????? How Improving Your Gut Health Can Alleviate Perimenopausal Symptoms ????

Perimenopause/Menopause can interfere with the gut microbiome, leading to several symptoms commonly associated with this stage of life.?

Recent research has explored whether changes in the gut microbiome during menopause might be linked to weight gain, investigating whether this relationship is one of correlation or causation.

The study found that perimenopause/menopause alters the gut's role in managing energy and estrogen, potentially leading to increased fat storage, a slower metabolism, and greater insulin resistance.?

The researchers suggested that improving the gut microbiome could be a strategy to enhance metabolic health throughout menopause.

Disruptions in the gut microbiome during menopause may not only trigger these metabolic issues but also cause basic digestive problems such as bloating, constipation, stomach cramps, and gas.

Improving Gut Health During Menopause

To support a healthy gut microbiome during menopause, consider these practical tips:

• Aim for Fiber ??: Consume at least 25 grams of fibre daily, ideally 30 grams. Fibre supports digestion and feeds beneficial gut bacteria.

• Diversify Plant Intake ??: Incorporate a variety of at least 30 different plant types per week, including vegetables, fruits, legumes, nuts, grains, and herbs. This variety not only provides essential fibre but also introduces beneficial microbes from the soil.

• Include Fermented Foods ??: Add foods like yogurt, kefir, sauerkraut, miso, and kimchi to your diet. These contain probiotics that help maintain a healthy gut. Choose products with live cultures and minimal added sugars.

• Eat Prebiotic Foods ??: Foods rich in prebiotics help nourish your gut’s good bacteria. Include items like barely ripe bananas, asparagus, apples, onions, garlic, leeks, oatmeal, legumes, dandelion greens, chicory root, and Jerusalem artichokes in your meals.

Following these guidelines can help manage menopause-related changes in your gut microbiome, potentially easing symptoms and improving overall health.

If these tips resonate with you and you're looking for more holistic strategies, I'd love to invite you to my workshop, "Rediscover You! 5 Holistic Steps to Regain Control in Perimenopause." This workshop is designed specifically for women navigating the changes of perimenopause and menopause, offering holistic and practical steps to enhance your well-being.

If you're interested and would like more details, feel free to comment below or send me a direct message. Let's take this journey together and rediscover the joy of feeling great in our bodies!

?? Lisa xox