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According to a recent study by science and nutrition company Zoe, more and more research is linking gut health to menopausal symptoms. After analyzing more than 70,000 pre- and postmenopausal women, the study found that a healthy diet and good gut health were associated with a reduced likelihood of experiencing menopausal symptoms. This is largely due to the changes that occur in the gut during menopause and its role in regulating oestrogen. Katie Ward, gut expert and CEO of Microbz, whose soil-based probiotic for women is designed with hormonal changes in mind, explains: “The gut microbiome, which is made up of trillions of microscopic organisms called microbes, including bacteria, viruses and fungi, plays a role in the metabolism and circulation of oestrogen levels.” “In turn, the amount of estrogen produced by the ovaries can influence the makeup of the gut microbiome, and since the gut is also linked to the brain, a healthy microbiome can help reduce all sorts of menopausal symptoms, from bloating, gas, and constipation to fatigue, hot flashes, weight gain, decreased sex drive, and mood swings.”
But after a few weeks of feeling like a completely different person to my usual energetic, healthy, focused self, I decided to try and address some of my symptoms. I am a qualified
personal trainer and nutrition coach, and I know a lot about how women’s bodies work, so I decided to do some research and talk to experts. As a result, I made some simple lifestyle changes. Three months later, these changes have reduced or, in some cases, completely eliminated some of my symptoms. These changes worked for me, but because women’s bodies are so unique, they may not work for everyone. Here’s what I did…
For me, the easiest and quickest way to support my gut microbiome was to cut out as many ultraprocessed foods as possible and by taking a daily women’s-specific probiotic supplement, which increases the number and diversity of beneficial bacteria. To keep these bacteria healthy, you need prebiotic foods, so I increased the amount of berries, bananas, apples, flaxseeds, oats, and nuts I ate – all of which also help boost estrogen levels. These changes have largely reduced my bloating and itchy skin and have helped a lot with my fatigue and brain fog.
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