What can help your digestion and why do I recommend Yarrow?
In my previous blog, 'Signs your digestion is struggling during menopause and how to fix it', I explored how fluctuations in oestrogen, following the trend of a steady decline, are the main reason digestive symptoms can become more common during perimenopause and into menopause. This means we can be left battling insufficient gastric secretions, which results in the sluggish transfer of food waste through the gut. This can then have negative implications for the balance of bacteria throughout the gut, and can risk giving rise to symptoms including bloating, discomfort, flatulence, constipation, diarrhoea or those associated with irritable bowel syndrome (IBS).
There are, however, a number of simple steps you can take to deal with the ill effects of hormonal dysregulation on your digestion.
My top tips for digestive support, are as follows:
Support your hormones
If you’ve noticed that your digestion has become particularly problematic since some other perimenopause symptoms have ramped up, then this could help confirm that your hormones could be a key player in the disruption.
However, this also means you could also get some relief by targeting your hormones more specifically, first and foremost. Dietary elements, such as fermented soy isoflavones can be used to help gently support oestrogen levels. Food sources that exist include options such as miso, tofu or tempeh. Or you can also introduce fermented soy isoflavones into your regime in supplement form.
Introduce extra bitterness
Research has shown that the sensation of bitter tastes in the mouth can have some direct effects on the functionality of the stomach. (1) It's like prep work for your digestion – strong bitter tastes in the mouth indicate food is on the way, so it signals for your stomach to get ready for some digesting!
Whilst bitter food elements are important when you eat, keep topping up with plain water away from your meals, in order to hit your daily recommended quota.
Opt for the bitter herb Yarrow
Research shows that the distinctive, bitter taste of the herb Yarrow, combined with the beneficial plant compounds it contains, make it the perfect choice for aiding digestion. (2)
Yarrow is wonderfully unique and beneficial, because it is not only bitter but also antispasmodic, plus astringent.
It can start to stimulate digestion as early as the mouth, where the flow of saliva helps to trigger gastric secretions which, contrary to popular belief, are beneficial in protecting against unwanted symptoms including acid reflux, heartburn, indigestion or feelings of fullness. (1)(2)
Yarrow also has the unique benefit of being calming as well as gently stimulating – the wondrous, multi-tasking nature of plants! The calming aspect is very often good for digestion, meaning Yarrow can help offer some relief from spasms and cramping (3) – scenarios which can also give rise to excess discomfort, bloating and flatulence.
Last but not least, Yarrow is astringent in action. ‘Astringent’ means causing a gentle tightening of body tissues. In terms of our digestion, this is helpful as cells that line our digestive tract have structures called tight junctions, in order to allow the controlled passing of elements of our diet as we absorb them.
However, if these loose junctions become too loose, we can risk running into problems as we can become quite sensitive or overreactive to dietary elements, and this can then mean we experience unwanted symptoms, such as looser bowel movements. Again, this pattern of symptoms can be common in cases of IBS.
But, by being astringent and anti-inflammatory in its action, Yarrow can help to protect against this cascade of unhelpful digestive events. (3)
How can I get more bitterness into my diet?
I always say to opt for foods if you can – a handful of bitter salad leaves, for example, is an excellent way to start any meal and get those gastric juices flowing.
However, if this isn’t always possible, or you’re struggling to keep up with this habit, bitter herbs such as Yarrow can often be found in the form of herbal drops, which you can add to a small splash of water before sitting down to enjoy your food.
The more bitter the better
Yarrow is one of my personal favourites for getting your digestion back in balance, since it is gently stimulating, yet also calming. However, some of the unique properties of Yarrow can also be found in other similar herbs – ones that, unsurprisingly, Yarrow can often work nicely alongside.
Lemon balm, for one, is particularly calming for both body and mind in women (especially helpful if you experience anxiety alongside digestive issues during perimenopause (4). Dandelion, gentian and blessed thistle are other very bitter herbs (some even more bitter), which also makes them gently stimulating.
Therefore, these herbal options often go particularly well, when hand-in-hand with Yarrow, for example in the form of a herbal bitters complex.
I hope you found this helpful. If your digestion is struggling at the moment, why not try my suggestions above and please do let me know how you get on.
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