Suggestions for a better diet in dealing with the menopause

TANYA BOROWSKI is a highly experienced nutritional therapist and functional medicine practitioner, specialising in hormones and women’s health. This includes PMS, heavy or painful menstrual bleeding, endometriosis, PCOS, menopause/ perimenopause and thyroid conditions. She is passionate about improving knowledge and awareness of the benefi ts of a whole-body integrated approach to perimenopause and menopause.

Can better gut health improve your menopause symptoms?

In this article, Tanya introduces us to looking after our gut health in aid of reducing symptoms associated with perimenopause and menopause

Our overall health is hugely infl uenced by our such needs an abundance of microorganisms. A comparigut microbiome, a collection of bacteria and son might be another ecosystem - the Great Barrier Reef their genetic material housed in the large - which is lush and full of diff erent species working togethbowel. Th e function of this microbiome er to create a vibrant and energetic ecosystem. Similarly to relates to everything from energy produc- the Great Barrier Reef, the microbiome ecosystem can also tion to immune system education and be disrupted. Unfortunately, numerous modulation. Within the microbiome exists the estrobolome, consisting of approximately Your microbiome is an ecosystem, dietary and lifestyle factors can disrupt the gut microbiome, knocking microbes out of balance. Th is is termed dysbiosis. 60 types of bacteria and fungi, whose sole function is the regulation of our oestrogen levels. Th e estrobolome bacand as such needs an abundance of As it pertains to our estrobolome, dysbiosis can result in an overabundance of this community, and beta-gluteria are somewhat superheroes with superpowers; they transform used oestro- microorganisms curonidase activity elevating circulating oestrogen levels excessively, which gens, taken from the large bowel, back could contribute to heavier periods, into an active, usable form. Th is now active oestrogen can painful cramps, PCOS, endometriosis or uterine fi broids. re-enter the bloodstream and subsequently act on oestrogen On the fl ip side, a low microbial diversity, estrobolome and receptors. beta-glucuronidase activity mean your estrobolome isn’t

Your estrobolome can only function properly if your able to adequately convert our own oestrogen to its active overall microbiome is healthy, containing the right type form and also can’t convert and use those protective plantand diversity of microorganisms. It is an ecosystem, and as based oestrogens.

Numerous dietary and lifestyle factors can disrupt the gut microbiome, knocking microbes out of balance

TOP SIX WAYS TO KEEP YOUR MICROBIOME DIVERSE

1Eat as many types of vegetables and fruit as possible, and try to eat seasonally: Variety is key, as the chemicals and types of fi bre in food will vary, and each supports the growth of diff erent microbial species.

2Increase your fi bre intake: Aim for 50g+ a day, this is literally fuel for the microbiome

3Choose food and teas with plenty of colour: This will ensure the ingestion of high levels of polyphenols that also act as fuel for microbes. Examples are nuts, seeds, berries, olive oil, brassicas, coff ee and tea – especially green tea.

4Eat plenty of fermented foods containing live microbes: Unsweetened yoghurt; kefi r; raw milk cheeses; sauerkraut; kimchi, tempeh and natto.

5Avoid artifi cial sweeteners like aspartame, sucralose and saccharin: These reduce gut microbe diversity – and in animal studies, have led to greater development in obesity and diabetes.

6Embrace nature: Studies have shown that those with pets have more microbial diversity and those living in rural areas have more diverse microbiomes than city-dwellers. OESTROGEN FROM PLANTS FOR MENOPAUSE

Th ere are three major sex hormones that change during menopause: oestrogen, progesterone and testosterone. Progesterone and testosterone steadily decline from our early 40s. Oestrogen levels, however, are more erratic, peaking and troughing, causing symptoms of anxiety, irritability, anger, and hot fl ushes before they eventually decline.

Certain plant-based foods contain compounds called phytoestrogens, naturally-occuring plant compounds that are structurally very similar to our own hormones.

Th ese compounds are found in a wide variety of foods and herbs that fall into three main categories of phytoestrogens: • Isofl avones: Legumes (soya beans, kidney beans, lima beans, chickpeas, lentils) and soy products (such as milk, tofu, tempeh, miso) • Lignans: Fruit, vegetables, legumes, whole grains, nuts and seeds, especially linseeds • Coumestans: Sprouting seeds like alfalfa and soybean sprouts

Th ese ‘dietary oestrogens’, similar in structure to oestrogen, can impact the body by attaching to oestrogen receptors. Th e beauty of these compounds is they can either enhance the oestrogenic eff ect or slow it down. Th is is especially helpful for premenopausal and postmenopausal women compensating for the peaks and troughs of perimenopause. It is important to note that diff erent people will react diff erently to phytoestrogens. Work with your healthcare practitioner to determine the best approach for you.

Tanya Borowski is a holistic health practitioner. E: admin@tanyaborowski.com