Can perimenopause cause digestive issues?
Like any change in the body, perimenopause can cause digestive issues and other health complaints. Let’s look at how you can manage them...
Signs that you might be going through perimenopause
Starting anytime time between your late 30s and early 50s, perimenopause is the transitional phase before menopause and can last several years until menopause is reached.
The symptoms of perimenopause are primarily a result of hormonal imbalance; as you approach menopause, your levels of oestrogen and progesterone fluctuate significantly.
As a result, during this time, you may experience:
- Irregular periods
- Hot flashes
- Sleep problems
- Mood changes
- Vaginal dryness
- Low libido
- Urinary changes
Perimenopause and the gut
In addition to the symptoms above, the hormonal imbalance during perimenopause may cause the following digestive issues:
- Bloating, constipation and acid reflux, because of lower oestrogen slowing down digestion
- Weakened gut lining that is more susceptible to irritation and inflammation
- Dysbiosis (an imbalance of gut bacteria) that can exacerbate digestive issues and affect overall health
Why hormonal imbalance affects the gut
Hormones such oestrogen and progesterone as don’t just influence your reproductive system; they also shape the bacteria in your gut, known as your gut microbiome.
A healthy gut microbiome is essential for maintaining your digestive system, metabolism, immune system and overall wellbeing.
It also plays a central role in the regulation of hormone levels within the body; specific gut bacteria, known as the oestrobolome, are involved in oestrogen metabolism.
When the microbiome is unbalanced, it can disrupt oestrogen levels, creating a vicious cycle of hormonal and gut health issues.
5 ways to combat digestive issues caused by perimenopause
If you are going through your perimenopause, there is lots you can do manage and minimise the impact on your gut health:
1. Have a diet makeover: Eat more fibre-rich foods that encourage good gut bacteria and support gut health, such as fruits, vegetables, whole grains and fermented foods
Avoid alcohol, high-fat foods and refined carbohydrates as these can disrupt the microbiome
Stay well hydrated: drinking plenty water will help avoid constipation and support gut function.
2. Take Magnesium 100%: magnesium is often recommended for menopause & perimenopause due to its far-reaching health benefits, including:
• Maintaining normal muscle and nerve function
• Supporting normal psychological function
• Protecting bones and teeth
• Contributing to energy metabolism
• Supporting the reduction of tiredness and fatigue
3. Look after your mental health: stress can have a negative impact on gut health, so try stress-reducing activities like yoga and meditation.
4. Stay active: regular exercise promotes healthy digestion and improves gut motility, whilst helping to alleviate issues like bloating and constipation.
5. Have a Gut Reset: our free guide will help alleviate and even prevent common digestive issues. It is full of easy diet and lifestyle tips to restore your gut health and keep you feeling your best throughout your perimenopause – sign up for your free Gut Reset.
Keep your gut healthy throughout perimenopause with Altruvita.
Gut health and hormones are part of a cycle: an imbalance in one will result in an imbalance in the other – and understanding the relationship between the two is key to good health and a happy perimenopause.