Changes in the gut microbiome during perimenopause and menopause are believed to be linked to a decrease in oestrogen levels. This hormonal shift can lead to dysbiosis, an imbalance in the gut biome. To address this issue, we have developed The Better Gut biotic supplement, specifically formulated to target dysbiosis and restore beneficial bacteria in the gut, reproductive system, and urinary tract.
Recolonising the gut is a crucial step in improving menopause symptoms, and we consider it to be the foundation of overall health and well-being. Investing time and effort into optimising gut health will yield significant benefits. In addition to taking a daily probiotic, here are some gut-enhancing ideas from our CEO and Nutritionist that you can incorporate into your routine:
- Feed Your Gut with Fibre: The beneficial bacteria in our gut thrive on fibre from plant-based foods, particularly those like onions, garlic, grains, beans, Jerusalem artichokes, leeks, bananas, and raspberries. Consuming these foods in their raw state provides the greatest benefits. Fibre also helps bulk up stools, facilitating daily cleansing. Incorporate at least four different vegetables into your daily meals.
- Include Fermented Foods: Regularly consuming fermented foods such as sauerkraut, kimchi, miso, pickles, natural yoghurt, or kefir can promote a balanced microbiome by providing additional beneficial bacteria.
- Try an Overnight Fast: Aim to finish eating by 7 PM each day and leave a minimum of 12 hours before your first meal the following day. This practice improves blood sugar balance and gives your gut a chance to rest and repair. While it may not be feasible to follow this plan every day, consistency is key. Regulating meal times and avoiding eating too close to bedtime also benefits your circadian rhythm and sleep.
- Boost Digestion with Apple Cider Vinegar: Apple cider vinegar stimulates stomach acid production and exhibits antimicrobial properties, helping to eliminate harmful substances before they reach your gut. There are several ways to incorporate it into your routine:
- Add 1-2 teaspoons to water and drink it before your meal.
- Create a salad dressing using extra virgin olive oil, apple cider vinegar, lemon juice, and add ingredients like raw garlic, turmeric, chilli flakes, or fresh ginger. Enjoy this salad at the beginning of your meal to kick start digestive juices.
- Convenient apple cider vinegar gummies are also available for on-the-go consumption.
- Reduce Stress: Stress can have a detrimental effect on digestion and gut health. When we feel anxious or stressed, we tend to make unhealthy food choices, such as consuming processed foods, sugary treats, and alcohol. Heightened stress hormone levels, such as cortisol and adrenaline, can disrupt our digestion. As perimenopause is often accompanied by anxiety and stress, it's important to incorporate activities that promote calm and joy into your daily routine. Exercise, meditation, breathing exercises, or simply taking a walk can help lower stress hormones and support optimal digestive function.
By implementing these five gut-enhancing tips, you can nurture your gut health during perimenopause and menopause. Remember, a healthy gut is the key to overall well-being.