Menopause symptoms can cause a wide range of issues. Are you struggling with mood swings? Hot flashes? Gaining weight that you can't seem to shift? If so, you could be experiencing menopause or early menopause (perimenopause) symptoms.
In this blog we'll look at commom menopause symptoms and an exciting potential ally in navigating the transition through menopause - including prebiotics in your diet.
What is Menopause?
So, what exactly is menopause?
It's when your menstrual periods have completely stopped for 12 consecutive months. It is primarily driven by a decrease in the production of sex hormones like estrogen and progesterone, which have a wide range of effects on your body.
Common Menopause Symptoms Include:
Menopause can start in your 40s or early 50s. However, it's not unheard of for women in their 30s experiencing perimenopause (early menopause).
There are over 30 commonly recognised menopause symptoms, though each person’s experience can be unique.
Common menopause symptoms include:
1. Hot flashes
2. Night sweats
3. Irregular periods
4. Mood swings
5. Fatigue
6. Vaginal dryness
7. Memory issues
8. Joint pain
9. Sleep disturbances
10. Anxiety or irritability
Other possible menopause symptoms can include changes in libido, weight gain, hair thinning, and even heart palpitations. The intensity and combination of symptoms vary based on lifestyle, genetics, and overall health.
What's the Difference Between Menopause Symptoms and Perimenopause Symptoms?
Menopause symptoms can vary significantly depending on whether a woman is in perimenopause or has fully transitioned to menopause.
Perimenopause symptoms are due to fluctuating hormones often cause irregular periods, hot flashes, night sweats, mood swings, sleep disturbances, and changes in libido.
Once a woman has gone 12 consecutive months without a period, she’s officially in menopause, with symptoms typically stemming from consistently lower estrogen levels, which may lead to hot flashes, vaginal dryness, sleep problems, and reduced bone density.
While both perimenopause and menopause symptoms may overlap, the primary difference lies in their hormonal causes: hormone swings in perimenopause lead to more unpredictable symptoms, whereas menopause symptoms are more stable as hormone levels settle.
Now...are you ready to find out about how your gut health, and how a super special type of fibre that's proven to feed friendly gut bacteria can help with menopause symptoms? (Drum roll, please...!)
Prebiotics: Your Gut's Best Friend
Prebiotics are a type of dietary fibre that nourishes the beneficial bacteria in our gut, known as probiotics. These bacteria play a crucial role in maintaining gut health, which has far-reaching effects on our overall well-being. And the number #1 source of prebiotics? Chicory root fibre (otherwise known as 'inulin').
Where else can you find inulin? Jerusalem artichoke and bananas, as well as garlic, and onions - however, you would need to eat a lot of them!
For example to get 100% of your daily prebiotics from onions, you would need to eat 4 medium-sized onions! Or 4 garlic bulbs! But we have a simpler and much fresher breath way...keep reading!).
An easy, delicious (and breath-friendly!) way you can get 100% of your daily prebiotics is by drinking just one bottle of ió fibrewater - made with inulin and backed by two university studies and supported by two authorised health claims.
Read more:
Prebiotics and weight management
The Gut-Brain Connection
One of the fascinating aspects of gut health is its connection to various bodily functions, including mood regulation and metabolism. The gut-brain axis is a bidirectional communication system between the gut and the brain, and it plays a crucial role in overall health.
1. Mood Regulation: The gut microbiota produces neurotransmitters like serotonin and GABA, which regulate mood. Menopausal women often experience mood swings and increased stress, making a healthy gut microbiome important for emotional well-being.
2. Weight Management: As metabolism tends to slow during menopause, weight gain can become an issue for some women. A balanced gut microbiome can influence how the body absorbs nutrients and stores fat, potentially aiding in weight management.
3. Bone Health: The gut microbiota also plays a role in the absorption of minerals like calcium and magnesium, which are vital for maintaining bone health. Osteoporosis is a common concern during menopause, making this gut function particularly important.
4. Sleep: Prebiotics indirectly support better sleep by promoting a healthy gut microbiome, reducing inflammation, and aiding in the production of sleep-regulating neurotransmitters like serotonin. Ps. 90% of serotonin is produced in your gut!
Prebiotics and Menopause: The Connection
Now that we understand the potential benefits of prebiotics for overall health and their role in the gut-brain axis, let's explore how they can specifically aid women by helping to alleviate some menopause symptoms.
1. Mood Stabilisation: A healthy gut microbiome can help regulate mood and reduce the severity of mood swings, a common symptom during menopause. Read more about prebiotics and mood.
2. Weight Management: Prebiotics can contribute to a healthy weight by improving metabolism and helping to maintain a healthy balance of gut bacteria, potentially mitigating menopausal weight gain. Read more about prebiotics and weight management.
3. Bone Health: By enhancing the absorption of essential minerals, prebiotics can support bone health and reduce the risk of osteoporosis during menopause.
4. Digestive Comfort: Prebiotics can alleviate digestive discomfort and bloating and constipation, which may become more pronounced as hormone levels fluctuate during menopause. Read more about the benefits of prebiotics for optimal digestive health and prebiotics for constipation.
5. Prebiotics and sleep: Prebiotics are important during menopause as they can help support a healthy gut microbiome, reduce sleep-disrupting symptoms like mood swings and stress, and indirectly contribute to better sleep quality for women undergoing this hormonal transition. Read more about the best prebiotic for sleep.
Results from the ió fibrewater 12-Day Challenge
If you are finding menopause challenging, then look no further for an easy, delicious way people are finding helpful to improve their health and well-being.
In just 12 days, 41 people drinking one bottle of ió fibrewater experienced significant results, as you can see below:
Don't take our word for it! Check out the honest reviews from real people here.
Why not take part in our 12-Day Challenge and experience the health benefits our ió lovers are raving about?
You can also read about our Glasgow Caledonian University study, which found that ió fibrewater increased friendly gut microbes (probiotics) significantly.
Incorporating Prebiotics into Your Diet
To harness the benefits of prebiotics during menopause, consider adding the following foods to your diet:
1. ió fibrewater: Drinking one bottle of ió fibrewater daily delivers not only 100% of your daily prebiotics, as well as 20% of your daily fibre intake, too! Plus it is super easy, convenient and perfect for busy people.
2. Whole Grains: Choose grains such as oats, barley, and whole wheat, which contain resistant starch.
3. Legumes: Include lentils, chickpeas, and beans in your meals for a dose of galactooligosaccharides (GOS).
4. Fruits and Vegetables: Eat a variety of fruits and vegetables, such as bananas, onions, garlic, asparagus, and leeks.
Conclusion
Menopause symptoms are all a natural phase in a woman's life, and while menopause brings about significant changes, it doesn't mean you have to endure its challenges without support.
By incorporating prebiotics into your diet, you can nourish your gut microbiome, potentially alleviating some of the symptoms associated with menopause, and supporting your overall health and well-being during this transformative time.
For more information about menopause symptoms, please go to the NHS website 'Common symptoms of menopause and perimenopause'.
Remember that dietary changes should be discussed with a healthcare provider, especially if you have specific health concerns or conditions.
