Gut health is vital at any age but particularly during menopause when our hormones are changing and these affect our gut health which has a knock effect to other areas of our health.
Having a healthy gut is linked closely to the bodies immunity, mental wellness, estrogen regulation and circulation, body composition and weight management, exercise performance and sleep quality. During menopause, it can also be linked to fat gain especially around the mid section plus a decrease in metabolism.
What we can do:
- Eat plenty of fiber – 25-30 grams a day. Increase your intake of vegetables, fruit, legumes, nuts, grains, herbs and spices.
- Eat foods that contain natural probiotics – fermented foods like sauerkraut, miso, kimchi. Also natural yoghurt, just check sugar content. Going for full fat varieties and where it says “contains live cultures” will be the best choices.
- Feed the good bacteria – barely ripe bananas, asparagus, apples, onion, garlic, leeks, oatmeal, artichokes.
- Avoid artificial sweeteners – these can disrupt the balance of the gut.
- Exercise builds a robust gut microbiome. Get moving daily when you can. Careful with Ibrufen (and antibiotics). which we often take for muscle soreness, as they can affect the function of the gut plus erode the barrier of the gut causing “leaky gut” into the blood stream.
- Stress triggers harmful gut bacteria – the gut responds fast to flight and flight situations. It is quick to respond to stress but it is also quick to calm down. The problem is prolonged stress over a period of time.
- Probiotics can help maintain gut health but careful of continual use long term as they can also throw the microbiome off balance.
Wanting some help?
If you are a woman in her 40s or 50s looking to improve nutrition and overall health during this time, I am launching a 14 Day Menofit program January 9th packed with information, exercise, talks, recipes and nutrition. This is a great way to kick start your health journey and gain valuable knowledge you can stick to. Click the button for more information and to sign up.