Hey ,
In my previous post, I mentioned that menopause brings significant changes and challenges, not only to our hormones but also to the community of microbes living in our gut. As estrogen levels decline, our microbiome loses much of its diversity.
This "remodelling" of our gut ecosystem is linked to many symptoms we all love to hate - sleep disruptions, joint pain, fatigue, mood swings - you know what I'm talking about.
Until very recently I didn't
know that these changes in gut microbiome are also responsible for weight gain, increased cholesterol levels, systemic inflammation and pain, cardiovascular disease, high blood pressure, and even bone loss. I know this sounds far-fetched, yet research definitely supports this connection.
And then there is some good news, too.
Scientists (bless their hearts!) have uncovered a two-way relationship between estrogen and gut microbes. Menopause affects the microbiome, but the microbiome can also influence our hormone balance and even reduce symptom severity.
This means we can not only have a smoother transition through menopause but also prevent the seemingly inevitable companions of aging - high cholesterol, high blood pressure, and bone loss—by supporting our gut health.
Before we dive in, a full disclosure: my goal for this blog is to share the information that I personally find helpful, fascinating, and also backed by the up-to-date science. It's not a silver bullet or a one-and-done prescription - but rather another avenue to consider. 🙃
Probiotics, Prebiotics & The Gut-Yoga Connection:
You are probably already familiar with probiotics. I've dabbled with them for quite a long time before discovering that not all strains of probiotics are created equal. Here are the friendliest of the "friendly" bacteria - the critters that deserve a spot on your wellness team:
Lactobacillus rhamnosus: This well-researched species supports urinary health, reduces inflammation, and helps strengthen the gut barrier. It also improves calcium absorption— vital for bone strength.
Lactobacillus reuteri helps maintain a healthy lining in both the gut, balancing pH and discouraging harmful microbes. When taken with L. rhamnosus, it further supports urinary health.
Lactobacillus crispatus plays a key role in reducing UTI risk and restoring harmony in estrogen-deficient tissues.
Lactobacillus
plantarum contributes to healthy metabolism and cardiovascular balance by regulating lipid metabolism. This one is especially important for those of us with higher cholesterol levels.
Lactobacillus acidophilus promotes
digestive health and microbial diversity.
Lactobacillus helveticus boosts calcium absorption and bone metabolism, helping to protect against osteopenia and osteoporosis.
Bifidobacterium longum and Bifidobacterium animalis strengthen the intestinal barrier and calm inflammation.
Prebiotics:
Prebiotics are the food for our friendly bacteria. These unsung heroes of our digestive system are non-digestible food fibres that feed the beneficial bacteria. Probiotics simply cannot survive without them.
Prebiotics enhance microbial diversity, improve calcium absorption, and support hormone balance. They also help calm digestive inflammation and promote metabolic balance.
Gut & Yoga:
Yoga practice is a big deal, too. It stimulates the muscles of the abdomen and core, supporting digestive comfort and healthy elimination. Gentle twists, core engagement and deep breathing - all of the beautiful things that Satori yogis would recognize from our classes - massage the abdominal organs and support smoother digestion. More on that magical topic in the next post!
