Many women in midlife often experience frustration, fatigue, and anxiety due to the hormonal shifts of menopause. However, to comprehend the underlying causes of these bodily changes during menopause, we need to delve into the dynamics of our gut.

The intricate relationship between gut health, brain health, and hormonal balance cannot be ignored. Remarkably, the gastrointestinal tract possesses its own nervous system, known as the enteric nervous system (ENS), which communicates vital information to the brain via a nerve pathway extending from the abdomen to the brain stem.

Given this profound connection, here are several reasons why your gut health might undergo transformations during the menopausal phase:

1. Declining Estrogen Levels: Menopause brings a drop in estrogen levels, leading to the cessation of ovulation. The gut microbiome plays a pivotal role in regulating estrogen. Consequently, alterations in estrogen levels can result in issues such as weight gain and cognitive fog.

2. Loss of Collagen: As you reach age 40, collagen production diminishes by approximately 1 to 1.5% annually. Collagen contains glycine, which contributes to stabilizing the gut. Hence, it becomes imperative to replenish the collagen you naturally lose during menopause. If you're seeking ways to incorporate more collagen into your diet, there are nine scientifically supported options recommended by a nutrition expert.

3. Increased Stress: Many midlife women report experiencing high levels of stress. Some fall into counterproductive cycles of excessive exercise and under or overeating, while others grapple with the empty-nest syndrome, unsure of how to navigate the next phase of their lives. Stress often leads to the consumption of comfort foods, such as processed or fried foods, which can further negatively impact the gut microbiome.

Reclaiming Well-being

While menopausal changes are an inevitable part of life, they need not be incapacitating. Here are some strategies to adapt to and even flourish in the face of gut health challenges during this life stage:

1. Nourish Your Microbiome with "Energy Carbs": Gut health profoundly influences overall well-being. The microbiome comprises numerous microbial cells, including beneficial and potentially harmful bacteria. An excess of "bad bacteria" can lead to feelings of fatigue and bloating. Assessing one's diet is often the first step in addressing feelings of exhaustion or depletion. It is crucial to consume the right type of carbohydrates, often referred to as "energy carbs." These carbohydrates provide sustained energy without causing significant blood sugar spikes and offer essential nutrients, such as antioxidants and fiber, to support digestion and gut health. Some recommended energy carbs include sweet potatoes, jicama, and apples.

2. Prioritize Fiber, Especially Chia Seeds: If your gut had a preferred food, it would be fiber. Dietary fiber offers various health benefits, including reducing the risk of Type 2 diabetes, improving cholesterol levels, and maintaining healthy blood pressure. Menopausal women are advised to incorporate fiber-rich foods like fruits, nuts, and cruciferous vegetables (e.g., broccoli, kale, and Brussels sprouts) into their diets. Additionally, seeds, particularly chia seeds, are excellent sources of soluble fiber. Two tablespoons of chia seeds provide almost 10 grams of fiber, equivalent to about 40% of the recommended daily intake. Chia seeds form a gel-like substance in the stomach, promoting digestive comfort and regularity, while also offering satiety and essential nutrients like omega-3 fatty acids and magnesium.

3. Embrace Bone Broth: Consuming bone broth is an effective way to replenish the collagen lost during midlife. This nutrient-rich broth not only contains ample collagen but also supplies essential amino acids like glycine and proline, which support the body in producing collagen naturally. Moreover, glycine in bone broth aids in maintaining healthy serotonin levels, promoting better and more restful sleep, a critical aspect that can be disrupted during menopause.

In Conclusion

The menopausal phase can bring about new challenges in gut health. Nevertheless, by making simple adjustments to your diet, you can mitigate hormonal imbalances and transition into this next chapter of your life with the confidence to thrive.