful. Look for a probiotic supplement with at least 40-50 colony forming units. Try to eat 30 different plant foods per week. This would include grains, seeds, nuts, legumes, fruits and vegetables. Variety is key. These foods contain important fibers and nutrients that feed the gut as well as improve health. Add fermented foods to your diet at least once per day. These can be foods such as unsweetened yogurt, kefir, kimchi, refrigerated sauerkraut, and kombucha.
Gradually Increase Fiber Intake
If your diet is low in fiber, start slowly aiming to reach an intake of 25-30 grams of fiber each day. Consume a wide variety of plants such as fruits, vegetables, legumes, nuts, and seeds to increase fiber intake and promote a diverse gut microbiome. Fiber also promotes regular bowel movements.
Minimize or Eliminate Trigger Foods
Caffeine, alcohol, fried foods, spicy foods, and processed foods can lead to digestive discomfort. Keep track of the foods that bother you and eliminate them from your diet. Keeping a food diary can help you track symptoms and responses to foods and identify potential triggers and food intolerances.
Incorporate Turmeric and Ginger into Your Diet
Turmeric can help reduce inflammation in the gut as well as feed the good bacteria. Ginger is good for the gut microbiome and can increase stomach acid and improve digestion.
Exercise
Regular exercise promotes gut motility. Try and take a 10 minute walk after every meal to help improve digestion.
Sources:
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