How food and lifestyle can alleviate digestive symptoms

 The number of people experiencing health symptoms relating to this awesome system is considerable. Although it is hard to establish exactly how many people are regularly affected, data suggests at least:

• 80% UK population suffer digestive issues at least once a month

• 30% regularly have reflux or indigestion

• 15% regularly take proton pump medication, although in most cases, these should be for short term use only

• 25% experience IBS  

  
  

The reasons for symptoms can be varied, complex and highly individual. Diet, including low fibre and insufficient fluid intake may contribute, as can stress and poor sleep. Medication and functional issues, including sex hormone fluctuations, poor bile flow, or low levels of stomach acid may also play a role. Additionally, symptoms can get worse as we age for a number of reasons.

Caroline Milne of Unmenopaused has written a fabulous piece about the impact fluctuating hormones can have on digestion during menopause. See the end of the post for Caroline's insight. However, many women also notice changes to their digestive system during their monthly menstrual cycle for similar reasons.

Do you ignore digestive issues? Of all the health complaints I support people to manage, digestive symptoms are definitely the ones clients are most likely to put up with for years before taking action.

Yet, acid reflux, heartburn, constipation, diarrhea, bloating and stomach cramps can be really miserable and make every day life a real challenge. There may have more than one root cause and it can be hard to identify them alone. If you want to discuss how I might help you address yours, do get in touch.

Eating at a table. Much of the advice I share with people about nutrition and lifestyle is very simple but can be highly effective. Eating at a table, without distraction, falls into this category. And yet, I have seen the powerful effects of this simple strategy time and again.

Why eating without distractions matters. When you sit down to eat and are fully focused on your food, your brain receives cues to switch your nervous system into its parasympathetic or 'rest and digest' state. As the name implies, this triggers production of digestive secretions and juices, supports movement of food through your digestive tract and maximises release of nutrients.

Link to digestive issues and appetite. If you sit to eat, you are more likely to chew your food properly, reducing the burden on your stomach and colon to break your food down. This can help alleviate a whole host of gut issues including constipation, reflux and nausea.

Eating this way tends to take longer, sending messages to your brain to release satiety, or fullness, hormones and can curb overall food intake.

A challenge for you: over the next week, notice how often you eat on the go, or while scrolling on your phone, reading, or continuing to work. How does this compare to the number of times you sit and eat calmly, noticing your food and appreciating the hard work you put into preparing it?

Fluids. These are a vital component of the digestive secretions your body needs to break down your food. Drinking sufficient fluids not only supports production of these secretions, it also aids the passage of waste through your digestive tract for elimination from your body. This is another example of a simple solution that can really support management of digestive symptoms.

How do you know if you are getting enough? The simplest way is to be aware of the colour of your urine when you go to the toilet. It should be pale straw and if it is darker, or smells in any way, it may be a sign that you need to drink more.

MENOPAUSE FOCUS

✨Caroline Milne✨

Unmenopaused

Menopause and Your Gut: What's Going On?

When we think about menopause symptoms, hot flushes, night sweats and mood changes often spring to mind. But what about bloating, constipation, abdominal discomfort and changes in bowel habits?

These are symptoms many women experience during perimenopause and menopause, yet we don't always make the connection with our changing hormones.

A small 2023 Harley Street at Home Digestive Health Survey of 59 women in a digestive health programme highlighted how common these difficulties were, with 85% reporting bloating, 53% abdominal pain, 52% constipation, and 38% diarrhoea.

So, what have our hormones got to do with digestion? Oestrogen and progesterone don't just influence our reproductive system. They also interact with receptors and signalling pathways throughout the digestive tract. The hormones can influence gut motility- the movement of waste through our digestive system. As hormone levels fluctuate during perimenopause, some women may notice changes in their usual bowel habits, including constipation, bloating or periods of looser stools. 

And what about our gut microbiome? Our gut is home to trillions of microorganisms that support digestion, immune function and overall health.

Emerging research suggests a fascinating two-way relationship between oestrogen and our gut microbiome. Certain gut bacteria help process and recycle some oestrogen within the body, while changing hormone levels may also influence the composition of our gut bacteria.

Scientists are still exploring what this relationship means for our health during menopause.

Let's not forget the gut–brain connection! Our digestive system and brain are constantly communicating through the gut–brain axis. Stress and anxiety can influence gut motility and sensitivity, sometimes making digestive symptoms more noticeable. With disrupted sleep, anxiety and increased stress being common experiences during perimenopause, it's easy to see how several factors might combine to affect our digestive wellbeing.

What can we do to help? Simple lifestyle habits can make a difference. Eating a varied, fibre-rich diet, staying hydrated, moving regularly and finding ways to manage stress can all support digestive health. And importantly, don't automatically dismiss new or persistent digestive symptoms as 'just menopause'. Ongoing abdominal pain or persistent changes in bowel habits deserve medical assessment. Understanding what's happening in our bodies is often the first step towards feeling more in control.