Gut health plays a significant role in overall well-being, but its importance becomes even more critical around menopause. During this phase, many women experience shifts in digestion, mental health, and weight management—all closely linked to the health of the gut.
In a recent episode of the TRINITY Fit Over 40 Podcast, TRINITY CEO Rob Birkhead sat down with Stephanie Moore, a highly experienced Clinical Nutritionist and founder of Health In Hand UK, to discuss how gut health impacts women during menopause.
With nearly 35 years of experience, Stephanie has become a leading expert in nutrition and well-being.
She’s also the author of several books, including her latest, Eat Your Brain Happy, where she delves into the powerful connection between gut health and the brain. You can learn more about Stephanie’s work at Health In Hand UK or grab her book at all reputable bookshops.
In this blog post, we’ll dive into the key takeaways from Rob’s conversation with Stephanie, exploring how gut health affects menopause, weight management, energy levels, and mental clarity.
We Will Cover:
- Why gut health is crucial during menopause
- The link between gut health and mental health
- The best and worst foods for gut health
- How gut health affects weight management during menopause
- Exercise’s role in supporting a healthy gut
- Personalized approaches to optimize gut health through coaching
The Role of Gut Health in Menopause
Gut health and menopause are deeply intertwined. As the body undergoes hormonal shifts, the gut microbiome—the community of bacteria living in your digestive system—can also experience changes.
These microbes play a pivotal role in metabolism, immune function, and even hormone regulation.
During menopause, the drop in estrogen can disrupt this balance, leading to digestive issues like bloating, constipation, and even difficulty in managing weight.
Stephanie Moore, a clinical nutritionist, explains: “There is a direct correlation between what we eat, what’s going on in our gut microbes, and how those gut microbes literally change how your brain works. This affects how well you manage stress, anxiety, and even how you recover from these states.”
The Connection Between Gut Health And Mental Health
Around menopause, many women experience mood swings, anxiety, and depression. Interestingly, the state of your gut can directly influence your mental health.
Research shows that the gut microbiome produces compounds that affect brain function, including neurotransmitters that help regulate mood.
This means that improving your gut health can have a profound impact on mental clarity and emotional stability during menopause.
“Looking after your gut microbes can help with your resilience to anxiety and depression and even improve your recovery from these states,” says Moore.
What Are The Best and Worst Foods for Gut Health?
When it comes to gut health, what you eat plays a crucial role. Certain foods can nourish the beneficial bacteria in your gut, while others can harm them.
Best Foods for Gut Health:
- Fiber-rich foods: Vegetables, fruits, beans, and whole grains support the gut lining and promote the growth of good bacteria.
- Fermented foods: Foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria into the digestive system, helping to restore balance.
- Polyphenol-rich foods: These include dark berries, olives, and green tea, which feed healthy gut bacteria and reduce inflammation.
Worst Foods for Gut Health:
- Ultra-processed foods: These often contain artificial sweeteners and preservatives, which harm gut bacteria and promote inflammation.
- Alcohol: Excessive consumption can be toxic to gut microbes, leading to imbalances that contribute to bloating, poor digestion, and weight gain.
Weight Management and Gut Health in Menopause
One of the most common concerns women face during menopause is unexplained weight gain. Hormonal shifts, especially a drop in estrogen, can slow down metabolism, making it harder to lose weight.
The gut plays an integral role here.
Poor gut health can affect how your body processes food and stores fat. Certain gut bacteria are more efficient at extracting calories from food, which can contribute to weight gain.
This is why restoring balance in the gut is a key part of managing weight during menopause.
According to Moore, “Supporting the digestive system and ensuring it’s functioning optimally can make a huge difference in not only how you feel but also how easy it is to maintain or lose weight.”
The Role of Exercise in Gut Health
Exercise is not only great for boosting mood and energy during menopause but also has a direct impact on your gut health. Regular physical activity helps increase the diversity of gut bacteria, which is crucial for a healthy microbiome.
Moore highlights, “Exercise very directly correlates with a more diverse and healthy gut microbiome. Even simple activities like walking or stretching can help move food through the digestive system more efficiently.”
Personalized Coaching for Menopause Gut Health
At TRINITY Transformation, we understand that gut health is not a one-size-fits-all solution. That’s why our Fit Over 40 program includes personalized coaching tailored to your specific gut health needs.
Through one-on-one coaching, you’ll receive advice on the right foods, supplements, and exercises to support gut health during menopause.
By addressing the root cause of weight gain and digestive discomfort, we help you achieve sustainable results.
Take Control of Your Health
Menopause doesn’t have to be a time of frustration. By understanding the connection between gut health and the changes your body is going through, you can take steps toward feeling better, both physically and mentally.
With the right support, like the personalized coaching offered at TRINITY Transformation, you can optimize your gut health and manage your weight and well-being with confidence.
- Download our free guide: Menopause Weight Loss Guide
- Sign up for free training: Free Menopause Training
- Join our Fit Over 40 Program: Learn More Here