Perimenopause is a natural transition in a woman’s life, typically beginning in our 40s, though it can start earlier. This phase, leading up to menopause, is marked by fluctuating hormone levels, especially oestrogen and progesterone, which results in a variety of physical and emotional changes.
While symptoms like hot flushes, mood swings, and irregular periods are well-known, the impact of perimenopause on gut health is less frequently discussed. Yet, from my experience (Jacqueline), maintaining a healthy gut during perimenopause has been crucial for my sense of overall wellbeing – although it did take a bit of figuring out after some uncharacteristic emotional responses, and changes that I just didn’t understand or appreciate at the time.
Understanding Perimenopause and Its Symptoms
Perimenopause is characterised by a gradual decline in ovarian function, resulting in irregular menstrual cycles and fluctuating hormone levels. This transition can last from a few months to several years, sometimes up to a decade. Common symptoms include:
- Irregular periods: Cycles may become shorter, longer, or entirely unpredictable (“all of the above” has been my personal experience!).
- Hot flushes and night sweats: Sudden feelings of heat, often accompanied by sweating and redness, particularly at night, which I call my ‘hot moments’!
- Mood changes: Increased irritability, anxiety, and depression are common as hormones fluctuate. I found that I experienced a deep sense of melancholy at times and would get upset ‘at the drop of a hat’, which is really unlike me.
- Sleep disturbances: Difficulty falling or staying asleep, often due to night sweats.
- Changes in libido: Many women experience shifts in their sexual desire during this time.
For me, the journey began in my late 40s, with very uncharacteristic emotional turbulence and disrupted sleep. As I entered my 50s, the hot flushes became more frequent, and my menstrual cycle became increasingly unpredictable, and still is. As I started to seek input from my naturopath and GP, I also considered what I had learnt via my PROPPR journey with Zhenya (lucky we have an in-house gut health expert!) and look at what my ‘gut’ was telling me.
The Gut-Hormone Connection
As we’ve mentioned here in our articles many times, the gut, often referred to as the "second brain," plays a vital role in our overall health. It houses trillions of bacteria, collectively known as the gut microbiome, which aid in digestion, immune function, and even mood regulation. During perimenopause, hormonal fluctuations can disrupt this delicate balance, leading to gastrointestinal issues such as bloating, constipation, diarrhoea, and increased food sensitivities.
Oestrogen, a key hormone that declines during perimenopause, significantly influences gut health. It helps maintain the integrity of the gut lining and supports the growth of beneficial bacteria. As oestrogen levels decrease, the gut lining may become more permeable, leading to a condition known as "leaky gut," where toxins and undigested food particles can pass into the bloodstream, triggering inflammation.
Changes in the gut during perimenopause can also impact hormone levels. Some gut bacteria help process and reactivate oestrogen. If the balance of these bacteria is disrupted, it can lead to less oestrogen being available in the body, which can make menopausal symptoms worse.
The Importance of Gut Health During Perimenopause
Maintaining a healthy gut during perimenopause is essential for several reasons:
- Hormone Balance: A healthy gut supports the metabolism and regulation of hormones, helping to mitigate the severity of perimenopausal symptoms.
- Immune Function: A balanced gut microbiome strengthens the immune system, reducing the risk of infections and inflammation, which can worsen during perimenopause.
- Mood Regulation: The gut produces neurotransmitters like serotonin, which influence mood. A healthy gut can help manage the mood swings and anxiety often associated with perimenopause.
- Digestive Comfort: By supporting gut health, women can reduce the risk of digestive discomforts such as bloating, constipation, and food sensitivities.
Jac's Personal Tips for Supporting Gut Health During Perimenopause
- Follow a Lower-Carb Diet: One significant change I made was adopting a lower-carb diet. I found that reducing carbohydrates, particularly refined carbs, helped manage bloating and prevent weight gain. A lower-carb (with increased protein intake) diet also helps stabilise blood sugar levels, which can be beneficial in managing mood swings and energy levels. I also felt happier within myself, and more energetic, once I started to shift the ‘meno-belly’ – which was assisted by this change in diet (and also exercise per below).
- Cut Out Trigger Foods: Through trial and error, I discovered that certain foods exacerbated my bloating and digestive discomfort. For me, cutting out processed foods, sugar and foods high in simple carbohydrates made a noticeable difference. Paying attention to how your body reacts to different foods is essential; keeping a food diary can help identify and eliminate triggers, as this will be different for every body.
- Prioritise a Fibre-Rich Diet: A diet high in fibre is crucial for maintaining gut health. Fibre acts as a prebiotic, feeding the beneficial bacteria in the gut. I ensure that my diet includes a variety of fruits, vegetables, whole grains, and nuts. Foods like flaxseed and chia seeds are particularly beneficial as they also provide phyto-estrogens, plant compounds that can mimic oestrogen in the body and help balance hormones. We love what Dr. Rupy Aujla of the Doctor's Kitchen has to say about diet and menopause.
- Incorporate Probiotic-Rich Foods: Probiotics are live bacteria that support a healthy gut microbiome. Consuming probiotic-rich foods like yoghurt, kefir and kombucha has become a regular part of my diet. Additional sources could also be sauerkraut and kimchi. If you’re considering a probiotic supplement, choose one with multiple strains and consult with a healthcare provider for personalized advice.
- Stay Active and Maintain a Clear Mind: Exercise has been crucial for me in managing both my gut health and perimenopausal symptoms. Regular physical activity not only supports digestion but also helps with mood regulation and stress management, and also allows me to ‘clear my head’.
- Stay Hydrated: Adequate hydration is vital for digestion and overall health. Water helps break down food, aids in nutrient absorption, and prevents constipation by hydrating what’s inside the colon, ie waste. I aim for (though don’t always achieve) at least 6 large glasses of water a day, and consider increasing my intake if experiencing hot flushes or night sweats.
- Get Enough Sleep: Sleep is essential for gut health and overall well-being. I strive for 7-8 hours of quality sleep per night (though it’s not always achieved!), and have more recently tried to be disciplined around going to bed and waking up at the same time each day. Creating a calming bedtime environment by limiting screen time and practicing relaxation techniques has helped improve my sleep quality too.
- PROP to ‘go’: Of course, it goes without saying that your gut (or more specifically your bowels) will be a whole lot happier if you are in the habit of getting in the correct position to poop on your pedestal toilet. An often overlooked aspect of gut health is the importance of proper elimination. Using a toilet foot stool, like a PROPPR, can make a significant difference in bowel movements. The stool helps you assume a more natural squat position, which straightens the colon and allows for easier, more complete elimination. This not only aids in preventing constipation but also ensures that toxins are efficiently removed from the body. For me, incorporating our PROPPR toilet stool into my routine has been a simple yet effective way to support gut health and overall wellness on the daily.
As perimenopause is a significant transition in a woman’s life, supporting our gut health during this time is crucial for managing symptoms and maintaining overall wellbeing. From my personal experience, adopting a lower-carb diet, cutting out trigger foods and staying active have been key strategies, along with prioritising a fibre-rich diet, staying hydrated and making mindful lifestyle choices.
It’s important though to remember that every woman’s journey is unique, so it’s essential to listen to your body and seek personalised advice from healthcare professionals when needed. Thank you for letting me share my story with you and we'd love to hear from you as well as we're always willing to learn and explore here at PROPPR.