Digestive Health in Midlife
As we get older, especially during peri- and post-menopause, many women start noticing digestive issues like stomach pain, heartburn, gas, bloating, diarrhea, or constipation.
There can be a lot of reasons for this, so it's always a good idea to talk to your doctor first.
One helpful tool is keeping a food journal. This can help you spot any new food intolerances. Foods you once enjoyed might start causing problems in midlife.
Hormonal changes during menopause can also affect how your digestive system works, slowing things down or irritating the gut lining. The gut microbiome (the healthy bacteria in your gut) also changes as we age. Research shows that after age 40, this diversity tends to plateau.
Other factors like less physical activity, poor sleep, pelvic health, and stress can also play a role in digestive issues.
What can you do to improve your digestion?
Eating more fibre from fruits, vegetables, and whole grains can help, but make sure to drink plenty of water with it. Fibre helps keep things moving, but adding too much too quickly can cause bloating or discomfort. Go slow and steady! If you have a condition like IBS or colitis, talk to your doctor about the right amount of fiber for you.
Reduce Inflammatory Foods: Minimize your intake of processed foods, added sugars, and alcohol. These can irritate the gut, contribute to inflammation, and disrupt the balance of healthy gut bacteria. Opt for whole, nutrient-dense foods to support a healthy digestive system.
Slow down when eating. Rushing through meals or eating while stressed can lead to digestive problems. Try putting your fork down between bites, or pace yourself with the slowest eater at the table (kids are great for this!). Make sure to chew your food well.
Daily Movement and Exercise: Physical activity stimulates intestinal muscles, helping food move more efficiently through your digestive tract. Activities like walking, yoga, and resistance training can improve digestion and reduce bloating.
Manage Stress: High stress levels can interfere with digestion by altering gut motility and the balance of gut bacteria. Incorporate stress-management techniques like mindfulness, deep breathing, or meditation to support your digestive health.
Remember, you don’t need to change everything at once. Small steps can make a big difference!