Gut health and perimenopause
The first thing I always address in my naturopathic clinic is gut health. This is so key for everyone, including women in perimenopause. Our digestive health is the cornerstone of overall health and can have a huge impact on hormones.
I see so many women in my clinic struggling with bloating, constipation, or food sensitivities in perimenopause—and they often don’t realise how much this affects their hormones and their mood.
Poor gut health can slow down oestrogen clearance. If your gut bacteria aren’t balanced or digestion is sluggish, excess oestrogen can get reabsorbed—leading to heavier periods, mood swings, and breast tenderness.
I also see a lot of food sensitivities pop up in perimenopause. That’s because lower oestrogen affects the gut lining, making it more reactive. If you suddenly feel bloated after foods you used to tolerate, this could be why!
Additionally, your gut and brain are directly connected through the Vagus nerve. If your gut is inflamed or out of balance, it can impact your mood, energy, and sleep.
One major factor? The gut produces around 90% of your serotonin—your feel-good neurotransmitter. If your digestion isn’t working well, your mood can take a hit too.
And let’s not forget stress! When we’re stressed, digestion slows down, making gut symptoms worse. It’s a cycle I see all the time.
That’s why I always start with gut support in clinic.
Do these for better gut health in perimenopause
Here are some tips to get you started:
- Eat fibre-rich foods to keep digestion moving
- Make sure you are drinking enough water, at least 1.5 to litres of plain still water a day
- Limit processed foods as they can impact your microbiome
- Include bitter herbs like Yarrow, Gentian, Artichoke and Dandelion to support digestion
- If stress is impacting your digestion try Avena sativa.
Have you noticed a link between your digestion and mood? Has it gotten worse in perimenopause? Let me know in the comments below ?
Other topics that may interest you:
Surprising ways your gut health impacts your mood during menopause
Signs your digestion is struggling during menopause and how to fix it
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Julie — 05.03.2025 09:11
I am 59,all symptoms of menopause are under control but I've had one symptom since peri menopause that won't go and that's a dry crusty nose.Constantly using Naseptin to soften the scabs,i get a clear nostrils and it's OK for maybe a week and then it starts again,scabbing up and not even touched my nose.
Sometimes it will bleed,but it feels so dry,is there something I can take or a cream as I'm fed up it's been going on that long.
Thankyou.
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Siobhan — 05.03.2025 09:25
Hi Julie, I would recommend trying Plantago drops in some water - this helps to nourish the mucus membranes in the respiratory tract so it could help. https://www.avogel.co.uk/herbal-remedies/plantago-lanceolata/ You could also try our hayfever nasal spray. I know it's marketed for hayfever but its made from this thing called Ectoin which creates a natural barrier in the nasal passage and could help with the healing. https://www.avogel.co.uk/herbal-remedies/luffa-hayfever-nasal-spray/ Sometimes overusing something like Naseptin can wear away at the mucous membranes in the nose and make them more dry. Instead I would recommend the Hayfever nasal spray with ectoin and a natural balm or cream to soften the scabs. Something made with oil and beeswax, or even lanolin. We have a lovely cream called Bioforce Cream that could work. I hope this helps! https://www.avogel.co.uk/body-care/chamomile-ointment/
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