Dear Friend,
During one of our first coaching sessions, Sherry shared her frustrations with me: "I never used to have these issues. Now, even after a small meal, I feel so bloated and uncomfortable. What happened to my digestion?'
If you’re like Sherry—and many women over 50—you may have noticed some frustrating changes in how your body feels and functions, particularly with your digestion. Bloating, digestive discomfort, fatigue, and sudden weight gain can seem to appear out of nowhere, leaving you feeling overwhelmed and wondering where to begin.
Here’s the good news: understanding how hormones and gut health are connected is the first step to regaining control over your body and feeling like yourself again.
The Connection Between Hormones and Gut Health
The hormonal shifts of perimenopause and menopause deeply impact gut health. During these phases, estrogen—a key hormone—declines significantly. Estrogen plays a key role in maintaining a healthy gut, including keeping the delicate balance of bacteria in check.
One important group of gut bacteria, the estrobolome, helps regulate estrogen levels. When this balance is disrupted due to declining estrogen, it can lead to digestive issues, mood swings, inflammation, and yes—weight gain.
I remember when my own digestive issues started showing up. Foods that once felt fine suddenly made me bloated, sluggish, and uncomfortable. It wasn’t until I learned about the delicate dance between hormones and gut health that everything started to click.
Common Gut Health Issues During Midlife
When hormones shift during menopause, gut-related issues tend to pop up. Here a 5 signs your gut is out of balance:
Slower digestion: Estrogen helps regulate gut motility, so when levels drop, digestion can slow, leading to constipation. Regular or persistent diarrhea is also a sign that your gut microbiome is out of balance.
Increased bloating: Bloating can be a result of shifts in gut bacteria
New food sensitivities: Like dairy or gluten—may now cause discomfort.
Mood swings and anxiety: Your gut health is closely tied to serotonin production. When your gut is off, it can make mood regulation more difficult.
Cognitive issues: Brain fog, trouble concentrating, or memory lapses cam be tied to poor gut health.
These changes may feel like your body is working against you—but with the right approach, you can turn things around.
Steps to Restore Gut Health
Here are 11 helpful steps you can take to naturally restore balance, improve digestion, and feel good in your body again:
Increase Fiber Intake: Aim for 25-35 grams of fiber per day to nourish your gut bacteria.
Eat Fermented Foods: Incorporate foods like yogurt, kefir, and sauerkraut to replenish healthy bacteria.
Incorporate Prebiotics: Foods like garlic, onions, asparagus, and leafy greens feed the good bacteria in your gut.
Eat a Variety of Vegetables: The more colorful your plate, the more diverse your gut bacteria—and the better your digestion will be.
Limit Ultra-Processed Foods: These foods disrupt the balance of gut bacteria and promote inflammation.
Add Healthy Fats: Opt for unsaturated fats like olive oil, avocados, and nuts, which are great for both hormone and gut health.
Manage Stress: Stress is one of the biggest disruptors of gut health, so make time for activities that help lower cortisol levels.
Stay Hydrated: Water is essential for digestion and keeping everything running smoothly.
Exercise Regularly: Movement promotes healthy gut bacteria and reduces inflammation.
Prioritize Sleep: Your body needs 7-8 hours of rest to repair and restore your gut health.
Limit alcohol: Alcohol can change the balance of bacteria in the gut which can lead to dysbiosis and lead to inflammation.
Talk to your doctor about taking a high-quality probiotic that includes Lactobacillus
I know this can feel like a lot to take in. But by making small, consistent changes, you can transform how your body feels. It’s the same approach I use with my clients, helping them go from bloated and frustrated to feeling strong, lean, and vibrant.
Take control of your gut health today, and watch how it improves not just your digestion, but your mood, energy, and overall vitality. Your midlife years can be your best years, and it starts with understanding and nurturing your body’s unique needs.
Your health coach,
Jacqui