How Ayurveda and Yoga Can Improve Your Gut Health During Menopause

Understanding Menopause and its Impact on Gut Health 

As we all know, menopause is a natural biological process that marks the end of a woman's reproductive cycle. The ending of the menstrual cycle characterises it due to a decline in the production of reproductive hormones, particularly oestrogen and progesterone.

How do These Hormonal Changes Knock Down Your Digestive Health?

The hormonal fluctuation associated with Menopause has far-reaching effects on various bodily systems, including the gastrointestinal tract. The gut controls and balances the neurotransmitters and other hormones that control digestion and overall gut function. 

Oestrogen has been found to play a crucial role in several aspects of gut health.

1. Gut Motility

Oestrogen is known to influence the gut motility (movement ) of the digestive tract. As oestrogen can decline during Menopause, this affects the frequency and consistency of bowel movements during the menopausal age. This potentially contributes to issues such as constipation or diarrhoea.

2. Intestinal Barrier Integrity

Intestinal integrity prevents harmful substances from entering the bloodstream from the intestines. A decrease in oestrogen levels compromises this barrier, potentially allowing toxins and bacteria to pass through, leading to inflammation and digestive discomfort.

3. Gut Microbiota 

The composition of gut microbiota is fundamental to managing all aspects of the physiological function of our body. However, research suggests that this microbiota composition takes a toll during a decrease in the level of oestrogen in the body. A balanced gut microbiome is essential for digestive health during menopause.

What are the Common Digestive Issues during Menopause?

• Bloating
• Irregular bowel movements
• Indigestion
• Heartburn
• Weight gain
• Food sensitivities
• Gastroesophageal reflux disease
• Gas and flatulence
• Changes in appetite
• Digestive discomfort

Gut Microbiome and Menopause

How can these tiny creatures, less than 0.05-micron organisms in the body, balance our whole digestive health during Menopause? 

From birth to death, many physiological changes take place in the body, which can affect these microorganisms, where, in turn, they influence these changes. It is like a give-and-take policy between the body and its residents. 

Let us find out how we can explain the menopause and gut microbiome and their impact on each other.

1. The Hormonal Changes

Oestrogen controls the growth of beneficial bacteria, maintaining a gut barrier function and influencing immune responses within the gastrointestinal tract. 

With Menopause, the hormonal shift can affect different microbial species' growth, survival and activity. Reduced oestrogen levels may lead to alterations in microbial diversity and composition. 

2. Immune Responses

Gut microbiomes are crucial in maintaining a balance between protective immune responses against pathogens and tolerance towards beneficial microbes and dietary antigens. Oestrogen has immunomodulatory effects, and its decline can influence immune responses in the gut.

3. Metabolism and Weight

The gut microbiome composition changes are associated with metabolic disturbances and weight gain.

During Menopause, metabolic changes often occur, including decreased resting metabolic rate and increased fat accumulation. The gut microbiome's role in metabolising oestrogen and regulating energy balance might contribute to these metabolic changes during Menopause.

4. Gut-Brain Axis

Hormonal changes can impact neurotransmitter production and signalling pathways within the gut. These changes can influence gut motility, secretion, and overall gut function during menopause, leading to digestive discomfort, such as bloating, indigestion, and irregular bowel movements.

The decline in oestrogen levels is a central factor driving these changes, potentially leading to shifts in microbial composition, immune regulation and metabolic activity.

Ayurvedic Remedies for Gut Health in Menopause 

Ayurveda and Ayurvedic experts consider the physiology of a living organism by the level of doshas. There is either balance or imbalance. There is either natural change or pathological change that happens with these bodily doshas.

As an individual step towards an older age, there is a natural increase in the level of vata dosha. This vata dosha can lead to:

• Reduced nourishment
• Dryness
• An overall decrease in the body's regular functioning

Along with vata dosha, in menopausal women, there is an imbalance in pitta dosha due to hormonal changes, which can lead to pathological changes in her, such as hot flashes, indigestion and irregular bowel movements.

All the ayurvedic remedies for gut health in menopause suggested by your ayurvedic expert will bring the natural balance of doshas in place.

Ayurvedic Herbs and Formulations for Digestion during Menopause

1. Triphala

Triphala has a gentle cleansing property. It supports digestion, helps regularise bowel movements and promotes the elimination of toxins from the body.

2. Ginger

Known for its warming and digestive properties, it can alleviate bloating, indigestion and gas. It stimulates digestive fire (Agni) and enhances nutrient absorption.

3. Gooseberry

Rich in vitamin C and antioxidants, it nourishes the gut lining and supports healthy digestion. It helps balance acidity, soothes inflammation and contributes to overall gut health.

4. Licorice (Yashtimadhu)

Licorice has soothing properties that can help alleviate digestive discomfort. It supports the mucous lining of the digestive tract and can be beneficial for acid reflux and irritation.

5. Asafoetida (Hing)

Hing gets valued for its carminative and antiflatulent properties. It aids in relieving gas, bloating and abdominal discomfort.

6. Long Pepper (Pippali)

Pippali stimulates digestion, enhances metabolism, and supports healthy gut function. It can be beneficial for addressing sluggish digestion.

Ayurvedic Digestive Formulations

• Hinguvashtaka Churna
• Avipattikara Churna
• Trikatu Churna

These are some blends or medications used to improve digestive health during menopause. These need to be prescribed by your Ayurvedic health expert before medicating yourself with them.

Connect with the Nirva Health team to understand how to use them with precautions.

Ayurvedic Lifestyle for Gut Health During Menopause

Ayurveda believes in holistic practices to balance body, mind, and soul during Menopause. Adopt these practices to help you relieve your physical discomfort and emotional imbalance, as these can also affect your gut health:

Mindful Eating

Eat in a calm and peaceful environment. Pay attention to your agni (digestive fire) and type of gut.

Warm and Cooked Foods

Opt for warm, easily digestible foods. Avoid heavy, oily and processed foods that could strain your digestion.

Herbal Teas

Enjoy herbal teas such as ginger tea, Cumin-coriander-fennel tea (CCF tea), or chamomile tea to support digestion and soothe discomfort.

Daily Routine (Dinacharya)

Follow a consistent daily routine, including regular meal times, exercise, and relaxation. This can help regulate digestion and balance hormones.

Abhyanga (Oil Massage)

Regular self-massage with warm sesame oil can enhance circulation, aid digestion, and promote relaxation.

Yoga and Pranayama 

Gentle yoga poses, deep breathing and pranayama practices can support digestion, reduce stress and enhance energy flow within the body.

Ayurvedic Diet Tips for Menopause and Gut Health

• Eat according to your dosha.
• Emphasise warm, cooked foods.
• Include digestive spices to reduce bloating and gas and promote nutrient absorption. 
• Favour light and nourishing foods that are easily digestible.
• Prioritise fibre-rich food, which can act as a fuel to the gut microbiomes. 
• Moderate healthy fats such as ghee, coconut oil, and olive oil. 
• Stay hydrated and sip warm water throughout the day to aid good digestion.
• Avoid heavy and processed foods like deep-fried products and packet chips. 
• Avoid incompatible food such as citrus fruits with dairy.
• Regular meal times and avoid skipping meals.
• Eat in a calm state of mind and environment.

Foods to Include and Avoid for Improved Digestion During Menopause

During Menopause, prioritising digestion-supportive foods can alleviate discomfort and promote overall well-being. 

Incorporate the Following Foods to Enhance Your Gut Health

• Cooked vegetables
• Whole grains
• Lean proteins
• Healthy fats
• Digestive spices
• Fruits in moderation
• Herbal teas
• Warm water
• Probiotic foods

Foods to Avoid for Improved Digestion During Menopause

• Raw foods
• Processed foods
• Excessive sugar
• Caffeine and alcohol
• Spicy foods
• Incompatible food combinations
• Large meals

Create your gut-friendly diet, including all the essential nutrients and combining the right choices of food articles.

The Role of Ayurveda Spices in Enhancing Gut function During Menopause

The Ayurvedic spices are not only culinary delights but also powerful tools in the holistic approach to health.

Let's see how these Ayurvedic spices can help you improve your gut function:

• Stimulating digestive fire - Ginger, black pepper, cumin
• Reducing bloating and gas - Fennel, cardamom 
• Enhancing nutrition absorption - Turmeric
• Soothing inflammation - Turmeric
• Balancing doshas
• Promoting gut motility - Ginger, cumin 
• Easing acid reflux - Licorice
• Improving taste and satisfaction - Clove, cardamom, cinnamon
• Supporting emotional well-being - Cinnamon, cumin
• Managing microbial balance - Cardamom, cinnamon, cumin

Importance of Yoga Poses for Menopausal Gut Health

Yoga is a holistic practice that unites the body, mind, and breathe and offers numerous benefits in gut health during Menopause.

The practice of yoga can:

• Alleviate digestive discomfort,
• Support hormonal balance,
• Reduce stress and
• Enhance overall well-being.

Let us look at why yoga is essential for maintaining a healthy gut during this transformative phase : 

1. Stress Reduction

Stress is known to impact gut health negatively. Yoga relaxation techniques and mindfulness practices can help reduce stress, supporting a balanced gut environment during menopause.

2. Enhanced Blood Circulation

Yoga postures and movements, including digestive organs, improve blood circulation. Better blood flow means improved oxygen and nutrient delivery to the gut, which supports digestion.

3. Improved Digestion

Yoga movements involving twists, bends, and stretches can stimulate the digestive organs, enhancing peristalsis (intestinal muscle contractions ) and aiding digestion.

4. Mind-Body Connection

Yoga fosters awareness of the mind-body connection. Paying attention to your body's signals can help you identify digestive triggers and tailor your diet and lifestyle choices accordingly.

5. Calming Nervous System

Restorative and gentle yoga practices alleviate the parasympathetic nervous system - the "rest and digest" mode - relaxing the body and promoting optimal digestion.

6. Balancing Hormones

Certain yoga poses and practices can help balance hormones by stimulating the endocrine system. Hormonal fluctuations during Menopause can affect gut health.

Yoga Poses and Sequences Beneficial for Digestion During Menopause

1. Apanasana or Pavanamukthasana (Knee-to-chest Pose)

It gently massages abdominal organs.

2. Paschimottanasana (Seated-forward-bend Pose)

It stimulates the abdominal region.

3. Ardha Matsyendrasana (Half-lord-of-fish Pose)

Twisting poses like this massage the abdominal organs and enhance the blood flow.

4. Viparita Karani (Legs-up-the-wall Pose)

Inverting the legs supports blood circulation and helps relax the nervous system, benefiting digestion.

5. Balasana (Child's Pose)

The resting pose encourages deep breathing, relaxation, and gentle abdomen compression.

Breathing Exercises for Calming the Digestive System During Menopause

1. Deep Belly Breathing (Diaphragmatic Breathing)

Inhale deeply, allowing your belly to rise and exhale fully. This calms the nervous system and aids digestion.

2. Nadi Shodhana (Alternate Nostril Breathing)

It balances body and mind, promoting relaxation and reducing stress - a critical factor in gut health.

3. Sheetali Pranayama (Cooling Breath)

It involves inhaling through a rolled tongue or pursed lips, promoting a cooling effect on the body and calming the digestive system.

As always, we recommend you consult yoga experts at Nirva for guidance.

Stress Management and Its Impact on Gut Health During Menopause

Stress is always a big question mark when it comes to gut health. The gut keeps stress under the list of enemies as it can disrupt the normal functioning of the tiny microbes in the gut. 

How Stress Can Affect The Healthy Function of the Gut?
 

Stress can affect the healthy function if your gut through the connection between your gut and brain called ‘The Gut-Brain Axis’.

• By hormonal impact, the triggering of cortisol can impact the balance of other hormones when, during Menopause, a disruption has already occurred.
   
• There is a possibility of digestive issues like indigestion, bloating and irregular bowel movements due to the effect of stress on gut motility.
   
• Chronic stress can alter the composition of the gut microbiome.
   
• It triggers an inflammatory response, which can impact the gut lining, often leading to leaky gut syndrome.
   
• It can negatively affect the immune system.

10 Holistic Steps to Support Your Gut During Menopause

Integrating strategies that address physical, emotional, and lifestyle factors can help you promote digestive wellness during your transformative phase.

• Nutrient-rich diet 
• Ayurvedic practices
• Yoga and movement
• Stress management 
• Gut friendly lifestyle
• Mind-body connection
• Probiotics and digestive supplements
• Regular health checkups
• Professional guidance
• Listen to your body

To Conclude

To nourish your gut, honour your body and cultivate well-being through practices of Ayurveda and Yoga. 

Menopause is especially when you hardly realise what is happening to yourself. Your confusions are valid because that is what even your body feels - confused. Sudden changes can heavily impact your overall well-being and the lives of people around you.

Understand how you can approach your body as a whole through an integrated practice brought forth to you by Nirva Health.

Discover workshops, personalised consultations and wellness retreats designed to guide you and women like to be a friend in the crowd and walk you toward a vibrant gut health and harmonious menopausal journey.