perimenopause and the gut-hormone axis.

Perimenopause and the Importance of Gut Health

Perimenopause is a unique experience for every woman, with symptoms ranging from hot flashes to mood swings and sleep disruptions. These changes can last from a few months to several years and can heavily impact the quality of life for some women. 

The Transition to Menopause

Perimenopause marks the transition to menopause, where hormone levels, particularly oestrogen, begin to fluctuate and decline. This hormonal shift often results in a variety of symptoms such as irregular periods, hot flashes, and changes in mood. However, the gut microbiome also plays a crucial role in how our body adapts during this time.

The Gut-Hormone Axis

The gut and hormones are intricately linked through the gut-hormone axis, a communication pathway where the gut influences hormone levels and vice versa. A group of microbes in the gut, known as the oestrobolome, helps metabolise oestrogen. This process involves enzymes called beta-glucuronidases, which convert oestrogen in order to be able to enter the bloodstream and go where it needs to throughout the body. The healthier your gut, the more effectively it can produce these enzymes which help maintain optimal oestrogen levels.

Perimenopause’s Effect on the Gut Microbiome

As oestrogen levels drop during perimenopause, they can disrupt the balance of gut bacteria. Studies suggest that a compromised oestrobolome is linked to an increased risk of conditions like osteoporosis, obesity, and heart disease. After menopause, the gut bacteria that once coexisted in harmony may start to compete for survival, often leading to dysbiosis (an imbalance in the gut microbiome). Therefore it is important to take steps in taking care of your gut health as this can offer many benefits as you enter menopause.

Benefits of Healthy Gut in Perimenopause

Here’s how keeping your gut in balance can make a difference during perimenopause and beyond.

1. Oestrogen regulation
   The more good bacteria you have, the more equipped your gut will be in regulating oestrogen levels, which can ease symptoms like hot flashes and mood swings.

2. Emotional well-being
   The gut-brain connection is a real thing. A balanced gut can help regulate your mood and cognitive function, which is especially important during perimenopause as your mental health tends to decline as a symptom of all the changes happening in your body.

3. Immunity
   A healthy gut also plays a huge role in keeping your immune system strong to fight off illnesses that are more likely to pop up as you age.

4. Sleep quality
   A healthy gut is linked to better sleep quality. Some studies even suggest that probiotics might help with hot flushes which tend to disrupt the sleep pattern.

5. Metabolism
   By getting your gut health in good shape, you support your metabolism by reducing gut inflammation, which can help regulate hunger signals and maintain a healthy body weight.

6. Osteoporosis
   As we age, bone density naturally decreases, and after menopause, this can lead to osteoporosis (a condition where bones become weak and more likely to break). Some studies suggest that probiotics might help maintain bone density by restoring balance to the gut. While more research is needed, early findings are looking promising in supporting bone health during perimenopause.

7. Heart health
   Oestrogen is known to protect the heart, so when levels drop during menopause, the risk of heart disease increases. A healthy gut can play a part in protecting your heart by helping with oestrogen circulation and reducing inflammation that contributes to heart disease.

8. Vitamin production
   Having a balanced microbiome is key to producing essential nutrients like B vitamins and vitamin K, which are important for your overall health during perimenopause. It also helps the body efficiently break down and absorb these nutrients for energy. 

Conclusion

Taking care of your gut health is more important than ever, especially during perimenopause. Your microbiome supports essential functions from hormone regulation, to immune health and even bone density, making it easier to manage symptoms and promote overall well-being during this transition.

References

Liu, Y., Zhou, Y., Mao, T., Huang, Y., Liang, J., Zhu, M., Yao, P., Zong, Y., Lang, J., & Zhang, Y. (2022). The relationship between menopausal syndrome and gut microbes. BMC Women's Health, 22, Article 437. https://doi.org/10.1186/s12905-022-02011-7

McCarthy, M., & Raval, A. P. (2020). The peri-menopause in a woman’s life: A systemic inflammatory phase that enables later neurodegenerative disease. Journal of Neuroinflammation, 17, Article 317. https://doi.org/10.1186/s12974-020-01992-3

Shafie, M., Homayouni Rad, A., Mohammad-Alizadeh-Charandabi, S., & Mirghafourvand, M. (2022). The effect of probiotics on mood and sleep quality in postmenopausal women: A triple-blind randomized controlled trial. Clinical Nutrition ESPEN, 50, 15-23. https://doi.org/10.1016/j.clnesp.2022.06.005