Entering the menopause phase is like signing up for back-to-back adventure rides at Universal Studios. Every moment entails a change. In this case, the changes that mark this adventure-fueled journey are physiological and psychological in nature. As we navigate all this change and chaos in search of overall well-being, we usually think of hormones taking the lead in designing these adventure rides and having a roller-coaster of a time doing it. But there is another player in the game, another element in this menopause well-being equation — your microbiome.
Micro who? We hear you ask. Good question. Think of them as tiny buddies living in your gut. You might be wondering about the gut microbiome and how it concerns me or my well-being. Another good question. Read on to discover the answers to these questions. It would be well worth your time. Understanding the intricate connection between menopause, the microbiome, and well-being will help you understand why gut health matters more than ever during this significant life transition and how an individual can replenish the gut microbiome and navigate this phase better. Dive right in.
What is the gut microbiome?
The gut microbiome consists of over 100 trillion microorganisms. This microbiome consists of healthy and unhealthy bacteria; their combination is unique to every individual. Various healthy microbes have different roles within the body, including supporting food metabolism, absorbing nutrients and synthesizing some of them, supporting the immune system, and protecting against pathogens and free radicals. Hence, a good diversity and balance of healthy microbes becomes vital. As women enter adulthood, their gut microbiota becomes more diverse compared to men.
Effect of menopause on gut health
According to research, menopausal women exhibit a lower diversity of gut microorganisms compared to premenopausal women.
Postmenopausal women show reduced levels of various beneficial microorganisms in the gut.
Menopause and low estrogen levels are related to decreased gut microbiome diversity.
Impact of the altered gut microbiome in menopausal women
Studies indicate that changes in the gut microbiota may contribute to weight gain and metabolic disturbances associated with this stage of life.
Changes in the gut microbiome related to menopause could potentially be linked to adverse cardiometabolic risks such as low HDL cholesterol levels and high blood pressure.
Certain bacteria in the gut contribute to the absorption of calcium, which is critical for maintaining bone density. An imbalance in the microbiome could potentially affect mineral absorption and impact bone health.
Do not let these facts demoralize you! There are many ways to restore your gut health. Let us check them out next.
Ways to replenish your gut microbiome
Probiotics and fermented foods
Your gut bacteria can be replenished and maintained by Consume probiotics and fermented foods to replenish and maintain gut bacteria. Opt for excellent probiotic sources, including yogurt, kefir, sauerkraut, or even visit a Korean restaurant for delicious kimchi dishes.
Fiber-rich foods
A diet rich in fiber supports the growth of beneficial bacteria in the gut. Incorporate whole grains, fruits, and vegetables into your diet for your dietary fiber requirement.
Prebiotics
Prebiotics are substances that promote the growth of beneficial bacteria. Include foods like garlic, onions, bananas, and asparagus in your diet to support the beneficial microbiome.
Stay hydrated
Drink enough water for a healthy gut.
Consume a wide range of plant-based foods
Research suggests that consuming over 30 plant-based foods weekly, fosters a more diverse gut microbiome. Let the foodie in you explore the plant-based, herb-infused cuisines from various eateries.
Avoid unhealthy foods and drinks
Say no to refined sugar, processed foods, artificial and plant sweeteners, alcohol, refined grains and oils, processed or excessive red meat, and fried foods. Rides need buddies, especially the adventure-laden ones.
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Reference:
- Peters BA, et al. Menopause is associated with an altered gut microbiome and estrobolome, with implications for adverse cardiometabolic risk in the Hispanic Community Health Study/Study of Latinos. mSystems. 2022;7(3):e0027322.
- Becker SL, et al. Menopause, the gut microbiome, and weight gain: correlation or causation? Menopause. 2020;28(3):327-331.
- Geng J, et al. The links between gut microbiota and obesity and obesity related diseases. Biomed Pharmacother. 2022;147:112678.
- Gagliardi A, et al. Rebuilding the gut microbiota ecosystem. Int J Environ Res Public Health. 2018;15:1679.
- Ding K, et al. Gut microbiome and osteoporosis. Aging Dis. 2020;11(2):438-447.