Over 40: Hormones and the Gut – How to Support Your Health Naturally
When we reach our 40s, it’s fair to say that things start to feel a bit different. Many of us notice changes in energy levels, metabolism, and even mood swings.
Part of this change comes down to hormones, which shift as we age. But did you know that your gut health can have a significant impact on these hormonal changes?
Here, we’ll dive into the fascinating connection between gut health and hormones, plus offer practical ways to support your body through a hormone-friendly diet and lifestyle.
Hormones & Gut Health: A Crucial Connection
Hormones are chemical messengers that travel through the bloodstream to various organs and tissues, coordinating many essential bodily functions. They play a role in metabolism, sleep, mood, reproduction, and more. For both men and women, hormone levels shift as we age, with notable changes starting in our 40s.
The health of your gut—specifically, the gut microbiome, a complex community of microorganisms in your digestive tract—has a profound effect on hormonal health. This is because the gut and hormones have a bidirectional relationship: hormones influence gut function, and the gut microbiome affects hormone regulation. Here’s how:
Gut Health and Hormone Production
Your gut doesn’t just digest food; it also produces several hormones that regulate mood, appetite, and sleep. For example, serotonin (known as the “feel-good” hormone) is primarily produced in the gut, playing a role in both mood stability and digestive function.
The Estrobolome and Hormone Metabolism
A specialized group of bacteria in the gut, called the estrobolome, helps metabolize oestrogen, a hormone essential for both men and women. In a healthy gut, these bacteria metabolize and help eliminate oestrogen effectively, preventing it from accumulating to unhealthy levels.
When the gut is imbalanced—meaning there are more “bad” bacteria than “good”—this process is disrupted. Excess oestrogen can be reabsorbed into the body rather than excreted, potentially leading to hormonal imbalances.
Impact of Hormone Fluctuations on the Gut
In our 40s, fluctuating sex hormones, like oestrogen, progesterone, and testosterone, can influence gut motility. For example, oestrogen can alter peristalsis, the muscular movement that moves food through the digestive tract.
This can either speed things up, causing diarrhoea and abdominal pain, or slow things down, leading to bloating, gas, and constipation.
Signs of Gut-Related Hormonal Imbalance
When gut health is compromised, hormone metabolism is affected, which can lead to symptoms such as:
- Irregular periods or heavy menstruation in women
- Mood swings and irritability
- Sleep disturbances
- Low energy levels
- Digestive issues like bloating, constipation, or diarrhoea
These symptoms highlight the importance of a healthy gut for balanced hormones. Let’s look at the most effective ways to support your gut health and hormone balance through diet.
The Hormone-Friendly Diet: Key Foods to Support Your Gut and Hormones
One of the most impactful things you can do for hormone balance is to adopt a hormone-friendly diet.
Eating a variety of whole foods that nourish your gut bacteria helps maintain a balanced microbiome, which in turn supports healthy hormone metabolism.
Hormone-Supportive Foods to Include:
To keep your gut healthy and hormones balanced, focus on incorporating these nutrient-rich foods into your diet:
Fermented Foods
Foods like yogurt, kefir, kimchi, and sauerkraut contain some strains of beneficial bacteria that help maintain a healthy gut microbiome.
Prebiotic Rich Foods
Prebiotics are fibres that feed the beneficial bacteria in your microbiome. Sources include garlic, onions, leeks, asparagus, and bananas.
Omega-3 Fatty Acids
Omega-3 fats, found in wild salmon, sardines, flaxseeds, and walnuts, have anti-inflammatory properties that benefit both gut health and hormone regulation. Omega-3s are also essential for brain health, which can help with the mental clarity and emotional stability often challenged by hormonal shifts.
Glutamine-Rich Foods
Glutamine is an amino acid that supports the gut lining, helping prevent “leaky gut” syndrome, which is associated with inflammation and hormone disruption. Sources include cabbage, meat, fish, eggs, and nuts.
Collagen-Rich Foods and Bone Broth
Collagen is essential for gut lining integrity, and bone broth is an excellent source. It’s rich in amino acids like glycine, which supports gut health and can improve digestion.
Fibre-Rich Foods
Fiber is essential for hormone health because it helps regulate blood sugar levels and supports gut bacteria. High-fibre foods include fruits, vegetables, whole grains, beans, and legumes. These foods help keep digestion regular, which is key for hormone detoxification.
Probiotic Super Food Supplements
Consider incorporating into your diet a high-quality probiotic supplement like Immunity Fuel Probiotic Superfood, that combines probiotics and prebiotics with whole food nutrition. Replenishing beneficial bacteria lost daily can support gut health, aid in hormone regulation, and maximize nutrient absorption from food.
Foods to Avoid for Hormonal Balance
Certain foods can interfere with hormone health and gut function. Reducing these in your diet can help you avoid unnecessary hormonal fluctuations and digestive discomfort.
Added Sugar and Refined Carbohydrates
Sugar and refined carbs, like white bread and pasta, cause blood sugar spikes and increase insulin levels, a hormone that regulates glucose. Frequent insulin spikes can lead to insulin resistance and disrupt other hormone levels, like oestrogen and testosterone.
Processed Foods and Junk Food
Foods like chips, cookies, and fast food are high in unhealthy fats, additives, and preservatives that can harm your gut microbiome. These foods are also linked to chronic inflammation, which can exacerbate hormonal imbalances.
Highly Processed Meats
Bacon, sausage, and cold cuts contain preservatives and artificial ingredients that are hard on the gut. Studies show that diets high in processed meats are associated with an imbalanced microbiome, potentially impacting hormone health.
Hydrogenated Oils and Trans Fats
These unhealthy fats, found in many fried and processed foods, can promote inflammation and disrupt hormone production. Instead, opt for healthy fats like those in olive oil, avocados, and fatty fish.
Excessive Caffeine and Alcohol
High amounts of caffeine can trigger cortisol production (the “stress hormone”), which can lead to hormonal imbalances over time. Alcohol, particularly in excess, impacts the liver's ability to detoxify, which is crucial for healthy hormone metabolism.
Lifestyle Habits for Gut and Hormone Health
Diet is essential, but there are other lifestyle factors that can significantly impact your hormonal balance and gut health:
Regular Exercise
Exercise can help balance hormone levels by reducing stress, improving insulin sensitivity, and promoting regular digestion. Aim for a mix of aerobic exercises (like walking or cycling) and strength training for balanced benefits.
Stress Management
Chronic stress raises cortisol levels, which can interfere with other hormones and gut health. Practices like meditation, deep breathing exercises, and mindfulness can help keep stress in check.
Adequate Sleep
Sleep is essential for hormone production and regulation. Aim for 7–9 hours per night to support your body’s natural rhythms and recovery processes.
Limit Environmental Toxins
Toxins from plastics, pesticides, and chemicals in personal care products can act as endocrine disruptors, mimicking hormones and causing imbalances. Opt for organic produce and use natural cleaning and personal care products when possible.
The Role of a High-Quality Probiotic/Prebiotic Supplement
While incorporating gut-friendly foods into your diet and detoxing your lifestyle is important it is not always easy! Supplementing with a high-quality probiotic and prebiotic product, like Immunity Fuel Probiotic Superfood, can be a powerful addition to keep the microbiome in top shape.
Probiotics are beneficial bacteria that support gut health, and prebiotics are the fibres that feed them. Together, they create an optimal environment in the gut for balancing hormones and enhancing overall health. Here’s why taking a high-quality supplement is especially beneficial for those over 40:
Enhances Gut Microbiome Diversity
Age, diet, and lifestyle changes can reduce the diversity of bacteria in our gut. A supplement rich in probiotics helps replenish these beneficial bacteria, promoting a balanced microbiome, which is crucial for hormone metabolism and overall digestive health.
Supports Digestive Health and Nutrient Absorption
As we age, digestive efficiency can decline. Probiotics aid in breaking down food, improving nutrient absorption and digestion. This ensures that your body gets the maximum benefit from the healthy foods you eat, which is particularly important for the hormone-supporting nutrients discussed earlier.
Promotes Regularity and Detoxification
A healthy gut helps facilitate regular bowel movements, a crucial part of detoxification. By ensuring excess hormones are eliminated rather than reabsorbed, probiotics help maintain hormonal balance, preventing imbalances that can lead to symptoms like bloating, mood swings, and fatigue.
Boosts Immunity and Resilience
Gut health is closely linked to the immune system, with about 70% of immune cells residing in the gut. A high-quality probiotic/prebiotic supplement strengthens the immune system, making you more resilient against infections and inflammation, which are often stressors on hormone balance.
Improves Mental Health and Mood Stability
Known as the “second brain,” the gut influences mental health through the gut-brain axis, where the gut and brain communicate directly. Probiotics can support the production of serotonin, dopamine, and other mood-regulating neurotransmitters, which can help alleviate symptoms like anxiety, stress, and mood swings that often accompany hormonal shifts.
Supports Energy and Reduces Fatigue
Hormonal imbalances can lead to low energy and fatigue, and a well-supported gut microbiome helps counteract this by aiding digestion, absorption of energy-boosting nutrients, and overall metabolic health.
Taking Immunity Fuel Probiotic Superfood, a certified organic blend with both probiotics and prebiotics, can provide an easy and effective way to consistently support gut and hormone health, especially for those navigating hormonal changes in their 40s and beyond. Just a small daily serving can make a big difference in how you feel and function each day.
Key Takeaways
Supporting your gut health is one of the best ways to maintain balanced hormones, especially in your 40s and beyond. A diet rich in whole, unprocessed foods that feed beneficial gut bacteria, paired with regular exercise, stress management, and quality sleep, can make a significant difference.
Our 40s may bring new health challenges, but understanding the relationship between your gut and hormones is a powerful tool. With the right choices, you can support your body through these changes and promote both gut and hormone health for years to come.