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Gut Health
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Your Gut Does More Than Digest Food

It quietly influences hormones at every stage of life

We often think of the gut as something that simply digests food, but it plays a far bigger role in overall health. The gut helps absorb nutrients, supports the immune system, influences inflammation, and plays a role in how hormones are processed and regulated in the body. When the gut is not functioning well, we may notice fatigue, brain fog, bloating, mood changes or shifts in appetite.

 

Hormonal changes can strongly affect the gut at any age. Puberty, pregnancy, postpartum recovery, fertility treatments, medical menopause and midlife hormone shifts can all change digestion, bowel habits and food tolerance. Stress hormones also have a direct impact on gut function. While research into gut health and hormones is still developing, growing evidence shows that caring for the gut supports comfort, resilience and long-term hormonal health across the lifespan.

The Gut-Hormone Connection

How hormones reach the gut and why it affects so much more than we realise

Hormones travel through the bloodstream and interact with the gut because gut cells have hormone receptors. Oestrogen, progesterone, thyroid hormones, insulin, and cortisol all signal to the gut to help control digestion, nutrient absorption, gut movement, and the balance of bacteria. Gut bacteria also help break down, recycle, and remove hormones, keeping levels healthy and preventing overload.

 

Disruption in this system can affect a wide range of conditions. Hormonal shifts or gut imbalance can influence blood sugar control, linking gut health to diabetes and metabolic syndrome. Autoimmune conditions, including thyroid disorders and arthritis, are influenced by gut–hormone interactions, as are food intolerances and sensitivities. Stress, trauma, or PTSD can raise cortisol, which disrupts gut bacteria and digestion, while poor gut health can amplify hormone-related symptoms like fatigue, mood changes, irregular cycles, bloating, and low libido.

 

Supporting gut health with a nutrient-rich diet, hydration, and healthy lifestyle choices helps hormones and gut bacteria work together, protecting digestion, immune function, and overall wellbeing.

When the Gut Talks to the Brain

Our gut and brain are in constant conversation understanding this link can help us support mood, stress resilience, and overall wellbeing.

Many women notice that stress, low mood, or anxiety often come with digestive changes, from bloating to unsettled bowel habits. This is because the gut and brain communicate continuously through the gut-brain axis, a network of nerves, neurotransmitters, and chemical messengers that influence mood, cognition, and emotional regulation.

 

The vagus nerve plays a key role in this conversation, carrying signals from the gut to the brain and helping regulate stress responses, calm, and digestion. Gut bacteria also produce neurotransmitters like serotonin and GABA, which directly affect our emotions and sleep. When the microbiome is disrupted by stress, poor diet, or illness, these signals can be altered, contributing to anxiety, brain fog, or low mood.

 

Supporting the gut-brain axis is about more than diet, though fibre, prebiotics, and fermented foods help. Sleep, gentle movement, stress management, and mindfulness all nurture this connection. By caring for our gut and nervous system together, we empower both mind and body, helping us feel more resilient, balanced, and in tune with ourselves.

The Estrobolome Explained

What the Estrobolome Is

Within our gut lives a unique community of bacteria called the estrobolome. These microbes play a subtle yet powerful role in how our bodies handle oestrogen. By producing enzymes such as beta-glucuronidase, they help recycle oestrogen and influence the levels circulating through our bloodstream. This quietly shapes our hormone balance, affecting mood, energy, cycles, and menopausal experiences.

 

How It Works

When our estrobolome is thriving, it supports steady hormone levels, helping us feel more balanced. If the bacterial community becomes disrupted, oestrogen can build up or dip too low. This can contribute to heavier periods, more noticeable PMS, menopausal symptoms, and longer-term risks associated with hormone-related conditions. By understanding how these tiny allies work, we can see the gut as a partner in our hormonal health.

Nurturing Your Estrobolome

Our estrobolome is not just working quietly in the gut, it has a big influence on how we feel every day. A balanced estrobolome can help keep oestrogen levels steady, which supports healthy periods, eases menopausal symptoms, and even influences breast and uterine health.

 

Supporting these special gut bacteria does not have to be complicated. Simple steps like enjoying prebiotic fibres in vegetables, polyphenols in berries and tea, fermented foods such as yogurt or kimchi, and avoiding unnecessary antibiotics can make a real difference.

 

Think of it as a subtle but powerful layer of hormone care, working alongside lifestyle, diet, or HRT to keep the body balanced and resilient. By giving the estrobolome attention, we can help our hormones work more smoothly, digestion feel calmer, and energy and wellbeing flourish.

How Female Biology Influences Gut Symptoms

IBS symptoms are rarely random. Tracking digestion, stress, and hormonal changes over time can reveal patterns that help guide better care.

Symptoms often worsen around periods, ovulation, pregnancy, or hormone treatment changes

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Experts To Follow

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CHRISTIE
AUSTIN-HORE

Stress hormones can directly slow digestion or trigger cramping and bowel urgency

Endometriosis can irritate the bowel, mimicking or worsening IBS symptoms

Hormonal shifts affect gut sensitivity, making pain feel stronger than usual

Keeping a symptom journal helps uncover links between hormones, food, and flare ups

Understanding patterns supports more targeted treatment and fewer ongoing symptoms

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Why are gut symptoms so common in women?

IBS and ongoing gut discomfort affect women far more than men, and hormones are a big part of the story. Oestrogen and progesterone influence gut movement, sensitivity, inflammation, and how pain is experienced. When hormone levels fluctuate, digestion can slow down or speed up, the gut can become more reactive, and pain signals can feel amplified. This is why symptoms often worsen around periods, during perimenopause, or with hormone-related treatments.

 

Conditions such as endometriosis, PCOS, thyroid disorders, and autoimmune disease are frequently linked with IBS-like symptoms. Inflammation, nerve sensitivity, and altered gut bacteria can overlap, making symptoms complex and persistent. For many women, gut issues are not “just digestive” but part of a wider hormone picture. Understanding this connection allows symptoms to be managed with more compassion, accuracy, and long-term support.

How Endometriosis Can Affect Digestion & Gut Comfort

Many women with endometriosis recognise gut symptoms that sit alongside pelvic pain. Bloating, bowel discomfort, constipation, or IBS type patterns are common, yet they are often treated as separate problems. In reality, the gut, hormones, and nervous system are deeply interconnected.

 

Endometriosis is an inflammatory condition, and inflammation affects more than one area of the body. The gut and pelvis share nerve pathways and immune signalling, which means irritation in one area can heighten sensitivity in the other. This helps explain why up to 70% of women with endometriosis report digestive symptoms.

 

Stress plays a powerful role in this picture. When the body senses ongoing threat or pressure, it releases stress hormones such as cortisol and adrenaline. These hormones are designed for short bursts of survival, not long term exposure. In the gut, they slow digestion, reduce blood flow, and change how the muscles of the bowel contract. Over time, this can lead to pain, bloating, constipation, or diarrhoea.

 

Chronic stress also alters the balance of gut bacteria and weakens the gut lining, making it more sensitive and reactive. For women with endometriosis, this can amplify existing inflammation and pain signals. Research has also found higher rates of trauma and PTSD among women with endometriosis, suggesting the nervous system may remain on high alert.

 

Viewing endometriosis through a whole body lens allows space for more effective care. Supporting gut health, calming the nervous system, and addressing stress biology can sit alongside medical treatment, offering a more complete and compassionate approach to healing.

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Hormones and gut health rely heavily on key nutrients. During times of hormonal change, needs often increase, making deficiencies more common and symptoms more noticeable.

Nutrients That Support Gut
and Hormone Health
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DR. SALAS- 
WHALEN

Experts To Follow

Magnesium

  • Encourages relaxation and steadier sleep patterns

  • Helps the body unwind during periods of stress

  • Influences stress hormones that affect digestion

  • Glycinate or bisglycinate are best for midlife

Omega 3-6-9

  • Known for calming inflammation throughout the body

  • Support brain function and hormonal balance

  • Especially helpful in inflammatory conditions

  • Many modern diets do not provide enough omega's

Vitamin D3

  • Supports immune balance and gut function

  • Plays a role in how hormones send messages in the body

  • Essential for bone strength and overall health

  • Best taken as vitamin D3 with K2 for optimal absorption

Vitamin B 

  • Helps support mood and emotional wellbeing during hormonal changes

  • Aids the nervous system and healthy brain function

  • Supports energy production and reduces feelings of fatigue

  • Helps regulate stress responses and anxiety

  • Supports healthy skin, hair, and nails 

Fibre

  • Keeps digestion smooth and helps maintain healthy bowel movements

  • Feeds the good bacteria in the gut, supporting a balanced microbiome

  • Helps manage blood sugar and supports hormone metabolism

  • Found in whole grains, vegetables, fruits, nuts, and seeds

Probiotics

  • Replenish healthy bacteria in the gut and support overall gut balance

  • Can improve digestion, reduce bloating, and help hormone processing

  • Useful during or after antibiotics to restore gut health

  • Found in live yogurts, fermented foods, and high-quality supplements

Vitamin D and Hormone Health
The Missing Link

Many of us assume that vitamin D is only about bones, or something to think about in winter. Yet when levels dip, we often feel it long before we recognise it. Energy fades, mood feels flatter, aches appear without a clear reason, and the body starts sending subtle signals that something is off.

 

Vitamin D behaves more like a hormone than a vitamin. Its receptors are found throughout the body, including the ovaries, thyroid, breast tissue, immune system, and brain. This is why low levels can influence hormone balance, inflammation, sleep, immunity, and emotional resilience. In the UK, around one in five adults is deficient, with rates higher in women and during the darker months.

 

Low vitamin D can show up in unexpected ways. Ongoing tiredness, muscle or joint pain, low mood, frequent infections, or even unusual breast sensations such as tenderness or itching can sometimes be linked. Any new or persistent breast changes should always be checked by a GP, but vitamin D status is often an overlooked piece of the puzzle.

 

Taking a daily vitamin D3 supplement is one of the simplest ways to support hormone health. Pairing it with vitamin K2 helps guide calcium into bones and away from soft tissues, supporting long term health. For many women, this small daily habit brings noticeable improvements in energy, resilience, and overall wellbeing.

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How Electrolytes Support Energy and Mental Clarity

Low electrolytes can show up as migraines, fatigue, and crashes

When hormones fluctuate, our brains often feel it first. Oestrogen and progesterone influence how the brain uses glucose, regulates blood flow, and communicates with the nervous system. During perimenopause and menopause, these shifts can make us more sensitive to even small drops in hydration and minerals. Suddenly we feel foggy, headachy, flat, or strangely drained for no obvious reason.

 

Electrolytes such as sodium, potassium, magnesium, and calcium help nerve cells fire properly, support muscle function, and maintain stable energy levels. On warmer days, during busy commutes, workouts, or long stretches of mental load, we lose these minerals through sweat and stress hormones. Cortisol increases mineral excretion, meaning ongoing stress can quietly deplete what the brain needs to stay sharp and settled.

 

This is why low electrolytes often show up as migraines, headaches, dizziness, or that heavy, cotton-wool brain feeling. Keeping an electrolyte sachet in a handbag or desk drawer can offer a gentle reset when energy dips. Mixed with water, it helps restore balance more effectively than reaching for caffeine or a sugary snack, supporting clearer thinking and steadier energy when we need it most.

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Is Alcohol Hitting Harder?

Many women notice that alcohol affects them differently over time. What once felt relaxing can later trigger poor sleep, anxiety, digestive discomfort, or a stronger physical hangover. This is not a lack of resilience, it is biology.

 

Hormones play a key role in how alcohol is processed. Oestrogen influences liver enzymes that break alcohol down, while progesterone affects the nervous system and gut motility. As hormone levels fluctuate, particularly during periods of hormonal change such as cycle shifts, pregnancy, medical treatments, or midlife transitions, alcohol can be metabolised more slowly. At the same time, the gut lining can become more sensitive, increasing inflammation, bloating, reflux, and changes in bowel habits.

 

Alcohol also disrupts blood sugar balance and the gut microbiome, which can amplify hormonal symptoms the following day. Understanding this relationship helps explain why tolerance often changes and why many women naturally begin to rethink how, when, or if they drink.

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Why Tolerance Changes

  • Oestrogen affects how efficiently the liver clears alcohol

  • Hormonal shifts can slow alcohol metabolism

  • The gut lining becomes more reactive during hormone fluctuation

Knock On Effects

  • Broken or lighter sleep

  • Increased anxiety or low mood

  • Gut symptoms such as bloating or reflux

  • Energy dips linked to blood sugar changes

Small Diet Shifts That Make a Big Difference
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Zero or Low Alcohol

Many women notice that alcohol simply does not feel the same as hormones shift. The gut becomes more sensitive, sleep feels lighter, and the next day can bring fogginess or bloating. Alcohol irritates the gut lining and interferes with how hormones are processed and cleared by the liver. Choosing alcohol-free or low-alcohol options more often gives the gut time to settle and hormones space to rebalance. Sleep often improves first, followed by steadier energy and mood. This is not about cutting everything out, but about choosing what helps the body feel calmer, clearer, and more resilient.

Fibre as Daily Support

Fibre is one of the quiet heroes of hormone health. It supports digestion, feeds beneficial gut bacteria, and helps escort excess hormones out of the body. Without enough fibre, hormones such as oestrogen can linger longer than they should. Over time, this may add to bloating, heaviness, or hormonal discomfort. A fibre-rich plate does not need to be complicated. Vegetables, beans, seeds, oats, and whole grains all count. Small, consistent choices tend to work better than sudden overhauls, allowing the gut to adapt gently and steadily.

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Supporting the Microbiome

Inside the gut lives a delicate ecosystem that influences far more than digestion. The microbiome helps regulate inflammation, immunity, and hormone balance. When it is supported, the body tends to feel more stable and resilient. When it is disrupted, symptoms often appear elsewhere first. Variety is key. Different plants, fermented foods, and regular meals help beneficial bacteria thrive. Stress, antibiotics, and ultra-processed foods can unsettle this balance. Supporting the microbiome is about long-term care rather than quick fixes, creating a gut environment that quietly supports hormone health every day.

As women move through perimenopause and menopause, changes in hormone levels can affect muscle mass, energy, and recovery. Protein is a cornerstone nutrient that supports these systems, helping maintain muscle, bones, and metabolic health. It also plays a key role in hormone production, including enzymes and neurotransmitters that regulate mood, sleep, and energy.

 

Protein is made up of amino acids, the building blocks for muscles, skin, hair, and hormones. Adequate intake helps preserve lean muscle, supports metabolic rate, and contributes to overall vitality. Research shows that protein can help stabilise blood sugar, which is particularly important when oestrogen and progesterone fluctuations can lead to fatigue, brain fog, or cravings.

 

Women can obtain protein from both animal and plant sources. Lean meats, fish, eggs, and dairy are rich in complete proteins, while legumes, soy, nuts, and seeds provide essential amino acids for those following a plant-based diet. Protein powders and shakes, such as whey and rice protein, can also offer a convenient way to meet daily needs, particularly around exercise or busy schedules.

 

In short, protein is not just a trendy nutrient. It is a vital ally for strength, hormone balance, energy, and long-term health in midlife and beyond.

Protein: Powering Women’s Strength and Hormone Health

Weight Loss Injections and the GLP-1 Hormone

What is known, what is still unclear, and why informed choice matters

GLP-1 weight loss injections can feel confusing because they are described as new, yet they are based on a hormone our bodies already make. GLP-1 is a natural gut hormone released after we eat. Its job is to signal fullness to the brain, slow the movement of food through the stomach, and help regulate blood sugar. In simple terms, it helps us feel satisfied and stops us overeating.

 

GLP-1 medications work by copying this natural hormone signal. They are synthetic versions designed to last much longer in the body than our own GLP-1, which normally breaks down within minutes. By staying active for days or weeks, they continuously dampen hunger and reduce appetite.

 

This explains both the weight loss and the current debate. When the medication is stopped, appetite signals often return to previous levels. Studies and real-world reports show that many people regain some or all of the weight, which has led to discussion about whether long-term or ongoing use may be required to maintain results.

 

What is still unclear is how long-term use affects women’s hormones, muscle mass, bone health, and metabolism through midlife and menopause. Side effects such as nausea, digestive discomfort, fatigue, and muscle loss are already being reported.

 

For some women, GLP-1 medication may offer support. For others, addressing hormones, stress, sleep, nutrition, and metabolic health may feel like a more sustainable path. Informed choice is essential.

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Did You Know? 

  • Collagen supplements do not go straight to the skin or joints. They are broken down into amino acids, which the body uses where repair and rebuilding are most needed.

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  • Plant-based collagen does not exist. Plant products can only provide nutrients such as vitamin C, zinc, and amino acids that support natural collagen production.

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  • Collagen loss is not only linked to ageing. Chronic stress, inflammation, poor sleep, sugar intake, and hormonal changes can all reduce collagen levels.

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  • Collagen works best with support. Adequate protein, vitamin C, and minerals are needed for the body to rebuild collagen-rich tissues effectively.

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  • Collagen support is gradual. Consistent daily intake and lifestyle habits matter more than short-term or high-dose approaches.

Why This Structural Protein Supports Digestion, Hormones, and How We Age

Many of us think of collagen as something linked to skin or joints, but its role goes much deeper. Collagen is the most abundant protein in the body and acts as the internal scaffolding that supports our gut lining, connective tissue, blood vessels, skin, and joints. When collagen is strong, the body feels more resilient and supported from the inside out.

 

The gut lining relies heavily on collagen-rich tissue to stay intact. When collagen levels decline, the gut barrier can become more fragile, making us more prone to bloating, sensitivity, inflammation, and digestive discomfort. Amino acids found in collagen, such as glycine and glutamine, help repair and soothe the gut lining, supporting calmer digestion and better nutrient absorption.

 

Hormones play an important role here. Oestrogen helps protect collagen, which is why collagen loss accelerates during perimenopause and menopause. This can affect not only skin and joints, but also gut comfort and recovery.

 

Collagen supplements do not replace collagen directly. Instead, they provide the building blocks our bodies use to repair and rebuild tissue. Bone broth, collagen peptides, and adequate vitamin C all support this process.

 

Supporting collagen is not about appearance alone. It is about strength, repair, and whole-body support as we move through midlife and beyond.

Collagen

Creatine for Energy, Strength, and Mental Clarity

Helping muscles, brain, and energy keep pace with hormonal changes

As hormones shif many of us notice fatigue, reduced strength, slower recovery, and mental fog. Falling oestrogen affects muscle mass and cellular energy, leaving us feeling depleted. Creatine supports these systems by helping muscles maintain strength and supplying the brain with steady energy.

 

Creatine works by recycling ATP (adenosine triphosphate), the molecule that powers every cell. Think of ATP as the body’s rechargeable battery. Every movement, thought, and cellular process relies on it. By replenishing ATP, creatine helps muscles perform, supports brain function, and promotes cellular resilience. Research increasingly links creatine with improved physical stamina, better mental focus, and greater resilience during stress or poor sleep.

 

Creatine is one of the most studied supplements worldwide, safe, and easy to incorporate into a balanced diet through supplements or creatine-rich foods such as meat, fish, and dairy. It is not a stimulant and does not spike blood sugar. It is generally gentle on the gut when taken with food and adequate hydration. For many women, creatine quietly becomes an ally for strength, energy, and clearer thinking during hormonal transitions.

Nature's Herbs For Healing

Herbs have been used for centuries to support digestion, ease discomfort, and calm an overactive gut. Peppermint can relax tense muscles in the digestive tract, helping to reduce bloating and cramping. Chamomile has gentle anti-inflammatory and soothing properties, making it ideal for sensitive stomachs, while ginger can calm nausea and settle digestion. Fennel seeds may ease bloating and gas, and turmeric supports overall gut health by reducing inflammation.

 

Incorporating these herbs into teas, cooking, or supplements can provide gentle daily support. While they are not a cure for chronic gut conditions, herbs can complement dietary and lifestyle changes, helping to manage symptoms more naturally. Listening to your body and experimenting with combinations can help identify which herbs bring the most relief, and pairing them with balanced meals amplifies their benefits.

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Quick Tips For Comfort

  • Chamomile tea to calm digestion

  • Peppermint for bloating relief

  • Fennel seeds after meals

  • Ginger to ease nausea

  • Licorice root for gut lining

  • Slippery elm for soothing discomfort

  • Dandelion tea to support liver

  • Turmeric to reduce gut inflammation

  • Digestive bitters before food

  • Marshmallow root for gentle relief

  • Lemon balm to ease tension

  • Cardamom to support digestion

Calm, Restore, Support 

Natural treatments can work alongside diet and herbs to ease gut discomfort and support hormonal balance. Acupuncture may help regulate gut function, reduce pain, and calm the nervous system.

 

Vagus nerve calming techniques, including deep breathing exercises and gentle abdominal massage, can reduce gut tension and improve digestion. Warm compresses or heat pads relax muscles and ease cramping, while mindfulness practices and yoga support overall gut-brain connection.

 

Staying hydrated, moving regularly, and maintaining a consistent routine further helps the digestive system function smoothly. These methods are particularly useful during hormonal shifts, such as perimenopause, menstruation, pregnancy, or postpartum recovery, when the gut can feel more sensitive. Combining these strategies creates a holistic approach, supporting comfort, resilience, and long-term gut and hormone health.

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