Prebiotic, Probiotics and Hormone Harmony

Hello dear readers!

How are you all? Every blog makes me hopeful that I am putting myself to some service by helping as many women as possible. I hope you have made the changes that I advised you in my previous blog and I am sure your gut is thanking me now.

I have been staying in Dubai for more than a decade. Me, as most of us, came here with a 2-year plan, as that was the length of employment Visa provided initially. Dubai opened my eyes to a much different world. No other place could you find where 200 nationalities stay in such close coordination and yet be at peace. Each one of us is very loyal to our own nation and forms a complex yet synchronous community. Also, I would like to highlight that this country had 15% of their own population and 85% comprises of expats. Each one follows the order of the land and vision of the Leaders of this country. It is due to the Vision of the leaders here, that has taken the country to such heights, in such a short period of time. We all found a home away from home. We live in mutualism to this country. Personally, I also found safety, independence, peace and harmony

Our gut bacteria, or “microbiota” as it’s called, is an equally complex yet a synchronous community, which lives in a mutualism with our body. Our bacteria are unique to each one of us, just like our fingerprint. The main role of gut microbiota is to control the metabolism of steroid hormones, such as estrogen. But when menopausal changes happen in our body, the loss of estrogen causes dysbiosis. This changes the composition of this microbiota, at various sites like our gut, vagina, skin and mouth. The change in these microbiotas doesn’t not just harm the mucosal texture but also is responsible for inflammation in other parts of the body. It causes a lot of bloating, indigestion and discomfort.

Certain scientific research highlights the pivotal role of microbiota in postmenopausal women health, it

• may increase intestinal calcium absorption thus preventing osteoporosis,

• is associated with reduced risk of breast cancer and type 1 endometrial hyperplasia,

• reduces gingival inflammation and menopausal periodontitis, and

• beneficially affects multiple cardiometabolic risk factors (i.e., obesity, inflammation, and blood glucose and lipid metabolism).

The changes in Gut bacteria have a significant influence on women in their menopause. So, women need to be mindful of what they eat during menopause. Ask yourself, are you feeding the heroes or the villains inside us the body? Are the bacteria going to rise as Avengers and warrior their way to health, or they turn out to be Thanos and make your life miserable.

And that is exactly why we need to understand what Prebiotic and Probiotics are?

In simpler terms, Probiotics are the active beneficial bacteria which aid digestion for us, since time immortal. The strains of Bacteria of course have changed over time.

And Prebiotic are the specific types of fiber that feed those bacteria.

Let’s just say, not all bacteria are Probiotics, and not all fibers are Prebiotics.

Making it simpler, Probiotics are the machines and Prebiotics are their fuel.

Probiotics aid motility and reduce gastrointestinal symptoms.

Prebiotics are beneficial with motility as well as metabolism and can help lower blood sugar levels too.

Let’s then discuss what dietary sources provide us with the above.

Probiotics are easily available fermented foods like Kefir, yogurt, kombucha, sauerkraut and kimchi. Kimchi in fact has prebiotic as well as probiotic properties. 1 serving of probiotic is recommended daily.

Where do we find Prebiotics?

Fruits, vegetables, grains, beans, legumes and nuts all are loaded with them. Suggested servings are 5 to 7 per day. 25 to 30 grams fiber intake. They say, you should try to include 30 different varieties of sources every week to keep the Gut wholesome and healthy

Along with aiding digestive symptoms, Prebiotics are also known to improve mood and reduce anxiety. So, you also end up sleeping well.

Finally, your gut sometimes needs rest and reset too. Hence the idea of Intermittent fasting seems very appealing and highly recommend that especially during menopause. Do this and your Gut will be loyal to your body, and both would find mutualism and create the harmony.