In the first part of our interview, we talk to nutrition therapist in the field of functional and therapeutic nutrition Jana Zahradníková, DiS., functional and interactive nutrition guide Eliška Hosnedlová , IHP (Integrative Health Practitioner) , and physician and nutrition advisor MUDR. Kateřina Fialová about the importance of a healthy gut microbiome.
In the interview, you will learn how to care for your gut microbiome, what is behind increased bloating, digestive problems, and a bloated belly before and during menstruation.
What causes increased bloating and changes in stool in women before and during menstruation?
Jana: In practice, I perceive two synergistic variables:
First, it is due to hormonal changes (especially estrogen and progesterone levels) accompanied by the shedding of the uterine lining. So, you could say that small changes in stool and mild intestinal discomfort can be a natural part of pregnancy . However, more pronounced bloating and diarrhea or unpleasant pain are often the result of hormonal imbalance . So, if we restore the natural balance of hormones, these discomforts will probably be moderated or disappear completely.
Secondly, the information above, in my opinion, intersects with the fact that many women experience a decrease in mental stability before menstruation and find themselves in an emotional flow . In this state, it is easy to fall out of the eating routine and reach for sweets, coffee or a glass of wine much more often. The influence of stress and sympathetic nerves is mixed in with this, and we have a burden on the intestinal microbiome , which can contribute to weakened digestion and feelings of bloating and diarrhea.
Eliška : I have to agree. The menstrual cycle hormones estrogen and progesterone, among other things, are involved in controlling intestinal motility, or the movement of food through the intestines . Hormonal fluctuations or certain imbalances can affect motility, especially in the second half of the cycle (the period before menstruation). Sudden and significant changes in estrogen and progesterone levels can cause symptoms such as bloating, constipation, or diarrhea .
Chemicals called prostaglandins and their increased production in the body also play a significant role in this case . Among other functions, they are also involved in the contraction of the uterine muscles, helping to get rid of the uterine lining if fertilization has not occurred. However, due to an inappropriate diet, their excessive production often occurs and prostaglandins can also start to cause muscle contractions in the intestines , which results in increased need and diarrhea before menstruation.
Kateřina: There are many reasons why digestion is not optimal. I would also like to mention that there are of course various combinations of them.
Among the most common ones, without a direct connection to female hormones, I would include a low-calorie diet and a disturbed microbiome , or intestinal dysbiosis.
What is the most common cause of bloating and digestive problems in women?
Catherine: There are many reasons why digestion is not optimal, and then of course there are their various combinations. Among the most common, without a direct connection with female hormones, I would include a low-calorie diet and a disturbed microbiome , or intestinal dysbiosis. And if we were talking about problems directly related to female hormones and the cycle, then it would be bloating and slower peristalsis (movement of the digestive tube) in the period from ovulation to menstruation, when the level of estrogen and therefore serotonin (known as the hormone of happiness) is physiologically lower, which also affect intestinal motility and therefore during this period women can suffer from constipation and bloating. On the contrary, with menstruation the level of so-called prostaglandins increases, which (if there are too many of them in the body, which is often related to a pro-inflammatory diet), affect intestinal motility in the opposite direction - i.e., they speed it up and women can suffer from diarrhea.
Jana: I would also add that the influence can be long-term chronic stress and incorrectly set priorities throughout life.
An example of this is a woman with priorities: first work or school, then friends and family, last but not least saving the world, and only when there is time left, it is her turn. However, in the long run, this cannot be practiced with mental stability and leads to chronic stress .
Chronic stress and neglected time will affect a whole cascade of mechanisms, starting with an imbalance between the sympathetic and parasympathetic nervous systems . These are parts of the autonomic nervous system that need to be in balance, thanks to which we can then cope with sudden stress or, conversely, good regeneration of the organism, including the regulation of digestion and immunity. Chronic stress denies this balance and disrupts digestion and the synergy of the stomach, intestines and liver. For proper digestion without bloating, it is therefore necessary to choose not only the right food, but also to ensure that the conditions for digestion are suitable.
What conditions are important for digestion?
Jana: For example, having the right pH in the stomach and enough hydrochloric acid . This environment has a large impact on intestinal health, because what passes through the mouth and stomach, whether in a better or worse digested form, continues straight into the intestines. And, as I mentioned, the parasympathetic is one of the systems that we need to have "turned on" in order to create good conditions for proper digestion . The parasympathetic is the part of the autonomic nervous system that is associated with experiencing well-being, rest, calmness and slowness.
Imagine a woman who is hastily devouring a bun while looking at her mobile phone. And on the other hand, another woman who consciously and slowly eats her morning porridge, broth, pancakes or eggs, chewing each bite well, drinking herbal tea, and all without a mobile phone, PC or significant time pressure. Such a seemingly small change in attitude can have an incredible impact on our digestion.
What role does the gut microbiome play in achieving healthy hormones in women?
Jana: Very important, everything is interconnected. I can mention one specific term, the so-called estrobolome . The estrobolome is a set of intestinal bacteria that regulates estrogen metabolism. Estrogen, along with progesterone, is our key hormone within the female reproductive system. And it is the estrobolome bacteria that modulate (filter) the activity and amount of estrogen that is produced in our body. The necessary amount of it remains in the body and the excess leaves the body.
In an optimal situation, there is a balanced ratio between active estrogen and estrogen that is excreted with the stool. However, the opposite is often the case. Many women have an imbalanced microbiome due to poor diet and chronic stress , which also affects estrobolome and excess active estrogen in the body. This entire imbalance then leads to estrogen dominance, which many women recognize in their deteriorated skin, PMS, mood swings, painful menstruation and sweet cravings.
Eliška: As mentioned, the gut microbiome is important for healthy hormone production and formation for many reasons. The gut ensures the absorption and utilization of important nutrients that allow hormones to function properly and maintains their balance. It also contributes to the proper functioning of the thyroid gland and the conversion of its hormones, which is also an essential part of women's hormonal health.
How can women take care of their gut microbiome to feel good?
Jana: I'll tell you something, women don't want to hear it, but often honesty is enough basics .
First of all, I would recommend aligning your priorities and starting to look for the cause(s) . Many women start from the opposite end and focus on the symptoms. They buy a bunch of supplements because they read that they need all kinds of probiotics, other supplements in the form of fiber and the like, but often their health condition does not change. It does not change because they helped a little in one area, but did not eliminate the cause(s).
By the way, I'm not saying that supplements are bad, I support all women who take extra care of themselves. I love working with functional nutraceuticals/supplements myself, but in the case of optimizing digestion and the menstrual cycle, I would start from the beginning and the rest will only " complement and support " the entire cascade of changes to restore a woman's health.
Eliska: The basis is natural foods without refined sugar , various food additives and industrially processed foods. The best support is bone and meat broths , fermented dairy products such as kefir or yogurt, or fermented vegetables . In addition to diet, our microbiome is also affected by how we take care of ourselves , how we can deal with stress and whether we exercise enough .
In summary, for a healthy microbiome it is important to:
- Develop a lifestyle and attitude that minimizes your intake of medications, antibiotics, and hormonal contraception.
- Minimize processed foods and refined sugars, including alcohol.
- Eat consciously , without your cell phone and don't gobble.
- Regularly include fermented foods – sour milk products, fermented vegetables and various types of fiber (from fruits, vegetables and nuts or seeds, cereals, pseudo-cereals and legumes).
- Give your intestines room to rest , don't constantly " worry " about something.
- Build your mental stability, as the sympathetic nervous system has a huge influence on the entire digestive synergy.
- Support overall bowel function and peristalsis through quality movement, breathing, and sleep.
- Don't overdo it with cleanliness . Healthy dirt is beneficial. Cuddle with animals, dig in the flower beds, it is proven that belonging to nature modulates our immunity and microbiome in the right direction.
- Probiotics, fiber supplements , and other supplements are wise choices if chosen and used wisely.
