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Tag: Symptoms

  • From Hot Flashes To Belly Fat: 7 Hormonal Imbalance Symptoms And How To Tackle Them

    From Hot Flashes To Belly Fat: 7 Hormonal Imbalance Symptoms And How To Tackle Them

    Hormones play a crucial role in regulating many vital functions in our bodies, from metabolism and growth to mood and reproductive health. When hormones are out of balance, it can lead to a range of symptoms that affect our daily lives. In an Instagram post, Dietitian Manpreet Kalra recently shared some valuable insights on hormonal imbalances and how to address them through natural remedies. In this article, we will explore seven common hormonal imbalance symptoms and solutions that can help you restore balance.

    Also Read: How To Manage Hormonal Imbalance – These Expert Diet Tips May Help You

    Here Are 7 Hormonal Imbalance Symptoms And Their Home Remedies

    1. High Estrogen Level – Pear-Shaped Body

    When estrogen levels are too high, it can lead to an accumulation of fat in the hips, thighs, and buttocks, resulting in a pear-shaped body. High estrogen can also contribute to conditions like fibroids, bloating, and heavy periods.

    Solution: Manpreet recommends drinking spearmint tea 2-3 times a day. Spearmint tea is known to help reduce high estrogen levels by promoting a balanced hormone environment in the body. It can also aid in reducing bloating and digestive discomfort.

    2. Low Estrogen Level – Hot Flashes

    Low estrogen levels are commonly associated with menopause and can lead to symptoms like hot flashes, night sweats, and mood swings. Hot flashes, in particular, are uncomfortable and can disrupt daily life.

    Solution: To combat hot flashes, Manpreet suggests having 1 teaspoon of roasted flaxseeds and fennel seeds after lunch. These seeds are rich in phytoestrogens, plant compounds that mimic the action of estrogen in the body and help regulate hormone levels, reducing the intensity of hot flashes.

    3. High Insulin Level – Belly Fat

    High insulin levels, often associated with insulin resistance, can lead to the storage of fat around the belly. This condition is commonly seen in individuals with obesity, diabetes, or metabolic syndrome and can increase the risk of heart disease.

    Solution: Drinking methi (fenugreek) seed water every morning can help manage insulin levels and reduce belly fat. Fenugreek seeds have been shown to improve insulin sensitivity and support healthy blood sugar levels. Soaking a teaspoon of fenugreek seeds in water overnight and drinking it on an empty stomach can be an effective solution.

    4. High Testosterone Level – Facial Hair

    While testosterone is primarily a male hormone, women also produce it in smaller amounts. When testosterone levels are too high, it can lead to unwanted symptoms like excessive facial hair (hirsutism), acne, and deepening of the voice. This is often seen in conditions like polycystic ovary syndrome (PCOS).

    Solution: To lower high testosterone levels, Manpreet recommends drinking nettle tea in the evening. Nettle has anti-androgenic properties, meaning it can help reduce testosterone levels in women. Additionally, it is rich in vitamins and minerals, supporting overall hormonal health.

    5. Low Progesterone Level – Mood Swings and PMS

    Progesterone is a key hormone that regulates the menstrual cycle and supports pregnancy. When progesterone levels are low, women may experience mood swings, anxiety, irritability, and painful PMS symptoms.

    Solution: To address low progesterone, try drinking chasteberry tea in the evening. Chasteberry (Vitex agnus-castus) is known for its ability to balance progesterone levels, alleviate PMS symptoms, and improve mood. It helps stimulate the pituitary gland to increase progesterone production naturally.

    Also Read: 4 Expert-Suggested Foods And Tips To Tackle Mood Swings

    6. High Cortisol Level – Palpitations and Anxiety

    Cortisol is known as the “stress hormone” because it is released in response to stress. Chronic stress can lead to elevated cortisol levels, causing symptoms such as heart palpitations, anxiety, fatigue, and trouble sleeping.

    Solution: To reduce cortisol levels, Manpreet suggests drinking a glass of coconut water with lemon and rock salt. Coconut water is rich in potassium and electrolytes, which help balance cortisol levels. Lemon helps detoxify the body, and rock salt contains minerals that support adrenal health, helping to regulate stress hormones.

    7. Low Thyroid Levels – Weight Gain

    The thyroid gland produces hormones that regulate metabolism. When thyroid levels are low, it can result in weight gain, fatigue, dry skin, and hair loss. Hypothyroidism (an underactive thyroid) is the primary cause of these symptoms.

    Solution: To support thyroid health, Manpreet recommends drinking coriander seed water every morning. Coriander seeds are believed to improve thyroid function and support metabolism. Soaking coriander seeds overnight and drinking the water on an empty stomach can help boost thyroid function and reduce weight gain associated with hypothyroidism.

    9 Habits That Are Killing Your Hormones

    While natural remedies can help address hormonal imbalances, it’s also essential to eliminate lifestyle habits that may be exacerbating the problem. Here are 9 habits that can negatively affect your hormones:

    1. Vegetable oil: Highly processed oils can disrupt hormone production and balance.
    2. Processed cereals: These are often high in sugar and refined carbs, which can interfere with insulin and blood sugar regulation.
    3. Long sitting hours: Prolonged inactivity can lead to weight gain and hormone imbalances, particularly insulin resistance.
    4. Excessive sugar: High sugar intake can cause insulin spikes, leading to fat storage and hormonal disruptions.
    5. Stress: Chronic stress increases cortisol levels, negatively affecting hormones like progesterone and thyroid.
    6. Alcohol: Excessive alcohol consumption can disrupt estrogen and testosterone levels, affecting both men and women.
    7. Hormonal imbalances: Ignoring existing imbalances can worsen the symptoms over time.
    8. Use of plastics: Chemicals in plastic containers and bottles can act as endocrine disruptors, interfering with hormone production.
    9. Less sleep: Poor sleep quality can elevate cortisol levels and disrupt the natural hormone balance.

    Always consult with a healthcare provider before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.



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  • PCOS Diet: How Gond Katira May Help Keep PCOS Symptoms At Bay

    PCOS Diet: How Gond Katira May Help Keep PCOS Symptoms At Bay

    When it comes to managing Polycystic Ovary Syndrome (PCOS), we try all sorts of permutations and combinations to ease up the symptoms. For the unversed, PCOS is a health condition in people who menstruate where cysts form in ovaries, caused by the overproduction of a hormone called androgens. This causes various health conditions in people. Although there is no cure for the condition yet, as per the PCOS Awareness Association, there are ways to decrease the symptoms of the condition. While you may have heard of herbal teas that might help relieve pain and other symptoms, there is another, lesser-known kitchen ingredient that can come to your rescue – Gond Katira. You must have seen your mother include this gum in various desserts but, you’ll be surprised to know how this can also be used to manage your symptoms. How, you’re wondering? Let’s find out.

    Also Read:PCOS Diet: 5 Herbs And Spices That May Naturally Ease PCOS Symptoms

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    Gond Katira may help curb PCOS symptoms. (Photo: iStock)

    Gond Vs. Gond Katira: What’s The Difference?

    Gond and gond katira might sound similar, but they are actually quite different. Gond is pale yellow, has tiny crystals, and dissolves in water when soaked for 5-6 hours. It is known for its warming properties, which is why it’s a popular ingredient in winter treats like ladoos and panjiri. On the other hand, gond katira is translucent with large crystals. Instead of dissolving, this ingredient fluffs up in water and has cooling properties. This is what makes it perfect when you want to cool down your body.

    How Does Gond Katira Help Manage PCOS Symptoms?

    Body heat is a common problem faced by people who menstruate. This makes their day-to-day functioning difficult. Moreover, the body heat also causes several other problems like acidity, heartburn, acne, painful periods, constipation, etc. As per dietician Asiya Ali, gond katira – which is known for its cooling properties – may help tackle PCOS symptoms.

    How?

    The expert explains how tragacanth gum may help tackle your PCOS symptoms:

    1. Hydration

    Since gond katira has a high water-holding capacity, consuming it can help keep your body hydrated and support overall hydration in your body.

    2. Digestive Health

    As per a research paper published in the International Journal Of Pharmaceutical Sciences, gond katira is rich in dietary fibre, which can help keep your digestion system happy and your bowels smooth.

    3. Skin Health

    Gond katira has a high water content and cooling properties, both of which can help keep your skin fresh and supple. As per dietician Ali, this can potentially aid the treatment of acne and other skin conditions.

    4. Joint Health

    Due to the inflammation caused by PCOS, people who menstruate often face the problem of joint pain. Gond Katira has antioxidant and anti-inflammatory properties that may offer you relief from joint pain.

    5. Immune Support

    Gond katira has potential immune-boosting properties that may help boost your health and maintain general wellness.

    Gond Katira can be used in various desserts.

    Gond Katira can be used in various desserts. (Photo: iStock)

    What Is The Correct Way To Consume Gond Katira?

    Although you can include gond katira in your dishes and desserts, the best and quickest way to consume it is via water. Take 5-6 pieces of gond katira and soak them in water overnight. Cover with a lid and let it sit overnight to form a gel-like consistency. Take one glass of water and put 1 tsp gond katira in it. Add basil seeds and a few drops of lemon juice in it along with some pink salt. Mix the ingredients well and drink.

    However, while gond katira has immense benefits for PCOS, it is always best to consult your doctor before you make any dietary changes.

    Also Read: 4 Foods You Should Avoid If You Have PCOS

    Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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  • Hot Flashes? These 4 Foods Could Be Aggravating Your Symptoms

    Hot Flashes? These 4 Foods Could Be Aggravating Your Symptoms

    Are you a woman in your mid-40s experiencing extreme warmth in your upper body and worse… hot flashes? This sudden sensation of warmth usually results from hormonal changes your body undergoes at this age. As we all know, women go through menopause in their 40s and 50s. Hot flashes are the most common symptom of menopause and can be quite difficult for some women. However, did you know that the type of food you eat can worsen your hot flashes? Yes, you read that. Certain foods can harm your body and aggravate your symptoms. Wondering what foods to steer clear of? Here are four everyday foods, as shared by nutritionist Simrun Chopra.

    What Are Hot Flashes?

    Hot flashes are a common symptom women experience during menopause. When a hot flash occurs, you may feel a sudden sensation of warmth in your upper body. This happens as a result of several hormonal changes that your body undergoes during menopause. Hot flashes can last anywhere from 20-30 seconds to a few minutes.
    Also Read: Nutritionist Rujuta Diwekar Shares 3 Forgotten Foods To Beat Hot Flashes; Check Them Inside

    What Are The Symptoms Of Hot Flashes?

    • Sudden flare of heat in the chest, face, or neck
    • A rapid heartbeat
    • Excessive sweating, especially in the upper body
    • Red, flushed skin
    • Irritability and fatigue
    • Feelings of anxiety
    Add image caption here

    Photo Credit: iStock

    Here Are 4 Foods To Avoid If You Have Hot Flashes:

    1. Spicy Foods

    Spicy foods are a big no-no when trying to manage hot flashes. According to Simrun, a chemical called capsaicin in these foods can increase your body temperature and trigger hot flashes. So, it’s best to limit their intake or avoid them completely. Instead, consider adding cooling foods, such as cucumber, cauliflower, and bananas to your daily diet.

    2. Sugary And Refined Foods

    You must also avoid eating sugary and refined foods. Simran explains that these foods have a high glycemic index and can spike your blood sugar levels. This can disrupt your hormonal balance, thus triggering hot flashes. The nutritionist suggests enriching your diet with a sufficient amount of fibre and protein to keep cravings at bay.

    3. Caffeine

    A cup of tea or coffee surely energises and stimulates the nervous system, but it can also increase body heat. A rise in body temperature is something we must avoid when trying to manage hot flashes. According to a study published in the North American Menopause Society, caffeine can worsen vasomotor symptoms like hot flashes. So, make sure to limit your tea and coffee intake.

    4. Alcohol

    Did you know that alcohol could also aggravate your symptoms? Simran says, “Alcohol dilates blood vessels, causing skin flushing and increasing the frequency of hot flashes.” She further suggests avoiding sugary cocktails, as they too could worsen your condition.
    Also Read: No More Sweating Over Hot Flashes! This Simple Drink Could Be The Key To Cooling You

    Watch the complete video below:

    Hot flashes can be truly uncomfortable, but by avoiding these foods, you can manage the symptoms and find relief.



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  • Lifestyle Coach Shares Life-Saving Tips To Identify Stroke Symptoms Quickly

    Lifestyle Coach Shares Life-Saving Tips To Identify Stroke Symptoms Quickly

    Lifestyle Coach Shares Life-Saving Tips To Identify Stroke Symptoms Quickly

    “A stroke can kill you or your loved one. It can lead to full or partial paralysis,” Luke Coutinho

    A stroke is one of the leading causes of death and disability worldwide, yet many people fail to recognise its warning signs on time. According to the World Health Organisation (WHO), 15 million people suffer a stroke annually. Of these, 5 million die, while another 5 million are left permanently paralysed. Lifestyle guru and author Luke Coutinho has recently highlighted this critical issue on Instagram, sharing practical advice on how anyone, regardless of medical training, can recognise the symptoms of a stroke and provide timely assistance.

    “A stroke can kill you or your loved one. It can lead to full or partial paralysis,” Luke Coutinho stressed in his video uploaded to Instagram. “Save a life without being a doctor. How to identify a possible stroke that may kill or paralyse someone.”

    Citing medical insights, he has warned that during a stroke, every passing minute kills about two million brain cells. Acting fast is not just important; it’s life-saving.

    The BE FAST Method

    To help people identify stroke symptoms effectively, Luke Coutinho has introduced the BE FAST method:

    • B – Balance: Check their balance. Are they tripping, dizzy, or walking unsteadily?
    • E – Eyes: Observe their vision. Are their pupils dilated, or is their vision impaired?
    • F – Face: Look at their face. Is it drooping on one side? Is their smile uneven?
    • A – Arms: Ask them to lift both arms. Often, someone having a stroke will struggle to do so.
    • S – Speech: Get them to speak. Is their speech slurred, or are they unable to speak clearly?
    • T – Time: Act quickly. Getting them to a hospital immediately is vital for survival and recovery.

    A stroke is a serious medical emergency. The faster someone receives medical attention, the greater their chances of recovery and survival. Early intervention can minimise damage, prevent long-term disabilities, and even save lives. By learning and sharing Luke Coutinho’s simple steps, anyone can be a first responder in critical moments.

    As Luke Coutinho has aptly put, “BE FAST, and you can save someone’s life.”

    Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.



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  • Enlarged Prostate Symptoms: 5 Lifestyle Tips to Manage the Signs of Benign Prostatic Hyperplasia Naturally

    Benign Prostatic Hyperplasia (BPH) is a common condition that affects many men as they age, causing the prostate to enlarge and potentially leading to uncomfortable urinary symptoms.

    Enlarged Prostate Symptoms: 5 Lifestyle Tips to Manage the Signs of Benign Prostatic Hyperplasia Naturally
    Enlarged Prostate: 5 Effective Lifestyle Modifications to Ease the Symptoms of Benign Prostatic Hyperplasia
    VerifiedVERIFIED By: Dr Rohit Dadhwal, Consultant Urologist, Fortis Mohali.



    Written by Satata Karmakar |Updated : November 20, 2024 3:48 PM IST

    Benign Prostatic Hyperplasia, or BPH, is another term used for an enlarged prostate which affects urination for most men as they age. It is a non-cancerous growth of the prostate gland that can significantly reduce the quality of life and lead to conditions like frequent urination, pain in urination, discomfort in the lower abdomen, and a feeling of incomplete urination. While not all men suffer from this condition, some cases of BPH, if left untreated, could lead to damage of the bladder or even an inability to pass urine at all.

    The treatment options for BPH often depend on the seriousness of the symptoms. The main treatments are medication, either in pain relief or reducing the prostate size; other minimally invasive procedures such as water vapour therapy; and surgical intervention, including a procedure known as prostatectomy. Water vapour therapy is a new and minimally invasive procedure which uses steam that help reduce the tissue of the prostate, offering faster relief.

    5 Effective Lifestyle Changes to Manage Benign Prostatic Hyperplasia

    Lifestyle changes, apart from medical treatments, help in reducing the symptoms caused by BPH and improve the overall well-being of a patient:

    Dietary Change

    A diet that includes high fiber with fruits, vegetables, and whole grains may help control bowel movements and reduce pressure inside the prostate. Low salt consumption, less alcohol, and less caffeine may also reduce irritation to the bladder.

    Fluid Intake

    The restriction of fluid intake, particularly in the evening may reduce urination at night. However, hydration should not be compromised to prevent other such complications such as urinary tract infections.

    Physical Activity

    Exercise and physical activity improve blood flow and circulation. This may decrease some of the symptoms of BPH. A patient with BPH always consult their doctor before starting any exercise or physical activity program.

    Bladder Training

    Training to delay urination and prolong the gap between bathroom visits can help to strengthen bladder control as well as decrease the urgency of urination.

    Stress Management

    Stress can aggravate the symptoms of BPH. With yoga and meditation, the pelvic muscles can be relaxed, and urinary frequency can be lowered.

    Although symptoms might reduce with lifestyle changes, they do not offer a cure for BPH. It is necessary to seek appropriate expert consultation for diagnosis and discuss the proper treatment like medication or water vapour therapy, Early intervention can help prevent complications and improve the quality of life.



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  • Enlarged Prostate Symptoms: 5 Lifestyle Tips to Manage the Signs of Benign Prostatic Hyperplasia Naturally

    Benign Prostatic Hyperplasia (BPH) is a common condition that affects many men as they age, causing the prostate to enlarge and potentially leading to uncomfortable urinary symptoms.

    Enlarged Prostate Symptoms: 5 Lifestyle Tips to Manage the Signs of Benign Prostatic Hyperplasia Naturally
    Enlarged Prostate: 5 Effective Lifestyle Modifications to Ease the Symptoms of Benign Prostatic Hyperplasia
    VerifiedVERIFIED By: Dr Rohit Dadhwal, Consultant Urologist, Fortis Mohali.



    Written by Satata Karmakar |Published : November 20, 2024 1:00 PM IST

    Benign Prostatic Hyperplasia, or BPH, is another term used for an enlarged prostate which affects urination for most men as they age. It is a non-cancerous growth of the prostate gland that can significantly reduce the quality of life and lead to conditions like frequent urination, pain in urination, discomfort in the lower abdomen, and a feeling of incomplete urination. While not all men suffer from this condition, some cases of BPH, if left untreated, could lead to damage of the bladder or even an inability to pass urine at all.

    The treatment options for BPH often depend on the seriousness of the symptoms. The main treatments are medication, either in pain relief or reducing the prostate size; other minimally invasive procedures such as water vapour therapy; and surgical intervention, including a procedure known as prostatectomy. Water vapour therapy is a new and minimally invasive procedure which uses steam that help reduce the tissue of the prostate, offering faster relief.

    5 Effective Lifestyle Changes to Manage Benign Prostatic Hyperplasia

    Lifestyle changes, apart from medical treatments, help in reducing the symptoms caused by BPH and improve the overall well-being of a patient:

    Dietary Change

    A diet that includes high fiber with fruits, vegetables, and whole grains may help control bowel movements and reduce pressure inside the prostate. Low salt consumption, less alcohol, and less caffeine may also reduce irritation to the bladder.

    Fluid Intake

    The restriction of fluid intake, particularly in the evening may reduce urination at night. However, hydration should not be compromised to prevent other such complications such as urinary tract infections.

    Physical Activity

    Exercise and physical activity improve blood flow and circulation. This may decrease some of the symptoms of BPH. A patient with BPH always consult their doctor before starting any exercise or physical activity program.

    Bladder Training

    Training to delay urination and prolong the gap between bathroom visits can help to strengthen bladder control as well as decrease the urgency of urination.

    Stress Management

    Stress can aggravate the symptoms of BPH. With yoga and meditation, the pelvic muscles can be relaxed, and urinary frequency can be lowered.

    Although symptoms might reduce with lifestyle changes, they do not offer a cure for BPH. It is necessary to seek appropriate expert consultation for diagnosis and discuss the proper treatment like medication or water vapour therapy, Early intervention can help prevent complications and improve the quality of life.



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  • The six symptoms and warning signs of a stroke

    The six symptoms and warning signs of a stroke

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  • Living With Arthritis: Lifestyle Changes To Ease Symptoms

    Living With Arthritis: Lifestyle Changes To Ease Symptoms

    While medications and surgeries can offer relief, lifestyle changes remain an essential part of arthritis management

    While medications and surgeries can offer relief, lifestyle changes remain an essential part of arthritis management

    Lifestyle changes can significantly improve pain control and mobility, enhancing your day-to-day life quality

    Living with arthritis can be a challenging journey, but simple lifestyle changes can make a significant difference in managing the symptoms. Dr Mrinal Sharma, Head of Orthopedic Surgery, Amrita Hospital shares how small adjustments can greatly improve the quality of life for those suffering from this condition.

    Exercise: The Right Kind Matters

    Physical activity is crucial for arthritis patients. Low-impact exercises like swimming, cycling, or walking can strengthen the muscles around the joints without putting undue stress on them. Regular movement helps in maintaining joint flexibility and reducing stiffness, ultimately leading to better pain management.

    Diet: The Power of Anti-Inflammatory Foods

    A balanced diet rich in anti-inflammatory foods can also play a key role in alleviating arthritis symptoms. Incorporate foods like fatty fish, leafy greens, and nuts into your meals. These are high in omega-3 fatty acids, antioxidants, and other nutrients that help reduce inflammation in the joints.

    Weight Management: Lightening the Load

    Maintaining a healthy weight is essential. Excess weight puts additional stress on the joints, especially the knees and hips, worsening arthritis symptoms. Even a small reduction in body weight can decrease pain and improve mobility.

    Mind-Body Techniques: Managing Stress

    Arthritis isn’t just a physical challenge; it can take a toll on your mental well-being. Stress-relieving techniques such as yoga, meditation, and deep breathing exercises can help manage pain perception and improve overall quality of life.

    Staying Hydrated: A Simple Yet Effective Step

    Proper hydration is often overlooked but is vital in maintaining joint lubrication. Drinking enough water throughout the day helps the body function optimally, easing stiffness and discomfort associated with arthritis.

    While medications and surgeries can offer relief, lifestyle changes remain an essential part of arthritis management. These adjustments can significantly improve pain control and mobility, enhancing your day-to-day life. Remember, managing arthritis is a holistic approach that combines medical care with active self-management.

    For personalized guidance on managing arthritis and to explore treatment options, consult a specialist who understands your unique needs.

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  • The 5 Small Lifestyle Changes That Eased My Menopause Symptoms – Fast

    The 5 Small Lifestyle Changes That Eased My Menopause Symptoms – Fast

    Going through menopause can impact women in different ways, and coping with symptoms can be incredibly frustrating – even debilitating for some. And despite World Menopause Awareness Month kicking off this week, this stage of life can come as a surprise for many women.

    I started noticing signs of perimenopause about six months ago – shortly after my 45th birthday, although, it’s tricky knowing exactly when because the symptoms are so far reaching and not always obvious. There are common indicators: hot flushes, night sweats, irregular periods, bloating, weight gain and mood swings, but also lesser known signs such as headaches, itchy skin, memory loss, muscle pain, joint stiffness, depression and reduced libido.

    I was suffering from a mixture of both well known signs; hot flushes, low mood, bloating and weight gain, and other symptoms that I didn’t immediately recognise as connected to menopause, such as itchy scalp and skin, sensitive breasts, sore hips and knees, fatigue, blotchy skin, painful gums and brain fog. It took a while to figure out that I was perimenopausal, and for a couple of months I just thought I’d have to live with the symptoms, which are largely caused by the fluctuations of the sex hormone, oestrogen, during perimenopause, and the huge drop in oestrogen after menopause.

    But after a few weeks of feeling like a completely different person to my usually motivated, healthy and focused self, I decided to try and tackle some of my symptoms. I’m a personal trainer, qualified PN1 nutrition coach and I have a good understanding of how the female body functions, so I decided to do some research and speak to the experts. As a result, I made some simple lifestyle changes. Three months on, these tweaks have reduced, or in some cases completely alleviated, some of my symptoms. These changes have worked for me, but as women’s bodies are so unique, they may not help everyone. Here’s what I did…

    Adding a probiotic and increasing my prebiotic foods

    A growing amount of research links gut health to menopause symptoms, with a recent study by science and nutrition company Zoe, which analysed over 70,000 peri and postmenopausal women, finding that a healthy diet and good gut health is associated with a reduced likelihood of experiencing menopause symptoms.

    This is largely due to changes that occur in the gut during menopause and its role in oestrogen regulation. “The gut microbiome, which is made up of trillions of microscopic organisms called microbes, including bacteria, viruses and fungi, plays a role in the metabolism and circulation levels of oestrogen,” explains Katie Ward, gut specialist and managing director at Microbz, whose soil-based Women probiotic is designed with hormonal changes in mind. “Reversely, the amount of oestrogen being produced by the ovaries can impact the make-up of the gut microbiome, and with the gut also being linked to the brain, a healthy microbiome could help reduce all sorts of menopause symptoms, from bloating, gas and constipation to fatigue, hot flushes, weight gain, lowered libido and mood swings.”

    For me, the easiest and quickest way to support my gut microbiome has been to cut out as many ultra-processed foods as possible, and by introducing a daily women-specific probiotic, which has helped increase the amount, and variety, of my good microbes. To keep these microbes healthy you need prebiotic foods, so I have increased the amount of berries, bananas, apples, flaxseeds, oats and nuts I’m eating – all of these foods also help boost oestrogen levels. These changes have almost alleviated my bloating and itchy skin and helped hugely with fatigue and brain fog.

    Tweaking my sugar and alcohol intake

    Refined sugar can cause mood swings, weight gain, bad skin, gum problems, brain fog, fatigue, hormone imbalance and also negatively effect the gut microbiome – all of which are linked to menopause symptoms. The Zoe study also found that pre-menopausal women tend to eat “more sugary foods, mostly in the form of sweets and desserts” which has definitely been the case for me. I had gone from rarely eating sugary foods to craving desserts after every meal.

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