Is your digestion struggling during menopause?

You are not alone. I have been dealing with digestive issues for a while now, and I recently learnt that they may be related to menopause. It's crazy how our hormones can affect our gut health, right? Sometimes I feel fine, other times I feel like a balloon ready to pop. And don't get me started on the reflux and constipation. 

The culprit is estrogen, or rather the lack of it. Estrogen helps to regulate our digestive system, keeping things moving smoothly and comfortably. But when estrogen levels drop during menopause, our digestion slows down, causing all kinds of unpleasant symptoms like reflux, bloating, gas, indigestion and heartburn. 

These symptoms can then affect other aspects of our well-being, such as our sleep quality, mood and stress levels. I know how frustrating and exhausting it can be to deal with these issues on a daily basis. I am currently using Modani Naturals Wild Yam Cream, which has helped me with the hot flashes, night sweats, mood swings and brain health, but I still struggle with digestive issues. Especially at night. 

So, what can we do to improve our digestion during menopause? 

Well, I have done some research and found out that changing our eating habits can make a big difference. 

Here are some simple, realistic tips that I am going to try (gradually) and I hope you will too:

1. Eat more fiber-rich foods, such as fruits, leafy salad greens, vegetables and legumes. Fiber helps to bulk up our stools and prevent constipation. Baby spinach, chickpeas and lentils being some of my favourite choices. 
2. Eat more fermented foods, such as yogurt, cheese, olives, sauerkraut, kimchi and kefir. Fermented foods contain probiotics, which are beneficial bacteria that support our gut health and immune system. These don't have to be expensive or fancy and are now also widely available at regular supermarkets and Asian groceries. 
3. Drink plenty of water to stay hydrated and flush out toxins. Water also helps to soften our stools and prevent dehydration. I’m terrible at drinking water, so I tend to drink nonacidic drinks like peach ice teas from the supermarket. Oh, and limiting my Pepsi’s. 
4. Eat slowly and chew well to aid digestion and prevent overeating. Eating too fast or too much can cause gas and indigestion. This is a thing! And it helps. 
5. Exercise regularly to stimulate blood flow and muscle activity in our digestive tract. Exercise also helps to relieve stress and improve mood, which can affect our digestion. Personally, I don’t exercise, it’s not something I enjoy, so a 15 minute walk a day with my dog has to be sufficient. I walk up a slight slope which makes me feel better :-)
6. Avoid or limit spicy foods, caffeine and alcohol, which can irritate our stomach lining and cause inflammation. These substances can also trigger or worsen hot flashes and insomnia.

I also plan to take a probiotic supplement regularly to boost my gut flora and hopefully improve my digestion. There are many options available on the market, so you can choose one that suits your needs and preferences.

In the meantime - 

If you are trying all the above and waiting for your symptoms to miraculously improve, try in the meantime for reflux and indigestion issues to sit up straight when relaxing on the couch, or working at the computer as much as possible, no slouching. Try not to sit for long periods of time, get up and move around, throw a few stretches in. To help you sleep, elevate yourself from chest upwards by adding an extra pillow or 2. Sleep on your left side. Don't lie flat on your back as this seems to make it worse. 

What also helps me is Eno. It's an over-the-counter antacid powder made from sodium bicarbonate and citric acid that is used to help prevent heartburn and acid reflux. It's easy to use, affordable and works. Just mix in water as per instructions and drink it slowly before or after meals. 

Conclusion -

I know some of these changes may seem hard to implement at first, especially if you are used to a certain way of eating and living. Trust me, I'm lazy, I love my morning coffees, my 3pm Pepsi fix, and I hate exercise (except for walking my dog). But I think it's worth giving it a try, even if it's just one step at a time. Maybe start by cutting out some wheat (which seems to aggravate my reflux), reduce highly processed & spicy foods, and adding some more veggies and fermented foods to your diet. 

This is not a quick fix. Our bodies are transitioning into their next phase of life, and we have no control over this—it’s happening. To navigate this transition as smoothly and comfortably as possible, we must adapt our eating, lifestyle, and sleep habits. Let’s collaborate with our bodies rather than resisting them. 

I hope this blog post has been helpful and informative for you. If you are suffering from digestive issues during menopause, please know that you are not alone and that there are ways to cope and improve your situation. Let's support each other on this journey and share our experiences and tips. Please leave a comment below if you have any questions or suggestions. 

Thank you for reading!