As someone deeply invested in health and fitness, I was surprised by how much my body changed during perimenopause. Despite maintaining a healthy diet and regular exercise routine, I experienced severe bloating that made my clothes feel uncomfortable and affected my confidence. This led me on a quest to better understand what was happening in my body and how I could support my gut health during this time. Today I am sharing my plan with you.
My Plan to Support Gut Health During Perimenopause
After extensive research and personal experimentation, I developed a plan to address my bloating and support my gut health. Here's what has worked for me:
Moving My Body: Walking has become a cornerstone of my routine. It not only helps with overall fitness but also aids digestion. Regular movement is essential for maintaining a healthy gut and preventing constipation and bloating. I aim for at least 10K steps per day.
Incorporating Probiotic-Rich Foods: Adding probiotic-rich foods to my diet has made a significant difference. I enjoy kimchi, Greek yogurt, skyr, and kombucha regularly. These foods introduce beneficial bacteria to my gut, promoting a balanced microbiome.
Apple Cider Vinegar (ACV): ACV has numerous benefits, including improving digestion and supporting gut health. I drink a special ACV concoction before breakfast each day: 1 cup of water, 1 teaspoon of honey, 2 tablespoons of apple juice, 1-2 tablespoons of ACV, and a dash of cinnamon. This drink kickstarts my digestion and helps manage bloating.
Ensuring Adequate Fiber Intake: Fiber is crucial for gut health, and I aim to consume 25-35 grams of fiber daily from vegetables, fruits, and whole grains. There are two main types of fiber: soluble and insoluble, each playing a unique role in supporting our digestive health. Soluble Fiber: Soluble fiber dissolves in water to form a gel-like substance, which helps to slow digestion and improve nutrient absorption. It also helps regulate blood sugar levels and lower cholesterol. Examples of soluble fiber include oats, apples, oranges, chia seeds, carrots, and legumes like beans and lentils. Insoluble Fiber: Insoluble fiber does not dissolve in water. It adds bulk to the stool and helps food pass more quickly through the stomach and intestines, which aids in regular bowel movements and prevents constipation. Examples of insoluble fiber include nuts, seeds, and the skins of many fruits and vegetables. Why Each Type is Important: Both types of fiber are essential for maintaining a healthy digestive system. Soluble fiber helps to feed the beneficial bacteria in the gut, promoting a balanced microbiome, while insoluble fiber ensures that the digestive tract functions smoothly and efficiently. By incorporating a variety of fiber-rich foods into my diet, I support both the health of my gut microbiota and the overall efficiency of my digestive system.
5. Seed Cycling for Hormonal Balance and Gut Health: Seed cycling is a natural method to support hormonal balance by consuming specific seeds during different phases of the menstrual cycle. This practice not only helps in regulating hormones but also positively influences the gut microbiome. Impact on the Microbiome: The seeds used in seed cycling are also beneficial for gut health. They provide both soluble and insoluble fiber, which support digestive health and feed beneficial gut bacteria.
By incorporating seed cycling into my routine, I not only support my hormonal balance but also enhance the health of my gut microbiome. This holistic approach has helped me manage the bloating and digestive discomfort associated with perimenopause, contributing to my overall well-being.
Follicular Phase (Days 1-14):
Flaxseeds: Rich in lignans, flaxseeds help modulate estrogen levels and provide omega-3 fatty acids, which have anti-inflammatory properties.
Pumpkin Seeds: High in zinc, these seeds support progesterone production and are rich in magnesium, aiding in relaxation and reducing stress.
Luteal Phase (Days 15-28):
Sesame Seeds: Contain lignans that help balance estrogen and progesterone levels and provide calcium, important for bone health.
Sunflower Seeds: Rich in selenium, which supports liver function and detoxification, and vitamin E, which aids in progesterone production.
*I purchase my seeds from Beeya- they pre mix these combinations and it makes it much easier to incorporate into my routine.
6. Sauna Benefits: Regular sauna sessions help with detoxification and reduce inflammation. The heat promotes sweating, which can help eliminate toxins and support overall health. Saunas induce a state of relaxation and help lower stress levels. High stress can negatively impact gut health by disrupting the balance of the gut microbiome and impairing gut function. Lowering stress through regular sauna use supports a healthier gut environment and promotes hormonal balance, which is particularly beneficial during perimenopause when hormonal fluctuations are common.
7. Staying Hydrated: Drinking enough water is vital for digestion and overall health. I aim for 80-100 ounces of water daily to keep my system hydrated and functioning optimally.
A hydrated gut environment supports the growth and diversity of beneficial bacteria. Water helps flush out toxins and waste products, creating a more favorable environment for good bacteria to thrive. This balance is essential for maintaining a healthy microbiome, which plays a crucial role in digestion, immunity, and overall health.
Navigating perimenopause can be challenging, but understanding the changes in the gut microbiome and how to support it can make a significant difference. By incorporating these strategies, I've managed to alleviate my bloating and improve my overall well-being. For those interested in learning more about gut health, I highly recommend "The Good Gut" by Drs. Justin and Erica Sonnenburg. Additionally, you can check out my other blog posts on related topics for more tips and insights.
Related Posts:
By sharing my journey and the steps I've taken, I hope to inspire and help others who may be experiencing similar challenges. Our gut health is integral to our overall well-being, and with the right knowledge and tools, we can navigate these changes with greater ease and confidence.
Comments