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The Gut-Hormone connection: How perimenopause impacts digestion and ways to support your microbiome.

As I approach my 51st birthday coming up in November and navigate the rollercoaster of perimenopause, I’ve encountered a surprising new challenge—digestive issues. For the past two weeks, I’ve been sidelined from work, struggling with discomfort after nearly every meal. From bloating and an uneasy sensation in my upper stomach to bouts of nausea, belching, constipation, and even diarrhea, it feels like my gut has suddenly declared war on me.

While I’m undergoing medical tests to rule out any underlying conditions, my gastroenterologist suspects that hormonal fluctuations during perimenopause may be playing a significant role in these sudden digestive issues. It’s no secret that perimenopause can throw our bodies for a loop, and for many women, this means developing sensitivities to foods they once tolerated with ease, along with other unexpected gut problems.

In this post, I’ll be diving into how these hormonal changes can impact our digestive health and, more importantly, what we can do to protect our gut microbiome and feel better during this transitional time.

The Hormone-Gut Connection: Why Gut Health Matters in Perimenopause

As we move through perimenopause, fluctuating hormones—especially estrogen and progesterone—can have a surprising effect on our digestive system. These hormonal shifts may slow down digestion, cause bloating, and even trigger sudden sensitivities to foods we used to enjoy without any issue. The gut, often referred to as our "second brain," plays a critical role not just in digestion, but also in immune function, mood regulation, and overall well-being. So when hormones fluctuate, it’s no wonder our gut feels out of balance.

A healthy gut microbiome—the community of bacteria living in our digestive tract—is essential for breaking down food, absorbing nutrients, and keeping inflammation at bay. But when hormonal changes disrupt this delicate balance, digestive issues can arise, making it even more important to support your gut during this time of transition. Thankfully, there are simple steps we can take to restore and maintain a healthy gut during perimenopause.

Practical Tips for Supporting Gut Health in Perimenopause

If you’re experiencing digestive issues like I have, don’t worry—there are several ways to protect your gut health and keep things running smoothly. Here are a few tips that can help:

  1. Increase Your Fiber Intake A diet rich in fiber from whole grains, fruits, vegetables, and legumes is crucial for feeding the good bacteria in your gut. Fiber helps regulate digestion and can ease common symptoms like bloating and constipation.

  2. Incorporate Probiotic-Rich Foods Probiotics—live beneficial bacteria—can help replenish and balance your gut microbiome. You can find them in fermented foods like yogurt, kefir, sauerkraut, and kimchi. If you’re not a fan of fermented foods, a high-quality probiotic supplement may also help.

  3. Stay Hydrated Water is essential for digestion and helps prevent constipation. Aim for at least eight glasses a day, and try to sip water throughout your meals to support your digestive system.

  4. Be Mindful of Food Sensitivities Perimenopause can trigger new food sensitivities, so it’s important to pay attention to how certain foods make you feel. If you notice that certain items—like dairy or gluten—seem to cause discomfort, consider reducing or eliminating them from your diet to see if it helps.

  5. Manage Stress Stress can have a direct impact on gut health, often leading to symptoms like nausea or stomach cramps. Incorporating stress-reducing practices like yoga, meditation, or even taking daily walks can have a calming effect on both your mind and your gut.

  6. Prioritize Sleep

    Quality sleep is essential for overall health, including gut health. Poor sleep can disrupt digestion and make it harder for your body to regulate hormones. Aim for 7–9 hours of restful sleep each night to support both your gut and your hormonal balance during perimenopause. Creating a calming nighttime routine and sticking to a consistent sleep schedule can make a big difference. I like to take magnesium glycinate with an 8 oz. glass of organic tart cherry juice 30 minutes before bed time as part of my wind down routine.


Take Control of Your Gut Health

Navigating the changes that come with perimenopause can be challenging, but taking steps to support your gut health is a great place to start. By making a few simple lifestyle adjustments, you can help balance your digestive system and feel more in control of your body during this transitional phase.

Have you experienced any digestive issues during perimenopause? What strategies have helped you feel better? I’d love to hear from you! Share your experience in the comments below, and don’t forget to follow me on Instagram for more tips on beauty and wellness for women over 50.

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