Gut microbiome and menopause

Podcast Season 2 Episode 1 transcript.

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The microbiome is a bustling community of trillions of microbes—bacteria, viruses, fungi—living in and on our bodies, playing an essential role in our overall health.

A decline in oestrogen levels triggers a cascade of changes in the body.  This also affects the delicate balance of our microbiome, influencing everything from metabolism to mood and quality of sleep.

In this podcast, we are going to discuss the Gut Microbiome.

A healthy gut microbiome plays a vital role in the metabolism of dietary fibre, amino acids, and hormones. It is also connected to the brain through chemical and immune pathways.

When the human body hits puberty, the gut microbiome changes through the teenage years into adulthood according to biological gender. This indicates that sex hormones are at least partially responsible for these changes.

Each person develops a unique microbiome identity as they age, which stabilises around the age of 40. This uniqueness is due to the individual’s lifestyle, diet, immunity, and metabolism.

Adult women initially have a more diverse microbiome than men. This difference fades with age, possibly due to the effects of menopause. In fact, the gut microbiome in postmenopausal women resembles that of men more than premenopausal women.

Menopause disrupts the gut microbiome. In menopausal women, the prevalence of certain bacteria leads to local inflammation in many different tissues, which can lead to insulin resistance, lowering metabolism and increasing fat gain. Gut flora disruption also results in gastric issues like bloating, stomach cramps and constipation.

To build and maintain a healthy Gut Biome:

Prioritise a plant-based diet to eat plenty of fibre that feeds our microbiome. These foods are called prebiotics and include apples, asparagus, onions, leeks, garlic, and legumes.

Probiotic-rich food includes fermented food like yoghurt, sauerkraut, miso or kimchi. You can also find probiotic supplements. 

Avoid anti-inflammatory medication when possible. Research shows that medications like ibuprofen cause an imbalance in the gut microbiome and erode the mucosal gut barrier, which can lead to ulcers. These medications should be used sparingly, but if there is a medical need for regular use, your doctor should prescribe another medication that protects your stomach.

Also, avoid artificial sweeteners. A study in the British Medical Journal found that aspartame and saccharin disrupt the balance and diversity of the gut microbiome.

Last but not least, finding ways to reduce stress and practising mindfulness has also been shown to impact the gut positively.

See our selection of supplements on our Amazon Storefront: https://amzn.to/3JtRBkv

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Looking forward to Season Two

Podcast Episode 25 transcript.

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Today, I’m talking about Radio Menopause, Season Two.

Considering Radio Menopause was supposed to be a daily podcast, this, the last episode of Season One, is fashionably late!

We postponed this episode partly because of a planned break over Easter, as my brother, his wife, and their young son came to stay for the week. Memories came flooding back of what it’s like to entertain a 5-year-old 24/7; our energetic spaniel finally met his match!

So, this is our 25th Podcast, and as it feels like a milestone, this would be an excellent time to wrap up Season One and reflect on why we started Radio Menopause in the first place.

I have to say that I’m fast approaching, or possibly already IN, perimenopause - so there is that first-hand experience.

And that is one of the big questions - am I perimenopausal? Working out what my body tells me can be tricky, even as a health professional.

To understand what perimenopause and menopause can mean for your body and your mental health can be a relief - to know what is causing changes. Once we know, we can start regaining control and looking at options.

As a pharmacist and owner of Chemist & Co Skin Clinic, menopause always comes up as a subject people are confused about or have no idea how it can affect them and how to manage it.

As a health professional, I find it frustrating that it can be challenging to find accurate and concise information on menopause. Yes, there is much talk about menopause, often highlighted by celebrities. Some women sail through it - even embrace it (good for you, by the way) - while others have a pretty horrid time.

Before I was a pharmacist, I was a science teacher. One of my sons kindly gave me feedback on one of the podcasts and said, “Sounds like a lecture.” But this is the point. There is quite a lot of information to get across. Yes, I suppose I draw from having once been a science teacher, but I hope you find Radio Menopause gets to the point, is science-led, and has episodes deliberately bite-sized to fit into your day.

And this is how it will continue into Season Two, except that new episodes will be weekly rather than daily. Going to weekly episodes will make room for bonus episodes weaving in between. Bonus episodes will take the form of guests on the show chatting about their experiences. We’ll also talk with health professionals from different medical fields about the latest science and research.

Please comment about what you would like us to discuss, or you can contact us via social media using the handle @radiomenopause or #radiomenopause. You can also contact us with feedback and suggestions via the podcast section at chemistandco.com

Season Two will be starting around mid-April 2024 - stay tuned!

Menopause and Fibre

Podcast Episode 24 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I'm talking about Menopause and Fibre.

Fibre is a carbohydrate that the body can't digest because we cannot make the enzymes to break it down. Fibre is found in fruit, vegetables and whole grains. It is mainly made up of indigestible parts of plant material, which move through the gut relatively unchanged. 

From the moment food is swallowed, it is moved along the gut by various muscles through a process called peristalsis. Fibre's primary role is to keep the digestive system healthy.

There are three types of dietary fibre - soluble, insoluble and resistant starch.

Soluble Fibre, like pectin, soaks up water to become a thick gel to slow down digestion. This, in turn, slows down the absorption of sugar into the body, which helps manage diabetes and lowers bad LDL cholesterol. It promotes feelings of fullness and normalises bowel movements.

Sources of soluble fibre include beans, lentils, peas, flaxseed, fruit, vegetables and soy products.

Insoluble fibre, like cellulose, does not absorb water and speeds up the time food travels along the digestive tract by adding bulk to prevent constipation and related problems like haemorrhoids.

Sources of insoluble fibre include bran, fruit skins, nuts, seeds and whole grains.

Resistant starch shares characteristics with both insoluble and soluble fibre. It is resistant to digestion and reaches the large intestine undigested, but once there, it behaves like soluble fibre and is digested by good gut bacteria that live there. Resistant starch, also called a probiotic, is known to reduce the risk of type 2 diabetes, blood cholesterol levels, and bowel cancer.

Sources of resistant starch are whole legumes, cold-cooked potatoes, unripe bananas, pasta and corn.

As oestrogen levels swing around in menopause and decline in post-menopause, women have a higher risk of cardiovascular disease and type 2 diabetes. They may develop gut issues like IBS, constipation, bloating or flatulence. Research shows that a variety of the three different types of fibres in diet have the best health benefits.

If you plan to increase fibre in your diet, do it gradually and drink a lot of water. If not, you might experience side effects like constipation and stomach pain.

Here are some easy ideas to help you increase your fibre intake:

• Swap to wholemeal or whole grain pasta, rice and bread

• Have oats for breakfast

• Make sure you have at least one vegetable with your dinner

• Swap your crackers for carrot or cucumber to dip in hummus 

• Have a small portion of nuts and seeds every day

• Add chia seeds to your cereal or smoothies

It is also important to reduce processed foods high in fats, sugar, and salt and focus on nutrient-rich foods.

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