Why does digestion get worse in perimenopause and menopause?

Menopause and your digestion

Today on A.Vogel Talks Menopause, we are going to be taking a look at why your digestion can get worse in perimenopause and menopause.

So many women contact me regarding their digestion. They find that everything starts to slow down as their hormones start to shift. They may get bloating and wind, cramping, diarrhoea, or constipation, and they are not sure if this is something to do with menopause or if there's something else going on.

So, today I thought I would ask someone who knows a lot about guts to explain more about it - my friend and colleague Ali Cullen. She is A.Vogel's Nutritional Practitioner and Education Manager (so the person I learn a lot from!) and is very passionate about educating and helping people to improve their digestion through simple changes.

She's going to give you a little bit more information about why your digestive system can struggle at this time and what you can do to support it better.

2 reasons why your digestion can worsen during perimenopause and menopause

When it comes to what is causing your digestion to worsen, Ali explains that "There are two key reasons that women may find that their digestive system becomes more of a problem for them during the perimenopause and menopause."

Reason 1: Your hormones

"Firstly, we have hormone receptor sites all the way down through our digestive system. So, as our hormone levels are fluctuating during our transitional time, all sorts of different things can happen.

There might be more sluggishness, and this happens to a lot of women. Then, because everything's going through more slowly, they get more bloating, more wind, and more constipation. But then, for some women, they'll get a different set of symptoms where they get a lot of irritation and get bouts of diarrhoea. Neither of these sets of symptoms are any fun. And it just all adds to the hassle."

Reason 2: Stress

While hormonal changes are often the main cause of digestive issues during perimenopause and menopause, Ali highlights another key reason for these issues and one which we find impactful for so many women, and that is stress!

Ali explains, "So, stress shuts down your digestive system and it just makes everything much worse because your digestive system's not up to its usual task.

Your typical, midlife, very busy woman is already on the back foot. She's not giving herself time to sit down when she's having her meals and should really be taking that time to allow her body to digest properly. She's rushing around doing 20 other things at once.

So, these are the two key reasons that I find that menopausal women are struggling with their digestion, or why their digestive symptoms might become worse during this time."

This is something I recommend a lot in my blogs. It is so important to remember to slow down, relax and take your time to eat. This is not being selfish. It's not about ignoring everything else. This is just about super sensible self-care.

What can help support your digestive health during perimenopause and menopause?

Ali recommends a few simple ways you can help yourself:

"If you can, just allow yourself that time to sit down, don't eat on the run, just take a breath, just relax for a minute, and then take your time over your food, eat slowly, chew really well. When you do this, you'll find that this very simple strategy will mean that you digest your food better.

And the great thing about that is not only you don't have as many troublesome symptoms, but you'll find that your appetite is under better control as well, and you don't get as many cravings later on in the day, so definitely worth doing.

You can also use herbal bitters, so I recommend Yarrow Complex quite frequently in my clinic. And that can just help give you a kickstart while you get your better habits into practice."

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• Herbal Food Supplement containing extract of fresh, organically grown Yarrow, Dandelion and Lemon Balm
• Suitable for Vegetarians and Vegans as well as being Gluten free.
• Adults take: 20 to 30 drops in a little water three times daily before meals.

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Find Yarrow Complex in a store near you

Drinking plenty of water is another thing that is important for good digestion and for those who have been with me for a while, you will know that this is one of the first helping aids that I recommend for most menopause symptoms. However, Ali recommends that you should try to avoid drinking while you eat. She explains:

"If you keep your drinks, including your water, away from your food, then you don't dilute your digestive enzymes. So, your digestive system will be able to tackle your food more effectively. If you just keep your drinks away from your food for about 20-30 minutes, either side, then you'll find, again, this very simple thing can help. It doesn't cost anything. It's not that difficult to do. And, you'll find that your digestive system responds very well."

So, I hope you found this blog and the advice that Ali has given helpful. We love talking about digestion so if any of you have any questions, either for myself or Ali, please post them below.

And until next week, take care.

You may also find these blogs helpful:

5 signs your digestion is struggling during menopause

3 surprising digestive troubles during menopause

Can menopause cause change in bowel habits?