Menopause And The Gut

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Could our hormonal changes in peri-menopause and menopause be very well be at the root of digestive issues? 

 

Recently, have you been feeling more constipation, bloating, and gas that seems to come out of nowhere? Well it’s not unusual that these symptoms often accompany peri-menopause and menopause because of our hormonal changes, though other factors can contribute as well. 

During peri-menopause, fluctuating levels of estrogen and progesterone can really disrupt our digestion. Higher estrogen levels can increase cortisol, which can potentially lead to constipation, bloating, and gas. Similarly, elevated progesterone levels may slow gut movement, exacerbating constipation and bloating.

We have a great podcast all about the gut and menopause with gut specialist Laini Gray. Listen to it here! FYI, Spotify has a transcript if you want to quickly read through it. 

That’s why we want to get our hormones sorted out! You know me. I am a big fan of bioidentical hormones. So please read up on them (there is a free book in our Menopause Resources page) and then talk to your doctor. 

What else can we do about constipation outside of hormone therapy?

  • Double your fibre: Start finding out what the fibre content is in the foods you eat. I use the app Cronometer or read labels. Double the amount of grams of fibre you take daily. I am at about 45 grams, but take it slowly if you’re not there yet. You can feel worse if you go to much, too fast, too soon.
  • Take the right fibre: Increasing fibre intake through whole foods like fruits, vegetables, nuts, and seeds is the my favorite way. If you don’t have digestive issues, you can lean into the legumes (beans and lentils).
  • Consider supplementing your fibre: Ideally you want to eat real whole foods, but you could also consider supplementing your fibre intake with a tablespoon of psyllium husk disolved in water or in your daily smoothie. Also, you can try  Daily healthy Bowel. This is supplement by TheraNordic and we have a discount code (ZORA) for this. Check out the podcast interview we have with Joni Laiho, the formulator of this brand.
  • Drink one more litres of water per day: The other critical factor is getting enough water, since it is the combination of fibre and water that moves the contents of our bowel. Shoot to drink at least one more litre of water per day. I know this may be asking a lot if you’re a “camel”. Add lemon, mint, cucumber or a tasty electrolyte powder to your water to encourage yourself to drink more. 

 

What can we do about bloating and gas?

As well as constipation, bloating and gas can be a real issue during perimenopause and menopause. But the good news is that there are a number of actions you can take to help.

  • Identifying trigger foods: Particularly those high in FODMAPs or lactose, and eliminating them gradually can alleviate symptoms. You can easily find lists of high FODMAP foods by doing a simple Google search. Here’s a good list for example.
  • Introduce new exercises: In addition to dietary changes, regular aerobic exercise (walking, running, cycling, HIIT, tabata sprints), yoga, pelvic floor exercises, and abdominal massage can help manage digestive issues. Just move! 
  • Consider herbal remedies: Herbal remedies like peppermint oil, ginger powder, and chasteberry may provide relief as well. I like to slice a few pieces of ginger and fresh mint with lemon in hot water. 
  • Take a prebiotic fibre: For example, supplement your fibre intake to feed the good bacteria which will help to keep you regular and balance your blood sugar levels. I always prefer getting prebiotics from vegetables, but in case you just can’t get these in, the next best thing is a supplement like P3-OM by Biooptimizers or Daily Healthy Bowel by TheraNordic. Use code ZORA for a discount.
  • Use targeted supplements to boost your digestive health: Taking digestive enzymes from MassZymes by Bioptimizers, Optimized Enzymes from TheraNordic or other enzyme to help aid digestion can really help the process too. I have some good feedback on Triple HCL to boost the body’s natural production of stomach acid that can really help to improve some of the digestive issues. If you try any of these supplements or have your own favorites, please comment about them below. The code ZORA works for these products too.
  • Staying hydrated is crucial: Dehydration can exacerbate constipation and bloating. Drinking an adequate amount of water daily, along with consuming liquids from tea, coffee, and hydrating fruits and vegetables, supports digestive health. Remember to add an electrolyte powder if you are drinking and peeing a lot.

While these measures can often help a lot with your symptoms, consulting a doctor is a must if your symptoms persist, worsen, or are accompanied by concerning signs such as weight loss or blood in your stool.

In summary, addressing hormonal fluctuations and lifestyle factors through hormone therapy, dietary adjustments, exercise, hydration, and natural remedies can effectively manage constipation, bloating, and gas during peri-menopause and menopause.

Let us know your thoughts!

For more insight into my personal biohacks, join the Biohacking Menopause women’s only private membership. This is a safe space where women and professionals offer valuable support and recommendations for managing your symptoms effectively. Join us today!

 

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