Understanding Women's Health Through the Gut and Nutrition
Recently, I talked to a woman who experiences hormonal imbalance, thinks she might have PCOS and insulin resistance, is stressed, has a kid, works full time, works out every day, tries to eat healthy, and... feels overwhelmed. She doesn't know where to start. She thinks she does many things right but then wonders what "right" even means.
While we talked, I realized that it's understandable that she feels lost. There's SO MUCH information about what is "right and healthy," and she tries everything simultaneously. This makes it hard for her to focus on one thing and feel successful in her endeavors.
That made me realize that sometimes less is more. I want to use this as a summary of the three blog posts I have written on gut, nutrition, and women's health. Because, at the end of the day, our gut is more relevant to our health than many of us realize.
Let's start with the basics:
The intricate communication between our gut and brain influences our mood, stress levels, and more.
The Gut-Brain Connection and Women's Mental Health
Not only does the brain play an essential role in how our gut functions, but gut bacteria can also interact with our central nervous system.
This is crucial to know because, for every message the brain sends to the gut, the gut sends nine back. If our gut is dysbalanced, the message sent to the brain may not be as clear and disrupt our systems.
So, it should come as no surprise that to feel good, we must take care of our gut and its microbiome, the microorganisms living there.
Fortunately, the field of microbiome research has grown, suggesting that habits like fiber intake, proper hydration, and stress management are extra important to care for your mental health.
Read the blog post
Hormones, Gut Health and Women's Wellness
Your gut microbiome changes throughout your life. One of the most significant shifts occurs at a young age, when you first switch from milk to food.
So far, so good… but why is gut health especially relevant for women?
Because sex hormones affect gut bacteria and hormone levels differ between men and women.
One subset of the microbiome, called the estrobolome, is in charge of metabolizing and modulating the body's circulating hormone estrogen.
An unhealthy and unbalanced gut microbiome can lead to excess estrogen levels, contributing to conditions like PCOS, endometriosis, and infertility.
What can you do about it?
There are a few things you can't control, like your genes. But there's a lot you can do to support a healthy gut and estrobolome.
Adopting lifestyle changes such as dietary modifications by including pre-and probiotics and colorful fruits and vegetables (to increase your fiber intake), reducing alcohol consumption, and staying physically active will benefit your gut health and hormonal balance.
The Impact of UnderfuelWomen'sWomen's Health
Underfueling, or not consuming enough calories to meet the body's energy needs, can have profound negative effects on women's health andnd their gut.
Chronic underfueling poses significant risks, from hormonal imbalances and nutrient deficiencies to muscle loss and impaired mental health.
Women tend to forget to eat when stressed or purposely count calories to avoid weight gain. Yet, we must understand that we need to shift the focus from calories or lack thereof to nourishing our bodies with balanced nutrition to support overall well-being and vitality.
Read the full blog post
Control the Controlables
As I mentioned in the introduction, women and people in general tend to try many things simultaneously, but I suggest focusing on one thing, making it a habit, and then introducing the next.
I have created the following list of vital components for your gut health. Look at it and ask yourself what you feel good about already and what is ONE thing you would like to implement or improve in your daily life as a next step.
The Take Away
Understanding the intricate interplay between the gut, hormones, and nutrition is essential for women and their well-being. By prioritizing gut health through dietary interventions, lifestyle modifications, and stress management strategies, women can optimize their physical and mental health throughout their lifespan. Remember, small, sustainable changes in diet and lifestyle are key to long-term health and vitality.