Menopause and Digestion

Why Does Menopause Cause Digestive Problems?

During menopause, levels of hormones like estrogen and progesterone fluctuate, impairing the function of the smooth muscle in the gut, disrupting the balance of gut bacteria, and slowing the breakdown of food.

Shifting hormone levels may also lead to a weakening of the pelvic floor during menopause, increasing the risk of constipation and other bowel issues.

Hormonal ups and downs can boost levels of the hormone cortisol, irritating the gut. These changes may increase gut sensitivity and lead to unpleasant symptoms like bloating, gas, constipation, or diarrhea during menopause.

An increase in cortisol can also increase stress levels, and fluctuations in estrogen and progesterone may cause mood swings that may negatively impact gut health.

The root cause of menopause digestive issues is the fluctuations in levels of estrogen and progesterone, which can lead to physiological changes in gut function. In the next section, we explore the impact of hormones on digestion during menopause in more detail.

The Impact of Menopause Hormones on Digestion

An imbalance in levels of hormones during menopause is the primary culprit behind digestive upset and related gastrointestinal issues. Low estrogen and progesterone prevent the smooth muscles of the gut from functioning optimally, and a decline impacts gut motility, slowing the transport of food in the digestive tract. This causes more liquid to be reabsorbed into your bloodstream, increasing the chance of perimenopause stomach issues like bloating and gas.

Symptoms like constipation and diarrhea may also occur, often due to the increase in cortisol levels which can irritate the digestive tract.

Low levels of estrogen may also impair the equilibrium of bacteria in the digestive tract, leading to an imbalance in the microbiome. This hormone is essential for optimal gut balance and function, via the estrogen-gut microbiome axis, and lower levels during menopause may lead to gastrointestinal symptoms.

A decline in estrogen and progesterone during menopause can also negatively impact the production of stomach acid and decrease bile synthesis in the liver, potentially leading to symptoms like acid reflux, heartburn, or indigestion.

What Are the Digestive Symptoms of Menopause?

Several potential menopause digestive issues may occur as a result of fluctuations in hormone levels, often disrupting well-being and causing distress. These are some of the most common concerns:

• Bloating and Gas: A decline in estrogen and progesterone impacts gut motility, slowing digestion and causing your body to retain liquid. This may manifest in unpleasant symptoms like gas and stomach bloating, particularly after a meal.
• Constipation or Diarrhea: Hormonal fluctuations can impair gut balance and increase cortisol levels, which may lead to either diarrhea or constipation. To help ease these issues, add more fiber to your diet and drink water throughout the day to flush out your system.
• IBS (Irritable Bowel Syndrome): IBS is a medical condition that disrupts the gastrointestinal tract, leading to symptoms like gas, stomach cramps, bloating, and diarrhea or constipation. Evidence indicates that menopause can worsen IBS symptoms. A study in Neurogastroenterology & Motility by Adrienne Lenhart, et al demonstrated that postmenopausal women with IBS have more severe symptoms than premenopausal women with the condition.

Should You See a Doctor For Menopause Digestive Issues?

Menopause Digestive Issues

Some digestive upset during menopause is common, and symptoms like gas, bloating, and diarrhea can often be managed with lifestyle modifications, supplements, hormone therapy, or a combination of these methods.

However, it’s important to distinguish between common menopause digestive issues and more serious gastrointestinal problems that require medical intervention. Digestive symptoms during menopause may mask a more serious condition in some cases, so if you experience any of the following issues, seek medical care immediately:

• Unexplained weight loss or loss of appetite
• Blood in your stool, indicating possible gastrointestinal bleeding
• Abdominal or esophageal pain
• Severe, persistent bloating
• Difficulty controlling bowel movements
• Stools that are pale in color
• Persistent lethargy with gut symptoms
• Bowel leakage

What Helps With Digestive Problems During Menopause?

What helps with digestive problems during menopause? Fortunately, in many cases making modifications to your lifestyle habits can help balance the gut microbiome and decrease unpleasant symptoms. These are some of the best lifestyle changes you can make to boost gut health during menopause:

Change Your Diet

Following a healthy, nutrient-rich, balanced diet can help support gut health, and a research review in Nutrients by Aliz Erdély, et al discusses the general importance of nutrition during menopause and perimenopause.

Ensure that you consume plenty of fiber-rich foods like grains, legumes, fruits, vegetables, nuts, and seeds which help move food through your digestive tract and add bulk to the stool.

Fiber also acts as a prebiotic, feeding the healthy probiotic bacteria in the gut to balance the microbiome. In addition, incorporating fermented foods like kefir, miso, yogurt, sauerkraut, or tempeh rich increases the probiotics in the gut.

While adding fiber and probiotic-rich foods helps balance the microbiome, promote regular bowel movements, and ease issues like gas, bloating, diarrhea, and constipation, some foods can exacerbate symptoms. Try to avoid or limit your intake of caffeine, alcohol, spicy foods, and processed sugars, especially if you are experiencing unpleasant gut issues.

Drink More Water

Keeping hydrated by drinking water before, during, and after a meal and throughout the day helps your digestive tract break down food more easily, boosts nutrient absorption, and softens the stool for easier bowel movements. In addition to contributing to overall health, drinking water consistently can help ease symptoms like gas, constipation, and bloating and enhance overall digestive health.

Exercise Regularly

Regular physical activity like walking, cycling, yoga, or swimming may tone the digestive muscles, boost circulation, and balance the gut microbiome, helping to ease unpleasant symptoms like bloating and constipation. In addition, exercise may lower cortisol levels and manage stress, supporting digestion and overall health.

Manage Your Stress Levels

Mood swings and an increase in stress are common during menopause, due to fluctuations in estrogen, progesterone, and cortisol levels. Stress can disrupt digestion, increasing the risk of symptoms. Consider adding anxiety-reducing techniques like deep breathing, meditation, and mindfulness to your routine to help lower stress and alleviate perimenopause stomach issues.

Does Hormone Therapy Help Menopause Digestive Issues?

Menopause Digestive Issues

Some women choose Hormone Replacement Therapy (HRT) as a treatment option during menopause, which helps balance hormone levels and potentially reduce symptoms like hot flashes, mood swings, and night sweats. How does HRT impact menopause and stomach issues?

HRT balances estrogen and progesterone levels, so it may help improve nutrient absorption, enhance gut motility, and strengthen barrier function in many cases, helping to reduce the risk of leaky gut and alleviate issues like boating and gas.

It’s important to note, however, that the effects of HRT on gut health vary, and in some women, it can worsen symptoms and lead to gastroparesis, a condition associated with stomach pain, nausea, vomiting, and decreased appetite. In addition, it can increase the severity of existing conditions like IBS.

If you have a gut health condition that existed before menopause and are considering HRT, discuss the possible benefits and drawbacks with a healthcare practitioner to decide if it’s the best treatment approach for you.

Digestive Problems Cause

While there is no direct evidence that digestive issues during menopause can cause issues like hot flashes or night sweats, there may be an indirect relationship according to anecdotal reports from women. What is the connection?

Digestive upset during menopause could increase inflammation in the body, which may contribute to triggering hot flashes. In addition, problems with digestion may exacerbate already increased stress during menopause, triggering hot flashes or increasing their intensity.

What Helps With Menopause Digestive Issues?

Lifestyle modifications can help ease digestive issues during menopause, and medical intervention is an option if required. If you don’t require or want to take prescription medication, other solutions are available. What helps with digestive problems during menopause?

Natural Supplements

There are many natural supplements available that aim to balance hormone levels and ease menopause symptoms, which may include gut health issues. Consider taking formulas with ingredients that specifically address gut health, like probiotics and prebiotic fiber to balance the microbiome, digestive enzymes to help break down food more easily, and magnesium to help regulate enzyme production.

Other Non-Prescription Solutions

In addition to natural supplements, there are over-the-counter remedies that can support digestive health and are gentler on the body than some prescription medications. Some of the best options include fiber supplements to help balance the gut microbiome, or antacids to lessen stomach acidity and relieve heartburn and indigestion.