Gut health and perimenopause are a two-way street, with each affecting the other. If you’re a woman in your mid-30s, there’s a high chance that within the next 10 years, you’ll begin perimenopause, the transitional period that eventually leads to menopause.
Perimenopause and its impact on your physical and mental health might feel similar to how you felt during puberty. Remember those fluctuating hormones, mood swings, and physical changes? It’s like that, except the physical changes are reversed…
While it doesn’t sound like much fun, there’s no need to be terrified of what’s to come. Since there is an undeniable connection between gut microbiome health and perimenopause, you can use nutrition to manage your perimenopause symptoms.
The Signs and Symptoms of Perimenopause
Perimenopause is defined as the phase before menopause. This is when your ovaries begin producing less estrogen, and both estrogen and progesterone levels fluctuate and ultimately decline.
On the other hand, menopause is reached at the end of perimenopause, once you haven’t had a period for 12 cycles.
These fluctuating hormone levels produce a wide range of physical, mental, and emotional symptoms. Perimenopause can begin anywhere from your mid-30s to mid-50s, but it typically starts in a woman’s mid-40s. If you’re in this age range, take notice when any of these symptoms appear:
The physical symptoms –
- Menstrual irregularities: This includes skipping a period, having irregular intervals between periods, or experiencing lighter or heavier bleeding than you normally would
- Digestive issues and metabolic changes: Bowel issues, bloating, acid reflux, indigestion, and weight fluctuations often occur with perimenopause
- Pelvic floor changes: Increased vaginal dryness, discomfort during sex, more frequent urination and UTIs might become more common
- Sleep interruptions: Nighttime sweats and hot flashes, as well as insomnia, are often reported during perimenopause
- Low libido and low energy: You might experience a decrease in sex drive and an increase in fatigue at this time
- Headaches: Some women report experiencing more frequent headaches or migraines during perimenopause
The mental/emotional symptoms –
- Mood swings: Irritability and emotional highs and lows often come with perimenopause
- Brain fog: Roughly half of all women will experience forgetfulness and difficulty concentrating during this phase of life
- Anxiety and depression: Fluctuating hormones can increase anxiety and cause or worsen depression for some
Have you noticed any of these symptoms? Whether you’re experiencing perimenopause or are anxious about the idea of it happening to you someday, you have options when it comes to managing symptoms. Turn your attention toward your gut health to get back to feeling like yourself despite these changes.
Your Gut Microbiome and Perimenopause Symptoms
Your gut microbiome refers to the microorganisms living in your gastrointestinal tract – mainly bacteria. These play an important role in your body and heavily impact your metabolism, hormones, and immune system.
And what impacts these microorganisms? Genetics and the way you were born (vaginally vs. c-section) lay the groundwork for the make-up of your microbiome, but as you grow, what you eat and drink changes up this microbiome, for better or for worse.
What does this have to do with perimenopause? During this phase, your microbiome becomes less diverse as the estrobolome – the microbes that affect estrogen production – decreases in number.
Remember what I said about it being a two-way street? Perimenopause affects your hormones, which affects your gut microbiome, which in turn affects your hormones some more…and all of this potentially causes some of those unwanted symptoms we talked about.
The answer to alleviating your symptoms is healing and re-diversifying the gut microbiome – aka tending to your gut health – through nutrition and possibly with the support of a CNS (Certified Nutrition Specialist). By making these small changes to your diet, this journey should feel more like a joy ride than a roller coaster.
How to Alleviate Your Perimenopause Symptoms with Nutrition
Remember, nutrition -> gut health -> perimenopause symptoms. What you eat and drink can either help you or hurt you as you navigate this phase of life. Not only will your reproductive hormones fluctuate and decline, but you’ll lose bone and muscle mass as well.
Take care of your mental, emotional, and physical health by nourishing your body with the nutrients that are most vital during this stage.
Our top recommendations as Certified Nutrition Specialists to curb perimenopause symptoms:
Pre- and probiotics: diversify your gut microbiome by adding good bacteria; this includes fermented foods like yogurt, sauerkraut, kimchi, and miso. Drinks with added or naturally occurring pre- and probiotics, such as kombucha, are also good for the gut.
A diverse diet: this is a great time to try new recipes, since your gut microbiome will thank you for consuming a variety of food. Focusing on vegetables, fruits, whole grains, and protein is essential here.
Protein: Curb the inevitable decline in muscle mass perimenopause causes by adding high protein meals to the menu – meat, seafood, nuts, beans and lentils, cheese, yogurt, and eggs are all great sources of protein.
Fiber: fiber helps regulate blood sugar, regulate digestive/bowel issues, and feeds the gut microbiome; fruits and vegetables, whole grains, beans and lentils are all loaded with fiber.
Hydrate: we all know how important hydration is, but it’s especially important during perimenopause. Counteract night sweats, hot flashes, and brain fog by drinking roughly 2 liters of liquid (preferably water, but any drink without added sugar will do) per day.
Other factors to consider when it comes to your gut health and perimenopause
It’s worth noting the impact our mental health has on our physical health and vice versa. Take care of your overall well-being by developing a consistent exercise routine as well as keeping a toolbox of stress management techniques.
Regular, moderate exercise will help alleviate unwanted physical symptoms you experience, and stress management techniques – such as meditation, journaling, or yoga – can relieve the emotional ups and downs that perimenopause brings.
How a Nutritionist Can Help You Through Perimenopause
Perimenopause and its symptoms can be difficult to manage all on your own. With so many potential symptoms, it can be painful, confusing, and can cause depression and anxiety for some.
At Kate Brock Nutrition, we are a team of dedicated nutritionists in Washington, DC, and we can work with you to manage your perimenopause symptoms through gut health.
We will create a completely personalized nutrition plan for you that will not only stabilize your hormones, blood sugar levels and treat digestive issues but will also give you back a sense of control in the midst of all of these changes.
Remember, you don’t have to navigate this alone – we are here to help you. Working with a dedicated team can be truly life-changing, helping you improve your health, symptoms, and feel more confident in your body. We are ready to get started working with you if you are ready to take the next step.
You can go here to book your complimentary call and we can discuss how we can support you or you can go here learn more about our services.
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