How your gut health could be affecting your hormones…

Gut health and oestrogen

• Estrobolome: The gut contains specific bacteria, known as the estrobolome, that help regulate the metabolism of oestrogen . These bacteria are involved in converting oestrogens into active or inactive forms. A healthy estrobolome is vital for balancing oestrogen levels.
• Decline in Oestrogen: During menopause, oestrogen levels drop significantly, which can disrupt the gut’s balance, leading to symptoms like bloating, constipation, or diarrhoea. A dysregulated gut can also make it harder for the body to maintain optimal estrogen levels.
• Hormonal Imbalance: An unhealthy gut can produce fewer beneficial bacteria, leading to an imbalance in oestrogen and other hormones, which may worsen menopausal symptoms such as hot flushes, night sweats, and mood swings.

• Stress and the Gut-Brain Axis: Menopause can often increase stress levels, raising cortisol production. This stress can affect the gut lining, leading to “leaky gut,” where toxins and bacteria can pass through the intestinal walls into the bloodstream, causing inflammation.
• Gut’s Role in Regulating Cortisol: A healthy gut helps regulate cortisol production. If gut health is compromised, the body may produce excess cortisol, leading to further hormonal disruption and worsening menopause symptoms like sleep disturbances, anxiety, and weight gain.

• Gut Motility: Progesterone, which also declines during menopause, influences gut motility (how quickly food moves through the digestive tract). Low levels of progesterone can slow digestion, leading to bloating, constipation, and discomfort.
• Gut-Brain Connection: Progesterone impacts mood, and a healthy gut can produce neurotransmitters like serotonin, which affects mood regulation. Poor gut health may exacerbate feelings of depression or anxiety during menopause.

• Weight Gain: Menopause-related hormonal changes can slow metabolism, and gut health is key to maintaining a healthy weight. Dysbiosis (an imbalance in gut bacteria) can lead to weight gain, particularly around the abdomen, and increase insulin resistance.
• Inflammation: Oestrogen has anti-inflammatory properties, so its decline during menopause can increase systemic inflammation. An unhealthy gut exacerbates this inflammation, potentially worsening joint pain, mood issues, and other menopausal symptoms.

• Probiotics and Prebiotics: Incorporating probiotic-rich foods (like live yogurt, kefir, sauerkraut) and prebiotics (like fibre-rich fruits, vegetables, and whole grains) can help support a healthy gut microbiome.
• Fibre Intake: Fibre promotes regular bowel movements and supports beneficial gut bacteria, helping manage bloating and constipation.
• Omega-3 Fatty Acids: Found in fish oil, flaxseeds, and walnuts, omega-3s could help to reduce inflammation and support hormone balance.
• Hydration: Drinking enough water aids in digestion and prevents constipation, a common issue during menopause.