Why Gut Health Matters In Midlife

Menopause throws us a lot of curveballs, but the more we know, the better prepared we can be to take good care of ourselves.

Which is why we midlife women need to be paying attention to our gut health.

The gut plays a critical role in regulating hormones, supporting metabolism, and even influencing mood.

And and unhealthy gut can exacerbate many of the symptoms associated with perimenopause and menopause, like bloating, fatigue, brain fog, and weight gain.

And we definitely don’t want this.

What’s the Gut-Hormone Connection?

The gut microbiome (trillions of bacteria residing in our digestive tract) affects the metabolism of estrogen. Certain gut bacteria help break down and recycle estrogen, ensuring balanced levels in the body. If gut health is compromised, estrogen metabolism may become inefficient, potentially contributing to estrogen dominance or deficiency, both of which can worsen menopausal symptoms.

The gut is responsible for producing neurotransmitters like serotonin, which impact mood and sleep. With midlife often bringing sleep disturbances and anxiety, supporting gut health may help improve emotional well-being.

How Menopause Affects the Gut

Hormonal shifts during menopause can alter the makeup of the gut microbiome. Declining estrogen levels can lead to increased inflammation, slower digestion, and heightened sensitivity to certain foods.

This is why so many of us suddenly experience bloating, irregularity, or food intolerances that were never an issue before.

For me, this is salt. If I consume too much, I’m up all night and feel like I have a hangover the next morning.

How You Can Support Your Gut During Menopause

Eat More Fiber: Fiber from vegetables, fruits, and whole grains feeds beneficial gut bacteria and promotes regular digestion.

Incorporate Fermented Foods: Foods like yogurt, sauerkraut, kimchi, and kefir provide probiotics that support a healthy microbiome.

Stay Hydrated: Water is essential for digestion and helps prevent constipation, a common midlife complaint.

Manage Stress: Chronic stress negatively impacts gut bacteria and digestion. Practices like mindfulness, deep breathing, and gentle movement can help.

Prioritize Sleep: Sleep and gut health are deeply connected. Poor sleep can disrupt gut bacteria, while an unhealthy gut can contribute to sleep disturbances.

Limit Processed Foods & Sugar: These can contribute to inflammation and gut imbalances, making menopause symptoms worse.

By prioritizing your gut health, you’ll experience improved digestion, better hormone balance, and feel better overall.

Your gut is at the center of your well-being so take care of it and it will take care of you!

Now go eat some sauerkraut.