Have you started noticing some change in your body lately? Maybe you're feeling more tired, a little bloated, noticing changes in your period, or just not feeling like yourself? You might brush it off as part of aging, but then you hear the "P" word - Perimenopause - and it fills you with dread. Or maybe you think, "That can't be me; I" 'm too young for this," and put on your blinders.
If this sounds familiar, you're not alone. Many women in their 40s start to experience these subtle changes in their health. You may be thinking -"What's going on? What did I do? I haven't changed anything?". It's so easy to blame ourselves, but these changes are often the result of hormonal shifts. It's confusing, frustrating, and, let's be honest, not something that we talk about at the dinner table. While hot flashes and mood swings are often common topics, the impact of perimenopause on gut health rarely gets the attention it deserves.
Suppose you're dealing with unexplained digestive issues or feel like something's off. In that case, it might be time to explore how perimenopause could affect your gut. Let's explore six key ways that this phase of life can impact your digestive system and what you can do to support it.
1. Hormonal Fluctuations can throw your gut balance
As you enter perimenopause, your estrogen and progesterone levels start to drop. These hormone changes do more than regulate your periods - they also help keep your gut microbiome balanced. Your gut is home to trillions of good and bad bacteria that play a role in your digestion, immunity, and even mood regulation. When your hormones fluctuate, it can imbalance these beneficial bacteria, potentially causing digestive issues and affecting your overall well-being.
2. Slower Digestion = More Bloating and Constipation
Another common change during perimenopause is that digestion can slow down. Have you noticed that you are feeling more constipated or not as regular as before? As your estrogen levels drop, gut motility (the movement of food through your digestive tract) can decrease. This can leave you with the not-so-great feeling of being bloated and backed up. Suppose you've been feeling more sluggish after meals or dealing with irregular bowel movements. In that case, your hormones might be playing a part.
3. Stress levels Can Worsen Your Gut Issues
Perimenopause often coincides with a time in life when you're juggling a lot - aging parents, growing children, career changes, or personal transitions - all of which can increase stress. Unfortunately, stress doesn't just affect your mind—it also impacts your gut health. There's a strong connection between your brain and your gut, and when stress hits, it can disrupt this link, leading to problems like irritable bowel syndrome (IBS). Managing your stress levels is super essential for your gut health during perimenopause.
4. Inflammation Might Be Sneaking Up On You
Hormonal changes during perimenopause can cause inflammation to increase throughout your body, including your gut. More inflammation can make the lining of your gut more "leaky," meaning that things that shouldn't be in your bloodstream - like toxins and partially digested food particles -can slip through. This can trigger an immune response and lead to other health issues.
5. Your immune System Might Not Be As Strong
Your immune system and your gut are closely connected, and when your hormones start shifting during perimenopause, your immune system might suffer.
This can make you prone to infections and gut-related issues. Focusing on eating a nutrient-rich diet and managing your stress can help your immune system and gut healthy during this time.
6. Changes in Diet and Lifestyle Can Affect Your Gut
During perimenopause, many women change their diet or exercise routines to help manage symptoms like weight gain or mood swings. For instance, adding more fibre to your diet can be beneficial, but cutting out entire food groups might lead to nutrient deficiencies that could harm your gut. The key is finding a balance to support your hormonal health and digestive system.
Taking Care of Your Gut During Perimenopause
Let's not hide or pretend that this isn't happening. The more you know, the better you can equip yourself during this phase of life. Understanding how perimenopause affects your gut health is the first step in taking control of your health. Focus on eating a balanced diet rich in fibre, probiotics, and anti-inflammatory foods to support your gut. Regular physical activity, stress management techniques like yoga or meditation, and staying hydrated can also help keep your digestion on track.
If you're having gut issues during perimenopause, remember - you're not alone, and there are ways to feel better.
Feeling overwhelmed by the changes in your gut health? Need help navigating this. Click the link above to book a call with me today, and let's create a personalized plan to help you feel your best during perimenopause. Your well-being is just a conversation away!
