Revitalizing Calmness Through the Gut-Brain Axis: A Menopausal Wellness Guide
Written and edited by Sarah Bonza MD. MPH, FAAFP, DipABLM, NBC-HWC
The journey through menopause can often feel like a turbulent sea of emotional and physical changes. At Bonza Health, we're exploring groundbreaking ways to navigate these waters, focusing on the transformative power of the gut-brain axis. It's a little-known fact that our gut flora, the complex community of microorganisms residing in our digestive system, play a crucial role in our overall mental well-being.
The Gut-Brain Connection: A Hub of Serenity
Our gut is not just about digestion; it's a biochemical powerhouse. Astonishingly, it produces more neurotransmitters, including serotonin, than our brain. This fact gains particular significance during menopause, as studies indicate a shift towards less microbial diversity in the gut during this phase of life (NCBI, 2022).
Boosting Gut Health: A Three-Pronged Approach
To enhance the gut microbiome, thereby influencing mood and calmness, consider the following recommendations:
MetaFiber by Metagenics: Fiber is the feast of the gut flora. Unfortunately, most individuals fall short in their daily fiber intake. MetaFiber provides a substantial 5 grams of fiber per 2 teaspoon serving, contributing towards the average requirement of 30 grams a day for women. Adjust the dosage based on individual tolerance and gastrointestinal symptoms.
PhytoBiome by Designs for Health: This supplement contains extracts from high polyphenol foods like cranberries, pomegranates, blueberries, and red grapes. Polyphenols are another crucial nutrient for a thriving gut microbiome.
Quality Probiotics: A diverse gut microbiome is key during menopause. Probiotics such as Therbiotic by Klaire Labs, HMF Travel by Genestra, and MegaSpore Biotic by Microbiome Labs are excellent choices to support this diversity.
Intermittent Fasting: An Ancillary Strategy
Beyond supplements, intermittent fasting emerges as a powerful tool. As Dr. Pelz discusses in "Fast Like A Girl," a 48-hour fast can significantly enhance neurotransmitter production and mental clarity. This approach, which boosts catecholamines, is particularly beneficial for those experiencing low mood, brain fog, apathy, or anhedonia. However, it might be less suitable for individuals grappling with high anxiety or irritability.
Embracing a Holistic Path to Tranquility
Navigating menopause requires more than just managing symptoms; it's about embracing a holistic approach to health. By focusing on the gut-brain axis and incorporating these strategies into your routine, you can significantly enhance your sense of calm and well-being during this transformative period.
At Bonza Health, we are committed to empowering you with knowledge and tools to reclaim your vitality and serenity, tailored to your unique journey through menopause.
Sign up to access Dr. Sarah Bonza’s Fullscript Dispensary and discover her recommended b-calm supplements to help you on your perimenopause or menopause journey. Specific supplements can help reduce the symptoms you experience and improve your overall mental, physical, and emotional health.
Learn more about perimenopause and your hormonal health with our upcoming course, The Vitality Blueprint: A Physician's Step-by-Step Guide to Conquering Perimenopause.
Join the waitlist today! Course will launch soon.
