A Healthy Microbiome: Diverse, Abundant, and Thriving

Your body hosts trillions of tiny organisms—your microbiota—that live in your gut, skin, and even your vagina. Most of them are found in your gut, where they regulate essential processes, making them vital for overall health. In fact, a healthy adult can carry up to 2 kilograms of these microorganisms!

A thriving gut microbiome is diverse, abundant, and active. So, how can you support it?

Click to Jump Ahead:

• Diet for a Healthy Gut
• Prebiotics vs. Probiotics
• Gut Microbiome and Menopause
• The Vaginal Microbiome

• Eat Whole Foods: Include plenty of fiber-rich fruits and vegetables like kale, Swiss chard, and cabbage. Focus on soluble fiber, polyphenols, and antioxidants, as these prebiotic compounds feed your gut microbes.
• Avoid Processed Foods: Diets high in processed foods and simple sugars can starve your microbiome.
• Limit Alcohol and Smoking: These can harm gut health, as can overuse of antibiotics and acid-suppressing medications.

• Prebiotics: These are food for your microbes, found naturally in fiber-rich foods or supplements. Prebiotics nourish your existing gut microbiome.
• Probiotics: These are live microorganisms you consume, often in supplements or fermented foods. However, many foods marketed as “probiotic,” like yogurt or kimchi, may not contain enough live bacteria to have a significant impact on health.
• Choosing Probiotics: Specific strains address specific health concerns. For example, some strains can help prevent bladder infections, but they must be carefully selected and evidence-based. Use resources like the Clinical Guide to Probiotics for reliable information.

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• Estrogen and Gut Health: The gut microbiome plays a role in metabolizing estrogen, though research is still emerging.
• Symptom Support: Certain probiotics show promise for addressing menopause-related symptoms like insulin resistance or migraines.
• Ground Flaxseed: Rich in soluble fiber and lignans, it helps balance estrogen, especially during perimenopause.

The Vaginal Microbiome

• Estrogen’s Role: Declining estrogen during menopause disrupts the vaginal microbiome, leading to imbalance and potential issues like odor or infections.
• Support Options: Vaginal estrogen is the gold standard for restoring balance. Some probiotics may also help prevent yeast infections and improve vaginal health.

Helpful Resources

For more information about probiotics and prebiotics, visit these trusted resources:

• Alliance for Education on Probiotics
• Clinical Guide to Probiotic Products (Canada)
• Clinical Guide to Probiotic Products (USA)
• International Scientific Association for Probiotics and Prebiotics

By nourishing your microbiome, you support your body’s resilience, metabolism, and overall health through every stage of life.

Empower Your Menopause Journey Today!