This week’s episode of the Menopause Conversations Podcast is all about gut health and the role that your gut bacteria plays in balancing your hormones and supporting your brain health as you move through your menopause transition.  I will be covering the following topics:

1 – why having a healthy gut is vital for balancing your hormones

2 – the importance of a healthy gut brain connection when it comes to moods and brain function

3 – some simple steps you can take to improve your gut function

Let’s start with the role of specific gut bacteria required to balance your hormones. These bacteria are know as your Estrobolome.  The estrobolome refers to a group of bacteria in the gut microbiome that plays a crucial role in activating and regulating estrogen in the body. It influences estrogen metabolism and balance, which can impact various aspects of our health, particularly during menopause.  When the estrobolome is unhealthy or imbalanced, it can contribute to issues such as heavy bleeding, uterine fibroids, breast tenderness, and other menopausal symptoms.

So, what are some factors that influence the estrobolome? Several factors can affect its composition and health. Genetics, diet, alcohol intake, environmental exposures, and medications all play a role. I will share some strategies that can help you have a healthy estrobolome shortly.

Now that you have a better understanding of the role of specific bacteria in balancing your hormones let’s have a chat about the role of other bacteria in reducing symptoms such as foggy headedness, depression, anxiety and reducing your risk of alzheimers and dementia.

The gut and brain are intricately connected through a communication pathway known as the gut-brain axis.

• Nervous system connects brain and gut.
• More serotonin receptors in gut than brain
• Research has shown a direct link between unhealthy gut bacteria and depression
• A healthy gut microbiome plays a vital role in maintaining optimal brain function and regulating mood.
• Imbalances in the gut microbiota can disrupt this connection and contribute to mood swings experienced during menopause.
• the gut microbiome is involved in the production of neurotransmitters, including serotonin and dopamine. These neurotransmitters, often referred to as "feel-good" chemicals, influence our mood and emotions.
• When estrogen levels from the ovaries decline during menopause, serotonin and dopamine levels can also be affected, impacting our emotional well-being. This is where a healthy gut becomes crucial. There are oestrogen receptors in the gut (refer to the estrobolome that I have already spoken about)

Now that you understand the importance of having a healthy gut microbiome, how can you nourish your gut and support your emotional balance during menopause?

• Starts with a nourishing diet filled with fibre-rich foods. Fibre acts as food for our gut bacteria, promoting their growth and diversity eg  leafy greens, wholegrains, vegetables and fruit
• gut-loving probiotic foods eg fermented foods, yoghurt, sauerkraut, kimchi etc
• pre-biotic foods (Prebiotics refer to specific compounds within the foods we eat and are thought to feed the "good" bacteria in our gut) eg cold cooked potato/rice, legumes, onions, leeks, garlic, mushrooms
• Adopting a hormone-balancing diet, by consuming nutrient-dense foods that support estrogen metabolism, such as cruciferous vegetables (broccoli, cauliflower etc), flaxseeds, and fermented foods rich in probiotics.

It's also important to minimize exposure to xenoestrogens, which are environmental estrogens found in plastics, pesticides, and certain personal care products.

• Additionally, regular exercise is crucial for maintaining a healthy estrobolome and hormonal balance. Exercise helps with detoxification and stress reduction, which can positively impact menopausal symptoms. Exercise also boosts serotonin and dopamine production, enhancing our mood and overall well-being. So, get moving and let your gut and mind reap the benefits!

Remember, embracing menopause is a beautiful chapter of life. By nurturing your gut microbiome, you're empowering yourself to embrace it with open arms. A healthy gut means a happier you!

If you want to learn more about how you can navigate this time of life with ease join me for the free 5 day Secret to Thriving in Menopause Without HRT workshop starts on July 17th, this workshop will provide you with valuable insights and actionable steps to improve your experience of menopause. Here's what you'll gain over the 5 days:

• Discover the root cause of most symptoms, including the dreaded "meno-belly," which is not solely related to hormones.
• Understand how your genes influence your menopause journey, including whether you'll develop a meno-belly or not.
• Learn about epigenetics and how you can leverage this knowledge to reduce symptoms and say goodbye to your meno-belly.
• Create your personalized Menopause Blueprint, a practical guide with customized steps to help you eliminate your meno-belly and other symptoms.

To secure your spot, simply visit https://bit.ly/Menopause_Workshop. Don't miss this opportunity to empower yourself and thrive in menopause naturally. Join us for the "Secret to Thriving in Menopause Without HRT" workshop starting on July 17th.