The journey of aging presents a multitude of challenges, and for women, traversing the terrain of menopause and its accompanying array of symptoms can be particularly daunting. The list goes on, from the foggy mind and sudden heat waves to persistent fatigue, shifting moods, and changes in bowel patterns. Negotiating these symptoms can feel overwhelming. Moreover, women struggling with digestive problems may experience aggravated symptoms of irritable bowel syndrome and gut issues due to the hormonal changes associated with menopause, further complicating the situation.
Understanding Menopause and Its Ramifications
Menopause signifies the conclusion of a woman’s reproductive years, typically between the ages of 45 and 55, and is characterised by the cessation of menstruation. The hormonal alterations during this phase involve declining levels of estrogen and progesterone, which can influence various bodily functions spanning the brain to the digestive system.
A growing body of research has delved into the connection between menopause and gastrointestinal (GI) symptoms, with a spotlight on IBS. Studies have revealed that women undergoing menopause are more prone to heightened IBS symptoms, including bloating, distension, abdominal pain, and shifts in bowel patterns (constipation and diarrhea). If you’re facing these challenges during menopause, know that you’re not alone.
Get an IBS Diagnosis
An IBS diagnosis is made using the Rome IV criteria. Your healthcare provider will analyse your symptom severity and frequency to determine whether you qualify for an IBS diagnosis and rule out other conditions with similar symptoms. According to the criteria, you need to have recurrent abdominal pain, on average, at least one day per week in the last three months, associated with two or more of the following:
- Related to defecation
- Associated with a change in the frequency of stool
- Associated with a change in the form of stool
Hormonal Oscillations and Their Impact on IBS
Hormones play a pivotal role in regulating GI function. During menopause, estrogen and progesterone – key hormones – decline. Both hormones can either accelerate or decelerate gut transit, affecting the pace at which food moves through the digestive system. While some women might experience more consistent bowel movements due to hormonal decreases, others could encounter intensified gut symptoms like bloating and shifts in bowel patterns (constipation or diarrhea). Consequently, as estrogen and progesterone levels dip, the gut symptoms experienced may evolve or intensify.
Psychological and Lifestyle Aspects
Psychological hurdles like mood swings, anxiety, and depression frequently accompany menopause. Our intestines are intertwined with a vast network of nerves that form a communication pathway between the gut and the brain. Mental well-being can impact this brain-gut connection, and stress and emotional states are recognised triggers for IBS flare-ups. A recent 2021 study underscored the necessity of addressing psychological factors alongside hormonal changes in managing IBS symptoms in menopausal women. Hence, it’s time to prioritise your mental well-being if you’re feeling down, not quite yourself, or grappling with heightened anxiety.
Moreover, alterations in dietary habits and physical activity during menopause can contribute to IBS symptoms. Research suggests that women often adopt diets rich in high-fat, sugar and low-fiber foods during this phase, exacerbating IBS symptoms. While it might not be immediately apparent, your diet significantly impacts gut health. High-fat diets can influence gut motility, while inadequate fibre intake can lead to diarrhea or constipation, depending on your gut’s response.
Managing Menopause-Related IBS
The positive news is that strategies exist to alleviate gut symptoms linked to menopause. Effectively managing menopause-related IBS entails a holistic approach addressing hormonal and psychological influences on symptoms. While it’s vital to collaborate with your healthcare team to determine what suits you best, here are several starting points and strategies:
Lifestyle Support: Regular exercise and stress-reduction techniques like mindfulness, meditation, gut-focused hypnotherapy, or yoga can also yield benefits.
Psychological Support: Seeking counselling or therapy to address emotional challenges during menopause can positively impact the management of IBS symptoms. There’s no shame in seeking professional help; the advantages are well-documented. Reaching out to friends and family, particularly women undergoing or experiencing menopause, can support this shared journey.
Dietary Support: Here are some nutritional recommendations that may be beneficial to promote digestive comfort.
- Fiber-rich Foods: Gradually increase your intake of soluble fibre-rich foods (if not an IBS food trigger) like oats, barley, legumes, and fruits like bananas, apples, and berries. Soluble fibre can help regulate bowel movements and reduce diarrhea or constipation associated with IBS.
- Limit High-FODMAP Foods: Some foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can trigger IBS symptoms. Common high-FODMAP foods include onions, garlic, wheat, and some fruits. Reducing or eliminating these foods from your diet may help. Say hello to some easy LowFODMAP recipes here.
- Probiotics: Consider incorporating probiotic-rich foods like sheep’s or goat’s milk yogurt or strain-specific practitioner-only probiotic supplements. Probiotics can help balance gut bacteria and alleviate IBS symptoms.
- Hydration: Ensure you’re adequately hydrated by drinking plenty of water throughout the day. Proper hydration can help prevent constipation, a common issue for some women during menopause.
- Limit Caffeine and Alcohol: Caffeine and alcohol can irritate the gut and worsen IBS symptoms. Reducing or avoiding these substances may provide relief.
- Herbal Teas: Herbal teas like peppermint and ginger tea can have soothing effects on the digestive system and may help alleviate symptoms.
- Omega-3 Fatty Acids: Incorporate sources of omega-3 fatty acids into your diet, such as fatty fish (salmon, mackerel), flaxseeds, or walnuts. Omega-3s have anti-inflammatory properties and may help reduce gut inflammation.
- Mindful Eating: Practice mindful eating by chewing your food slowly and savouring each bite. This can reduce the likelihood of swallowing air and may help prevent gas and bloating.
- Food Diary: Keep a diary to track what you eat and how it affects your IBS symptoms. This can help you identify trigger foods and make more informed dietary choices.
It’s crucial to take things slow when modifying your diet. It’s essential to seek advice from a healthcare professional before making any significant changes, particularly during menopause, when digestion can be affected by hormonal changes.
Menopause stands as a significant life phase that affects women in multifaceted ways. Recognising its influence on IBS symptoms empowers you to implement diverse strategies that enhance your quality of life during this transitional period.
So, don’t let your menopause or irritable bowel dictate your life’s narrative. If you have been struggling during menopause with gut health and are seeking naturopath health professional advice that’s right for you, get in touch today to find out more about how Natalie can support and assist you in improving your gut health and pinpoint your IBS food triggers.
Safety Precaution: It’s crucial to note that any alteration in gut symptoms or the emergence of new symptoms in individuals above 50 years of age should be considered a ‘red flag’. Consulting a doctor before attributing these symptoms to IBS is essential.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare practitioner before changing your health regimen.
References
Yang PL, Heitkemper MM, Kamp KJ. Irritable bowel syndrome in midlife women: a narrative review. Womens Midlife Health. 2021 May 31;7(1):4. doi: 10.1186/s40695-021-00064-5. PMID: 34059117; PMCID: PMC8166071.
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