SPEAKER_00 0:00

Have you ever felt like your body changed almost overnight? Foods you've eaten your entire life suddenly leave you feeling bloated. Maybe you're constipated one week and then you're running to the bathroom the next. Your stomach seems more sensitive, your anxiety feels higher, you get that brain fog going on, and you can't sleep. And you're left wondering what is happening to me. Most women assume these are separate problems, digestive issues, hormones, stress, poor sleep. But what if they're all connected? Today we're going to talk about one of the most overlooked changes that happens during perimenopause, the changes taking place inside your gut and why they may be influencing far more than your digestion. Welcome to the Sleep Coach. I'm your host, Shelly Simpson. If you're exhausted, but your mind won't shut off at night, you're in the right place. Each week, we'll unpack the science of sleep, hormones, and the nervous system so you can understand what's happening in your body and finally get the rest you deserve. Here we quiet the 3 a.m. mind, calm the body, and help you finally get the sleep you've been missing. When most of us think about the gut, we think about digestion. I mean, breaking down food, absorbing nutrients, maybe avoiding heartburn after Taco Tuesday night. But your gut does so much more than digest food. It's home to trillions of microorganisms, bacteria, fungi, and other microbes that together form what's called your gut microbiome. And don't let the word bacteria scare you. I don't know if you know, but there are such things as good bacteria and bad bacteria in the gut. Obviously, you want more good bacteria than bad bacteria, but many of these microbes are incredibly helpful. They help digest fiber, produce vitamins, support your immune system, and protect the lining of your intestines. And they communicate with your brain, your hormones, and even your immune system. I mean, the gut is actually at least three-quarters, if not more, of your immune system. It's a big, big part of your immune system. In many ways, your gut acts like a command center that's constantly gathering information and sending messages throughout your body. Here's where things get really interesting. One of the biggest hormonal changes during perimenopause is the fluctuation and even eventually the decline of estrogen. Most women know estrogen affects things like those wonderful hot flashes, changes in your menstrual cycles, and a decrease in bone health. But many don't realize that estrogen also interacts with the gut microbiome. There has been a group of gut bacteria that have been identified by researchers called the estrobolome. And these bacteria help metabolize estrogen and influence how much estrogen is recycled in the body. Think of it like a recycling center. After your liver processes estrogen, some gut bacteria can reactivate certain forms so they can be reabsorbed while others are eliminated. That means that your hormones can influence your gut, and your gut may influence how estrogen is processed. It's a two-way relationship, not a one-way street. So why do so many women say, I could eat anything in my 30s? Now everything bothers my stomach. Have you ever noticed that? I mean, there are certain foods now that I used to be able to eat, even say 10 years ago, that I cannot eat anymore, that I just kind of like, oh, I really miss eating all those rich foods or all that pasta that I used to be able to eat that I don't really eat anymore. And yeah, it's a thing. So now everything bothers my stomach. Have you ever said that? There isn't one single answer. Hormonal shifts can't actually change how quickly food moves through the digestive tract. Stress, which often increases during midlife, as we've talked about before, we are part of the sandwich generation. We have kids we're taken care of. We have aging parents. So we are taking on a lot. And that stress affects digestion. I mean, work stress, relationship stress, financial stress. It's all stress, and it's going to affect your digestion. Sleep changes can also influence the gut microbiome. Diet, medications, physical activity, they all play a role. I mean, overuse of antibiotics, that's what happened to me. Just a prolonged use of antibiotics, and it destroyed my gut. And I still have gut issues today because of it, including stress, chronic stress from work or whatever. It just all just plays a major role in how disruptive it has caused my gut personally. Researchers are finding that these factors together may contribute to changes in the gut microbiome during menopause. And that may help explain why digestive symptoms become so common during this stage of life. Now let's connect the dots. Your gut and your brain communicate constantly through what's called the gut brain axis. And one of the major communication pathways is the vagus nerve, which links your digestive system with your brain. Signals travel in both directions. So when you're stressed, your digestion often changes. And when your digestion is disrupted, it can influence how your brain feels. Have you ever noticed your stomach gets upset before a stressful event or during a stressful event? Or when you've had digestive issues for several days and your mood isn't quite the same. It's not your imagination. Your gut and your brain are having a conversation. And you may not like the conversation. The conversation may not be so pleasant between the two, but they're having a conversation. Another piece of the puzzle is inflammation. And as we age, the body naturally becomes more prone to low-grade inflammation and hormonal changes may contribute to that process. Researchers are now exploring how changes in the gut microbiome may influence inflammation throughout the body. And why does that matter? Because inflammation doesn't stay in one place. It affects energy levels, all energy levels, brain function, your mood, your metabolic health, and potentially sleep quality. So this doesn't mean inflammation causes every symptom, though, but it reminds us that our body systems don't operate in isolation. All right. So what about sleep? You knew we were going to get there eventually. I mean, this is the sleep coach podcast. Sleep and gut health have a fascinating relationship. Studies suggest that poor sleep can alter the composition of your gut microbiome. And at the same time, changes in the gut may influence inflammation, stress signaling, and the nervous system, all of which can make sleep quality more difficult. It's a two-way street. Poor sleep can affect your gut and your gut can affect the systems that support healthy sleep. That's one reason I talk about a whole body approach. Instead of just chasing one symptom, we start asking a better question. What is my body trying to tell me? So there are three ways to support your gut. Before you spend hundreds of dollars on supplements, and I'm not saying supplements are a bad thing. I take supplements myself, but they can get quite costly. But if you can't afford the supplement route, then let's just start with the basics. Number one, eat more fiber from a variety of plant foods. Your beneficial gut bacteria thrive on fiber, and different plants feed different microbes. Number two, prioritize movement. Even a daily walk can support your digestion, your metabolic health, and your stress regulation. Taking a 10-minute walk after supper really helps the digestive process. And number three, protect your sleep. Manage your stress. Your gut microbiome follows a daily rhythm. And chronic stress can disrupt that gut brain conversation and just wreaks havoc on the rest of your body systems. They're all connected. I recently went through a major bout of chronic stress, and it completely just disrupted my gut. And I'm still trying to heal from it. But do just pay attention to the signs. Pay attention to what your body is trying to tell you. Things that you could eat before may not agree with you, or just the way you're feeling, what your energy levels are like. Just pay attention to those things because it's your body trying to tell you something. Don't ignore those symptoms. If there's one thing I hope you take away from today's episode, it's this your digestive system isn't working in isolation. It's connected to your hormones, your brain, your immune system, your metabolism, and yes, your sleep. So if your body has felt different during perimenopause, know this. You're not imagining it and you're not broken. Your body is just adapting to one of the biggest hormonal transitions of your life. And the more we understand what's happening beneath the surface, the more empowered we become to support our health in ways that will truly make a difference. And if today's episode helped you connect some dots, I'd love for you to share it with another woman who might be wondering why her body suddenly feels so different. And if you haven't already, I'd be so grateful if you'd leave a rating and review. It helps more women discover the podcast and reminds them they're not alone. Until next time, remember, your body is always communicating. And the more we listen, the better we can care for it. Thank you for spending this time with me today. Be sure to hit follow so you don't miss what's coming next week. And before you go today, would you do me a quick favor? Please leave a rating in review. Your support will help more women find the show. Remember, you're not broken. Your body just needs support. Until next time, keep calming the mind, supporting the body, and creating the conditions for better sleep. Sweet dreams.