Hot flushes and changes to your menstrual cycle might be the symptoms you most associate with perimenopause. But for many women, changes to digestion can be part of the picture too. Bloating, constipation and changes in bowel habits can become more noticeable as hormones fluctuate.
So what is happening?
Your hormones can influence your gut During perimenopause, levels of oestrogen and progesterone fluctuate. These hormones have receptors within the digestive system, meaning hormonal changes can influence how quickly food moves through the gut. For some women, slower movement through the gut may contribute to constipation. And constipation can contribute to bloating.
Stress and sleep can add another layer
Perimenopause can bring changes to sleep, mood and stress levels. These changes can influence the gut brain axis, the communication network between your digestive system and your brain. Stress can affect gut movement and sensitivity, while poor sleep can also influence the gut microbiome. It can sometimes feel as though everything is connected. Because it is.
What about the microbiome?
Research into the relationship between menopause and the gut microbiome is still developing. We know that hormones can influence the gut environment, and researchers are investigating whether changes in the microbiome may also influence how hormones are processed in the body. This does not mean that your gut is responsible for your menopause symptoms. Rather, it is one part of the complex picture. Symprove’s latest research in this area was on ‘ The impact of a multi-strain probiotic in real-world women with perimenopause symptoms: a single-arm, virtual pilot study’ In this pilot study, daily supplementation with Symprove over 12 weeks was associated with improvements across menopause-specific quality of life, gastrointestinal symptoms, overall symptom burden, and sleep regularity in women experiencing perimenopause.
Gentle ways to support your gut
During perimenopause, consistency can be particularly helpful.
Try to:
● Eat regular meals
● Include fibre gradually
● Drink plenty of fluids
● Stay active
● Prioritise sleep
● Make time to manage stress
● Pay attention to changes in your bowel habits
And if digestive symptoms are persistent, severe or new for you, speak with your GP. Your body is changing. That does not mean you have to simply put up with everything that comes with it.
Understanding what is happening can be the first step towards finding the support that works for you.