The Link Between Gut Health and Hormones in Perimenopause (and Beyond)

The Estrobolome

Hormones may be the last thing on your mind when you’re suffering from gut health issues like bloating, diarrhea, reflux, or constipation. But the relationship between the two is very important for your overall health. As you enter perimenopause, you may have noticed more of these signs that something is off.

Here’s what people don’t talk about when they talk about menopause: the estrobolome.

What is this? It’s the bacteria and fungi in the gut that influence the estrogen circulating in your system.

We have trillions of organisms in our gut microbiome, and many of them have specific functions. One of those functions is managing our estrogen metabolism. If you don’t have the type of bacteria and fungi that make up the estrobolome, you will not break estrogen down. When it isn’t broken down and metabolized, it can’t be used to do its jobs, which include contributing to cognitive function, mood regulation, skin and hair health, and even protecting against heart disease. Finally, if estrogen isn’t metabolized, it gets stored in the body, and that’s when it can become toxic. 

Signs of an Unhealthy Estrobolome May Include: 

• Digestive issues (bloating, gas, diarrhea, or constipation)
• Weight changes
• Food sensitivities
• Fatigue
• Skin problems
• Autoimmune conditions
• Hormone imbalance

But here’s what’s really fascinating about the estrobolome. We actually have a lot of control over its makeup, which in turn can make menopause symptoms easier to manage. The key, of course, is knowing how to keep it healthy and in balance. For any woman looking to keep a healthy body well into menopause, understanding the relationship between your gut health and hormones is absolutely critical.

How to Love Up Your Gut

1. Ditch the sugar. Sugar has the tendency to contribute to the imbalance of gut microbes. This goes for artificial sweeteners too. If you find yourself craving sweets, then it’s best to stick to naturally sweet foods like fruit.
     

2. Take prebiotics and probiotics (or eat them). Prebiotics feed good bacteria. Prebiotic foods include onions, garlic, bananas, asparagus, and leeks (just to name a few).

   The addition of healthy bacteria via probiotics can aid the breakdown of food. Fermented foods such as kefir, soybeans, yogurt, kimchi, and pickled vegetables are all naturally rich in healthy gut bacteria. However, if you suspect SIBO as the source of your gut issues, fermented foods, and some probiotics can make this worse.

   If you choose to supplement, here’s a link to some of my favorite estrobolome support products.

3. Consider food sensitivities. Finding yourself bothered by foods you could always eat before? New sensitivities can pop up during midlife and result in intestinal inflammation and leaky gut. I offer food sensitivity testing in my practice, so if that’s something you’re interested in exploring, let’s talk.
   
   
4. Mind your meds. Gut health is negatively impacted by some medications, including stomach acid reducers (PPIs), metformin, antibiotics, and birth control pills.
   
   
5. Develop good eating hygiene habits. What does this mean? Chewing your food well, limiting liquids during meals, eating mindfully, and stopping eating when you are 80% full.
    
6. Avoid environmental pollutants. Pesticides, herbicides, and a number of environmental chemicals are a double whammy: They can negatively shift the microbiome and act directly as endocrine disruptors. To support a healthy microbiome, reduce your overall exposure to environmental pollutants by choosing organic foods when you can and avoiding other endocrine disruptors in cosmetics and household products like cleaners.

The Bottom Line

An unhealthy estrobolome can contribute to higher levels of estrogen and more problems with estrogen dominance during perimenopause and menopause. The more your symptoms fluctuate, the more you should be paying attention to your gut health. Notice the effect that different foods have on your GI tract and how your hormone symptoms come and go. A food and/or symptom journal can help sort this out.

Need help? Check out my Connect the Dots program. It’s a 6-month long intensive that includes (12) 1-1 individualized consultations, a DUTCH hormone test, advanced gut health testing using the GI 360 to assess the balance of gut microbes, digestive issues, gut factors that contribute to hormone imbalance, effects of stress, and leaky gut.

Email info@drannagarrett.com if you have questions or would like information about ways we can work together.