Unleashing the Power Within: Nourishing Your Gut for Menopausal Wellness

Gut Health & Menopause

Menopause marks a significant change in every woman's life. As you navigate this transition, you might encounter symptoms like hot flashes, mood swings, and weight gain. However, there is one important aspect that often gets overlooked: gut health. Recent research highlights that a healthy gut can greatly support women during menopause, enhancing both comfort and wellness.

This post examines the critical link between gut health and menopause, along with actionable tips to nourish your gut during this transformative stage.

Understanding Gut Health and Menopause

Your gut, often called the "second brain," is essential for overall health. It hosts a diverse array of microorganisms known as gut microbiota. These tiny residents influence various aspects of your health, including metabolism, immune responses, and even emotional well-being.

During menopause, hormonal changes can disrupt this delicate microbial balance. This imbalance can lead to issues such as bloating, weight gain (which affects nearly 61% of women during menopause), and increased inflammation. By prioritizing gut health, women can manage symptoms more effectively and improve their overall quality of life.

As a menopause health coach, I highly recommend cleaning out the toxins in your gut and replacing with phytonutrients. A 7 day detox twice a year will help your body release toxins, decrease inflammation, and help your liver, brain, and kidneys function better. This way your supplements and hormones will work at the highest level in your body. We love Ortho Molecular Core Restore. Core Restore is a comprehensive patient guide that walks the patient through detox promoting food and meals, as well as a daily guide on meal suggestions and how to use the three (3) products included within the kit. These product take an acute focus on supporting mitochondrial function, as well as phases I and II of liver detoxification, phase III within our intestinal tract and kidneys for proper elimination.  Want to order a detox? Send us an email at info@follainehealth.com and we will give you 20% off the cost.

Nutritional Strategies for a Healthier Gut

1. Embrace a Diverse Diet

A varied diet is key to nurturing your gut. Research shows that a wide range of foods helps maintain diverse gut bacteria, which is vital for good health. Strive to include multiple colors and types of food in your meals.

Foods to Focus On:

• Fruits and Vegetables: Aim for at least five servings a day. Berries, leafy greens, and colorful cruciferous vegetables like broccoli are particularly beneficial due to their high fiber content. Fiber acts as food for your gut bacteria, boosting their growth. To get a boost of greens you can try Body Health's Greens or Thorne's Daily Green Plus.

  
  

• Whole Grains: Incorporate grains like quinoa, oats, and brown rice into your daily meals. These provide essential fiber and help regulate digestion. Women need 25 g of fiber per day!

  
  

• Legumes: Include beans, lentils, and chickpeas as excellent sources of protein and critical nutrients. For example, one cup of cooked lentils can provide around 15 grams of dietary fiber, which is about half of the recommended daily intake.

  
  

2. Prioritize Fermented Foods

Fermented foods contain probiotics that can help restore and diversify gut bacteria. Regularly eating these foods can greatly benefit digestion and overall health.

Fermented Foods to Consider:

• Yogurt & Cottage Cheese: Choose plain, unsweetened varieties loaded with live cultures. Look for labels indicating at least 1 billion CFUs (colony-forming units) for maximum benefits. Good cottage cheese only uses five ingredients: skim milk, whole milk, cream, sea salt, and live and active cultures. It packs 14g of protein/ 1/2 c serving and it is delicious!

  
  

• Kefir: This fermented drink boasts a unique combination of various probiotic strains, making it highly beneficial for gut health.

  
  

• Sauerkraut and Kimchi: These tasty fermented vegetables can be added to salads, sandwiches, or eaten alone. They offer not just probiotics but also vitamins C and K.

  
  

  

  
  
  
  

3. Cut Down on Processed Foods

Processed foods can be harmful to gut health. They often contain additives that disrupt the natural balance of gut bacteria.

Tips to Reduce Processed Foods:

1. Read Labels: This is so important! Avoid foods with long ingredient lists or artificial additives. Aim for products with five or fewer ingredients.

   
   

2. Cook at Home: Preparing meals from scratch allows you to control the ingredients. Focus on whole foods like fresh vegetables, lean proteins, and healthy fats. A family favorite in the NYT recipe for Beef Burritos. Load this up with your favorite toppings like avocado, chopped romaine, tomatoes, and cheese and put in a healthy tortilla. (Check out this link to read more on healthy tortillas). Also, check out HERO tortillas with 7g protein and 1g carbs!

   
   

   Here's the recipe:

   1 lb ground sirloin

   1 med chopped yellow onion

   chopped cherry tomatoes

   1 can of black beans

   lime juice

   cumin

   Mexican seasoning

   tortillas

   hot sauce (optional)

   salsa

   
   

   Step 1: In a large skillet, press the beef in an even layer to fill skillet. Sprinkle the chopped onion on top. Cook over medium high heat, undisturbed, until meat in deeply browned, 6-8 minutes.

   
   

   Step 2: Sprinkle with cumin and Mexican seasoning, salt & pepper. Break up beef and stir occasionally until the onion is soft and fragrant.

   
   

   Step 3: Add the black beans with the liquid, and the tomato and simmer, stirring and scraping up the brown bits, until the liquid has evaporated and mixture starts to sizzle, 8-10 minutes. Turn off heat, stir in the lime juice. Season with S&P.

   
   

   Step 4: Arrange tortillas on a work surface. Sprinkle with cheese. Add beef/bean mixture. Fold the tortilla over the filling.

   
   

   Step 5: (optional) Cook burrito in a nonstick skillet, seam side down until golden brown. Continue to brown each side. Serve with desired toppings. YUM!

   
   

   4. The Role of Hydration

Drinking enough water is essential for digestion and maintaining the mucosal lining of the intestines. Aim for at least eight glasses of water a day. (bonus: add lemon to your water for better digestion). Herbal teas are also an excellent way to keep hydrated and can provide gut-soothing properties.

• Explore Herbal Teas: Herbal teas such as peppermint, ginger, and chamomile can aid digestion and help ease menopausal discomfort. For instance, ginger tea has been linked to reduced inflammation and improved gut health.

• Incorporate Bone Broth: Bone broth is rich in collagen and gelatin, which can enhance gut lining health. Studies show it may help reduce gut inflammation, making it a powerful addition to your diet. We love Brodo bone broth.

  
  

• Cut back on alcohol to two drinks per week. When we hit menopause our ability to metabolize alcohol goes down dramatically. As a result our sleep is disrupted, we get bloated, brain fog, and our skin and hair get drier (if that is even possible).

5. Mindfulness and Gut Health

Mind and gut health are deeply interconnected. Stress can significantly impact digestion, worsening menopausal symptoms.

• Practice Stress-Reduction Techniques: Incorporate stress-reducing activities into your routine. Whether it’s pilates, yoga, meditation, or deep-breathing exercises, these practices can lower stress levels and enhance gut health. Research indicates that even just 10 minutes of mindfulness meditation can help improve gut function. Check out the 5 minute journal that helps you focus on gratitude and setting intentions. We also love the Hallow app for prayer and meditation.

• Prioritize Sleep: Quality sleep is vital for health, including gut health. Aim for 7-9 hours of uninterrupted sleep nightly to support your body’s repair processes. Most women that are going through perimenopause complain of sleep problems. This is because your progesterone levels start to decrease in perimenopause until there in zero left by the time you reach menopause. If you need help navigating hormone replacement, book a call with us to discover if this is the right path for you.

6. Probiotic Supplements

Whole foods are the best source of probiotics, but supplements can also be beneficial, especially during menopause. Consult your healthcare provider to find the right type and dosage suited to your individual needs.

Choosing Probiotic Strains: Different probiotic strains serve different purposes. When selecting a supplement, look for one specifically designed to support women’s health and hormone balance during menopause. We highly recommend Ortho Molecular Ortho Biotic for Women, Thorne's Women's Daily Probiotic, and Pendulum Akkermansia.

Wrapping It Up

Nourishing your gut is crucial during menopause, as it can help alleviate symptoms and enhance overall health. By focusing on a colorful, diverse diet, incorporating fermented foods, staying hydrated, and practicing mindfulness, you empower your gut. This proactive approach enables you to navigate this transformative life phase with confidence.

Remember, choosing nourishing foods can either support or detract from your gut health. Make informed choices and unleash the power within!

In good health,

Amy & Brenda