Have You Got The Guts?

Being an out and proud menopausal woman takes guts.  Are you brave enough to help bust the stigma which still clings to this stage of life?  We certainly are, but there's more to being gutsy in menopause; this time we're talking digestive health.

Menopause can cause a variety of physical and emotional symptoms, including changes in the digestive system. Some women may experience constipation, diarrhea, and gas, while others may experience an increase in acid reflux or heartburn. Hormonal changes during menopause can also slow down the movement of food through the digestive tract, which can lead to bloating and discomfort. Additionally, stress and anxiety, which can be common during menopause, can also exacerbate digestive issues.

Menopause can have a significant impact on gut health. Hormonal changes during this time can disrupt the balance of gut bacteria and cause a range of digestive issues. However, by understanding the link between menopause and gut health, women can take steps to maintain a healthy gut during this time.

One of the most important things to understand is the role that oestrogen plays in the gut. Oestrogen plays a key role in regulating the movement of food through the digestive tract, as well as in maintaining the balance of gut bacteria. During menopause, oestrogen levels decrease, which can lead to changes in the gut.

One of the most common digestive issues associated with menopause is constipation. This can be caused by a decrease in oestrogen levels, which can slow down the movement of food through the digestive tract. As a result, stools may become harder and more difficult to pass. This can also lead to bloating and discomfort.

Another common digestive issue is diarrhea. Oestrogen plays a role in regulating the motility of the gut and during menopause, the decrease in oestrogen levels can cause the muscles in the intestines to contract more frequently and forcefully, leading to diarrhea.

Gas and bloating are symptoms that can become more problematic as we enter perimenopause and go through menopause. This can be caused by a variety of factors, including fluctuating hormone levels that can wreak havoc with our digestion and cause water retention. This in turn affects the movement of food through the digestive tract and the balance of gut bacteria, so keeping our digestive system healthy is really important.  Our gut microbiome, that is to say the make-up of bacteria and other organisms in our digestive system, is unique to each of us.  Not surprisingly, it is heavily influenced by our diet. It is possible to tell the kind of diet someone is eating, simply by understanding the families of bacteria in their gut. There are many simple things we can do to help support our gut health: including eating different kinds of plant-based food such as fruit, vegetables, nuts, seeds, whole grains, legumes and pulses. This is one way to ensure microbial diversity (the more diverse the gut, the healthier it tends to be) as these foods contain good amounts of fibre, which can help to balance our gut microbiome and provide nutrients for bacteria. This in turn ensures that our digestive system is absorbing the maximum amount of nutrients from our food and liquid intake.

As already mentioned, one of the basics of gut health is fibre, a substance which allows our intestines to enact the task of peristalsis (waves of muscle contractions that move matter through the gut), without constipation or other undesirable effects. 

Heartburn and acid reflux can also occur more frequently during menopause. Oestrogen helps to strengthen the muscle at the bottom of the esophagus, which is responsible for keeping stomach acid from flowing into the esophagus. When oestrogen levels decrease during menopause, this muscle may become weaker, making it easier for stomach acid to flow back up into the esophagus, leading to heartburn and acid reflux.

In addition to the digestive issues, menopause can also have an impact on the immune system. The gut microbiome plays a crucial role in the development and function of the immune system. Hormonal changes during menopause can disrupt the balance of gut bacteria, leading to a decreased ability to fight off infections.

Menopause can also cause increased stress and anxiety, which can exacerbate digestive issues. Stress, decreasing levels of stomach acids and digestive enzymes, and the effect of hormone levels on the immune system can can cause the muscles in the gut to contract more frequently and forcefully, leading to digestive issues such as bloating, gas, and diarrhea. Anxiety can also lead to changes in eating habits, which can further disrupt the balance of gut bacteria. 

It is important to note that not all women will experience digestive issues during menopause, and the severity of symptoms can vary. However, if you are experiencing persistent or severe digestive symptoms, it is important to speak to a healthcare provider.

There are several things that can be done to help maintain gut health during menopause. Eating a balanced diet that is rich in fruits, vegetables, and whole grains can help to provide the necessary nutrients and fibre to support the gut microbiome. Eating fermented foods such as yogurt and kefir can also help to promote the growth of beneficial bacteria.

It is also important to stay hydrated, as drinking enough water can help to keep the digestive system moving properly. Regular exercise can also help to promote regular bowel movements and reduce stress and anxiety.

There are also supplements that can be taken to help support gut health during menopause. Probiotics, for example, can help to promote the growth of beneficial bacteria in the gut. Prebiotics, which are non-digestible carbohydrates that stimulate the growth of good bacteria, can also be beneficial. Probiotics are beneficial microorganisms that can help to promote the growth of beneficial bacteria in the gut. 

 Menopause and irritable bowel syndrome

Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects the large intestine and can cause a range of symptoms such as abdominal pain, adominal cramps, bloating, gas, constipation and diarrhea. Menopause is a time when a woman's hormone levels change, and this can affect the digestive system, leading to an increased risk of developing IBS.

During menopause, the decline of oestrogen levels can affect the muscles of the digestive tract, leading to changes in bowel movements and increased symptoms of IBS. Oestrogen plays a role in regulating the motility of the gut, and as oestrogen levels decline, the muscles in the intestines may contract more frequently and forcefully, leading to diarrhea. Similarly, the decline in oestrogen can also slow down the movement of food through the digestive tract, leading to constipation.

In addition to the hormonal changes, menopause can also lead to an increase in stress and anxiety, which can exacerbate IBS symptoms. Stress and anxiety can affect the gut-brain axis, leading to changes in the gut's motility and sensitivity, which can increase the risk of IBS symptoms.

It is important to note that not all women will experience IBS symptoms during menopause, and the severity of symptoms can vary. However, if you are experiencing persistent or severe IBS symptoms during menopause, it is important to speak to a healthcare provider. They can help to rule out any underlying medical conditions and provide guidance and support for managing IBS symptoms.

There are several things that can be done to help manage IBS symptoms during menopause. Eating a balanced diet that is rich in fruits, vegetables, and whole grains can help to provide the necessary nutrients and fibre to support the gut microbiome. Eating fermented foods such as yogurt and kefir can also help to promote the growth of beneficial bacteria.

It is also important to stay hydrated, as drinking enough water can help to keep the digestive system moving properly. Regular exercise can also help to promote regular bowel movements and reduce stress and anxiety.

There are also supplements that can be taken to help support gut health during menopause. The MenoShake - Vegan Vanilla contains probiotics  which help to promote the growth of beneficial bacteria in the gut, and prebiotics which are non-digestible carbohydrates that stimulate the growth of good bacteria, can also be beneficial.

In addition, it's also important to work with a healthcare provider to understand the root cause of the symptoms and to develop a treatment plan that is tailored to an individual's needs. In some cases, medications, such as antispasmodics, can be prescribed to help manage IBS symptoms.

Anyone who has experienced IBS or food intolerances (which can often develop later in life) know what it's like to cope with the unpleasant symptoms of an inflamed or upset digestive tract.  As we go through menopause, we may experience some changes to what we can and can't eat. This is partly due to the changing hormone levels that can affect the speed of our metabolism.  Foods we could once tolerate can now become a problem, and the influence of hormone levels on the liver can affect this too. By understanding the link between menopause and IBS and by taking steps to maintain a healthy gut during this time, women can help to manage IBS symptoms and improve their overall health and well-being. Women may benefit from consulting a registered nutritional therapist to establish if they have developed any intolerances and keeping a food diary can help you identify any triggers.

Menopause and weight gain

Menopause is a natural process that marks the end of a woman's reproductive years, and it is characterised by the decline of oestrogen and progesterone levels. Hormonal changes during menopause can lead to a variety of physical and emotional symptoms, one of which is weight gain.

During menopause, the body's metabolism tends to slow down, which can make it more challenging to maintain a healthy weight. This is because the body's hormone levels change and these changes can affect how the body stores and uses fat.

Oestrogen plays a role in regulating body weight, and as oestrogen levels decline during menopause, the body may begin to store more fat, particularly in the abdominal region. This can be particularly true for women who are already overweight or obese.

Another factor that can contribute to weight gain during menopause is a decrease in muscle mass. As women age, muscle mass tends to decrease, which can lead to a decrease in metabolism. This means that the body burns fewer calories at rest, making it easier to gain weight.

Stress and anxiety, which are common during menopause, can also contribute to weight gain. Stress can lead to an increase in cortisol levels, a hormone that can lead to weight gain, particularly in the abdominal region. Anxiety can also lead to changes in eating habits, which can further contribute to weight gain.

It's also important to note that as women age, the body may become more resistant to insulin, which can lead to weight gain. This is because insulin regulates blood sugar levels, and when the body becomes resistant to insulin, it can lead to increased hunger and cravings for sweet and high-calorie foods.

To combat weight gain during menopause, it's important to maintain a healthy diet and exercise regularly. Eating a diet that is rich in fruits, vegetables, and whole grains can provide the necessary nutrients and fiber to support a healthy weight. Eating a balanced diet that is low in processed foods and added sugars can also help to reduce the risk of weight gain.

Regular exercise is also important for maintaining a healthy weight. Aerobic exercise, such as walking, jogging, cycling, or swimming, can help to burn calories and increase muscle mass. Strength training, such as weightlifting, can also help to increase muscle mass, which can boost metabolism and make it easier to maintain a healthy weight.

It's also important to manage stress and anxiety during menopause. Stress-reducing activities such as yoga, meditation, or tai chi can help to reduce stress and anxiety, which can lead to weight gain.

In addition, it's important to talk to a healthcare provider if you are experiencing persistent or severe weight gain during menopause. They can help to rule out any underlying medical conditions that may be contributing to weight gain and provide additional guidance and support.

In conclusion, weight gain during menopause is a common issue, and it can be caused by a variety of factors, including hormonal changes, decrease in muscle mass, stress, and anxiety. A healthy diet, regular exercise, stress management, and consulting with a healthcare provider can help to combat weight gain during menopause.

The Menoshake - Chocolate Collagen contains psyllium husk extract powder, a great source of supplementary fibre, which helps to retain bulk all the way through our intestine. There are several other ingredients in the MenoShake™ that have been included because of their calming effect on the digestive systems.  Green Tea Leaf Extract, when combined with a healthy diet and exercise, can support weight loss by helping fat metabolism, energy expenditure and metabolic rate. It can also help to maintain a healthy BMI and prevent fat accumulation. Golden Flaxseed powder contains good amounts of soluble and insoluble fibre, so can help with regular bowel movement as well as being a source of Omega-3. Fibre also helps keep us feeling fuller for longer, so can aid in weight loss.

If you find that certain foods make you gassy, the Cinnamon Bark extract in the MenoShake™ helps moderate intestinal gas and comforts the stomach. It helps to facilitate digestion and maintain a healthy blood sugar level. Pine Bark extract has been shown in clinical studies to reduce bloating and abdominal discomfort, as well as being linked to a reduction in other menopausal symptoms such as hot flashes, fatigue and low moods & anxiety. Marine collagen powder supports the production of new tissue in the digestive system.  If you have a range of digestive issues the MenoShake™ has all the ingredients you need to reboot your gut and get it working properly again.

So, with MenoShake™ on your team you will have the guts to tackle menopause, without feeling “gutsy” in the uncomfortable, bloated way.

It is important to talk to a healthcare provider if you are experiencing persistent or severe digestive symptoms during menopause.