Menopause is a natural shift in a woman’s life, but sometimes the significant hormonal changes have a huge impact on health and well-being. While hot flashes and sleep disturbances are widely recognised symptoms of menopause, the impact on gut health and its intricate connection to mental health and cognition often go overlooked.
Menopause is marked by a decline in oestrogen and progesterone levels. These hormones play a crucial role in maintaining a balanced gut microbiome, regulating digestion, and supporting brain function. As these hormones decrease, several changes occur in the body that can affect overall well-being.
The Gut microbiome during menopause
The gut microbiome is essential for digestion, immune function, and mood regulation. Oestrogen helps maintain the diversity and balance of this microbiome, fostering the growth of beneficial bacteria. During menopause, the decline in oestrogen can disrupt microbiome balance, leading to gut dysbiosis.
Common gut-related symptoms during menopause include:
- Bloating
- Constipation or irregular bowel movements
- Increased sensitivity to foods
A disrupted gut microbiome can also exacerbate systemic inflammation, which may contribute to feelings of anxiety, depression, and cognitive challenges such as brain fog. Inflammation can interfere with neurotransmitter function and brain signalling, further highlighting the importance of maintaining a healthy gut during menopause.
The gut and brain are intimately connected through the gut-brain axis, a bidirectional communication system involving the nervous system, immune system, and gut microbiome. When you’re nervous before a big event, you might experience ‘butterflies’ in your stomach this is a direct example of the gut-brain connection at work. The impact is bidirectional, so an imbalance in gut bacteria can send inflammatory signals to the brain, potentially contributing to mood issues or anxiety. Hormonal changes during menopause can disrupt this axis, contributing to mood issues, and anxiety.
Around 90% of the body’s serotonin—a neurotransmitter crucial for mood regulation—is produced in the gut. A disrupted gut microbiome can impair serotonin production, leading to mood imbalances. This can also affect bowel motility leading to sluggish bowel movements or constipation. Low oestrogen levels can also heighten stress responses and gut dysbiosis may amplify feelings of anxiety or irritability.
Brain fog and cognition during menopause
Brain fog, memory lapses, and difficulty concentrating are common complaints during menopause. These cognitive symptoms are often linked to hormonal changes, but gut health may also play a role.
A leaky gut, caused by a more permeable intestinal lining, can allow toxins to enter the bloodstream, triggering inflammation that may affect brain function. Also, hormonal shifts, stress and ageing can impair the absorption of key nutrients like B vitamins, magnesium, and omega-3 fatty acids, which are essential for cognitive health.
The gut microbiome can contribute to brain fog too. Emerging research suggests that specific gut bacteria influence memory, learning, and mood. For example, a study published in Nature Reviews Neuroscience highlights how the microbiome’s composition can affect the production of brain-derived neurotrophic factor (BDNF), a protein critical for memory and learning. This underscores the importance of maintaining a healthy microbiome during menopause.
Menopause may be inevitable but mood and cognitive changes are not. You can manage these symptoms using personalised nutrition. The first step would be to identify and address nutrient deficiencies and these can exacerbate symptoms of menopause; including mood swings, fatigue, and cognitive challenges. Identifying deficiencies or sub-optimal levels of B vitamins, magnesium, vitamin D, and omega-3 fatty acids can help identify nutrient gaps. Addressing these deficiencies through diet or supplementation ensures that the body and brain have the necessary resources to function optimally.
Nutritional support
To nourish the gut microbiome include probiotic-rich foods like yogurt, kefir, and fermented vegetables. If you struggle with constipation, add a little at a time, gradually building up amounts. Prebiotic foods such as garlic, onions feed these beneficial bacteria and are good to include. Also, aim for a wide variety of vegetables and fruit to support a diverse microbiome.
Managing inflammation by supporting an optimal omega 3/omega 6 balance is crucial for supporting mood. You can test your levels using this in-home pinprick test. Vitamin D is also important for managing mood and inflammation. Include foods rich in omega-3 fatty acids (e.g., fatty fish, walnuts) as well as antioxidants (e.g., berries, leafy greens), and polyphenols (e.g., green tea, dark chocolate) to combat inflammation.
Optimal nutrition will only benefit us if we are absorbing nutrients well. Addressing digestive issues such as irritable bowel syndrome (IBS) can help improve nutrient absorption and overall gut health. Identifying any food intolerances is also important as these will disrupt digestion and absorption as well as causing inflammation. Improving digestion ensures essential nutrients like B vitamins, magnesium, and omega-3s are effectively absorbed, which are crucial for mood and cognitive function.
A healthy gut doesn’t just support digestion; it’s a cornerstone of mental clarity, emotional resilience, and overall well-being. Consulting a nutritionist specialising in personalised nutrition can provide personalised guidance tailored to your needs during this transition.
Menopause is a natural life stage, but its effects on gut health, mood, and cognition can be challenging. By focusing on gut health, nutrient levels, digestion and absorption of nutrients women can mitigate many of these symptoms and improve their quality of life. Don’t struggle through just because you are told your symptoms are due to menopause, there are solutions!
