menopause

  • health, wellness

    7 Day self-care must do challenge for women in midlife

    Most people agree that self-care is any activity that can make you feel recharged, peaceful or joyful. In this spirit, I have created a 7 day self-care “challenge” to motivate you to try something that will help you to recharge and refresh.

    self care for women in midlife

    Any activity can be self-care if it is mindfully done. The contrary of mindful is mindless, when we do things without thinking about it, without enjoying them.

    Life is every second we live. Let’s make every second count

    For this self-care for midlife women challenge, I have selected simple activities that deliver great results. Here we go:

    Day 1: Breathe

    Yes, that simple. Take small breaks during your day (3 or more) and do deep breathing, three at a time. Breathe with your nose, mouth closed. Inhale slowly, filling all your lungs, hold and slowly release. Repeat and enjoy the relaxation that deep breathing brings.

    Day 2: Stretch

    You will try to take at least 3 stretching breaks during the day. It could be as soon as you get up, midday and before sleeping. Just stretch yourself in all directions. Bonus: also do deep breathing before stretching.

    self care challenge

    Day 3: Drink

    We are going to drink water, plain water, and unsweetened herbal teas or infused water. How to infuse the water? Just add some lemon, lime, oranges or any fruit you have. There is a catch here, the water has to be room temperature or warm. Try to drink at least 6 cups of water. The warm water will improve your digestion and bowel elimination.

    Day 4: Be in the nature

    Being in nature is one of the easiest way to relax. Just go to your garden or anywhere outside where there is some vegetation. If possible, lovingly touch the plants or the soil, or take your shoes off.

    This is not a mad new age ritual, we carry positive charge in our bodies because of the radiation we are constantly exposed to, such as wi-fi and screens everywhere. Trees and plants can absorb some of that positive charge leaving us more neutral and relax.

    Day 5: Vision

    We are not talking of vision boards here, although they are also self-care. We are talking of your precious eyes. We are going to relax the eyes. Take 3 breaks during your day to practice long distance vision.

    This is simple:

    • Focus on something distant from where you are. For example if you go outside you can focus on a mountain or tall trees, observe the details.
    • Close your eyes for a few seconds
    • Now look at something close to you, it can be your hand (not your phone)
    • Repeat the process 3 times.
    • Now gently cover your eyes with the palms of your hands, do not put pressure on the eyes. Breathe normally but consciously a few times. Take the palms out and open your eyes.

    Our eyes are stressed because they were mainly designed by nature for long distance viewing and we are using them most of the time for very short distances (phone, computer, books etc.) so it is important to look at a distance frequently during the day. Relaxed eyes are healthier.

    self care for women

    Day 6: Chewing

    Today is a day to chew well our food. This has many advantages, the first is that it allows us to really taste the food. Second, it slows us down, so we eat less. And when we chew we are helping our stomach, and therefore, improving our digestion. Chew each bite (or a lot of the bites) 20 times, count from one to 20. We are not used to chewing and it is an important activity to avoid digestive issues, and it also helps to avoid overeating.

    Day 7: Laugh

    Best for last. Laughing is very relaxing. It helps us to decrease cortisol, the stress hormone that consumes our estrogen (read stress and perimenopause). Pick a standup comedy on TV or a funny movie and enjoy.
    Bonus: pet a pet or play with a kid. A sweet activity that connect us to other living beings.

    I hope you enjoy these activities and develop your own self-care routine.

  • health

    Should you take HRT or bioidentical hormones during menopause and perimenopause

    I once watched a popular YouTuber calmly filming a makeup tutorial when she suddenly paused and said, “I’m having a hot flash.” Her makeup was melting under the studio lights, and I remember thinking, But doesn’t she use hormone therapy?

    That moment highlights something important: menopause treatments can help many women significantly, but they are not always a complete cure for every symptom.

    Menopause, perimenopause, and postmenopause can bring a wide range of physical and emotional changes. Common symptoms include:


    flashes and night sweats

    Sleep disturbances

    Mood changes

    Vaginal dryness and discomfort

    Changes in body composition and weight distribution

    Brain fog or concentration difficulties

    Fatigue

    Not every woman experiences menopause in the same way. Some have mild symptoms, while others experience symptoms severe enough to affect quality of life and daily functioning.


    Hormone Therapy: A Common Medical Approach

    When women seek medical help for menopausal symptoms, one of the most common treatments offered is hormone therapy.

    Today, the terminology can be confusing because people often use terms like:

    • Hormone Replacement Therapy (HRT)
    • Menopausal Hormone Therapy (MHT)
    • Bioidentical Hormone Therapy (BHRT)

    Sometimes these terms overlap, and different practitioners use them differently.

    What Is Hormone Therapy?

    Hormone therapy involves replacing some of the estrogen and, in some cases, progesterone that naturally decline during menopause.

    These hormones can help reduce symptoms such as hot flashes, vaginal dryness, and sleep disruption. For many women, hormone therapy can be highly effective and significantly improve quality of life.

    Hormones may be delivered through:

    • Pills
    • Patches
    • Gels or creams
    • Vaginal preparations
    • Pellets

    What Are Bioidentical Hormones?

    “Bioidentical” hormones are hormones that are chemically identical to those naturally produced by the human body.

    Some FDA-approved hormone therapies already use bioidentical hormones, including certain forms of estradiol and micronized progesterone.

    However, the term “bioidentical hormone therapy” is often used to refer specifically to custom-compounded hormones prepared by specialized pharmacies.

    These compounded formulations are sometimes marketed as being more “natural” or safer, but major medical organizations—including the FDA, North American Menopause Society (NAMS), and the American College of Obstetricians and Gynecologists (ACOG)—note that evidence is currently insufficient to conclude that compounded bioidentical hormones are safer or more effective than FDA-approved hormone therapies.

    Is HRT or BHRT Better?

    There is no universal answer.

    The best treatment depends on many factors, including:

    • Age
    • Severity of symptoms
    • Personal and family medical history
    • Cardiovascular risk
    • Breast cancer risk
    • Presence of a uterus
    • Bone health
    • Personal preferences

    For some women, hormone therapy can provide major relief with relatively low risk, particularly when started near the onset of menopause and used under medical supervision.

    For others—especially women with certain medical histories—hormone therapy may not be appropriate.

    This is why individualized medical care is important.

    Understanding the Risks

    Hormone therapy is not risk-free, but modern research presents a more nuanced picture than many older headlines suggested.

    Some studies, including findings from the Women’s Health Initiative (WHI), showed that certain forms of hormone therapy may increase the risk of:

    • Blood clots
    • Stroke
    • Breast cancer (particularly with long-term combined estrogen-progestin therapy)

    However, risks vary depending on:

    • The type of hormone used
    • Dose
    • Method of delivery
    • Age at initiation
    • Duration of use
    • Individual health profile

    For example, transdermal estrogen (patches or gels) may carry a lower clotting risk than oral estrogen in some women.

    Research also suggests that hormone therapy can help prevent bone loss and reduce fracture risk in many postmenopausal women.

    The relationship between hormone therapy and heart disease or dementia is more complex and appears to depend heavily on timing and individual factors.

    Lifestyle Still Matters

    Hormone therapy can be helpful, but it works best as part of a broader approach to health.

    Lifestyle factors can strongly influence menopausal symptoms and long-term health outcomes. These include:

    • Regular physical activity
    • Sleep quality
    • Nutrition
    • Stress management
    • Alcohol intake
    • Smoking status
    • Mental health support

    Some women also explore non-hormonal approaches such as cognitive behavioral therapy, mindfulness practices, or evidence-based supplements. However, natural does not automatically mean safe or effective, and supplements can interact with medications.

    A More Whole-Person Perspective

    Many practitioners—both conventional and integrative—recognize that menopause affects more than hormone levels alone.

    Stress, sleep deprivation, emotional health, metabolic health, and social factors can all influence how women experience this stage of life.

    Addressing overall well-being may improve symptoms even when hormone therapy is used.

    At the same time, it is important not to oversimplify menopause by assuming all symptoms are caused by “toxicity,” adrenal dysfunction, or lifestyle alone. Menopause is a complex biological transition influenced by genetics, aging, hormones, and overall health.

    Hormone Therapy Is Not All-or-Nothing

    Some women experience dramatic improvement with hormone therapy. Others experience only partial relief and may still have symptoms such as occasional hot flashes, sleep problems, or mood changes.

    Finding the right treatment sometimes requires adjustments in dosage, formulation, or delivery method.

    Side effects can also occur, including:

    • Breast tenderness
    • Bloating
    • Acne
    • Mood changes
    • Irregular bleeding

    Close follow-up with a qualified healthcare provider is important.

    Conclusion

    Hormone therapy—whether conventional or bioidentical—can be life-changing for some women and inappropriate for others.

    Current scientific evidence suggests that properly selected hormone therapy can be both safe and effective for many healthy women in early menopause, particularly when symptoms are significantly affecting quality of life.

    At the same time, hormone therapy is not a substitute for overall health habits, emotional well-being, and preventive care.

    The best approach is usually individualized, informed by science, and developed in partnership with a qualified healthcare professional.

    A Final Note

    If you are currently taking hormone therapy, do not stop it abruptly without consulting your healthcare provider. Changes in hormone treatment should always be supervised medically to ensure safety and minimize side effects.

  • health, lifestyle, menopause, perimenopause, wellness

    Aromatherapy for menopause and perimenopause

    Can you smell something delightful to reduce or eliminate perimenopause and menopause symptoms? I am talking of essential oils and aromatherapy.

    I love essential oils. I started to study aromatherapy in the early 90s, almost 30 years ago. I have used aromatherapy for many conditions and I find it works really well for hormonal and mental balance. These attributes make essential oils perfect to improve some of the symptoms of perimenopause and menopause.

    Aromatherapy for menopause and perimenopause

    Why aromatherapy for perimenopause and menopause?

    There are many essential oils that can help us during this time. This is in part because aromatherapy is very good at lowering stress and promoting joy. By lowering stress, our estrogens are available to fulfill their role instead of helping to keep cortisol in the body.

    Those preserved estrogens will help in many aspects, including to sleep well, avoid hot flashes, keep weight under control and protect the skin and vagina against dryness. (Suggested reading: stress during menopause and perimenopause).

    Promoting joy and wellbeing is another important role of essential oils. Depression, insecurity, irritability, and sadness are very common in women during perimenopause and menopause. These feeling are bad enough, but in addition they can help to trigger other bad symptoms such as hot flashes, insomnia and low libido.

    Essential oils with phytoestrogens

    Many aromatherapy experts and fans believe that some essential oils have molecules that have similar effects as sex hormones. There are only small studies on this subject. Only a few essential oils have been found to have a possible phytoestrogen (estrogens from plants) effect; these oils are geranium and rose otto. However there are studies proving that certain essential oils alleviate the symptoms of perimenopause and menopause. With or without phytoestrogens, essential oils are still very effective.

    Which are the best essential oils for menopause and perimenopause?
    There are two ways to approach this question. We can treat specific symptoms or use oils to balance hormones.

    Essential oils for hormonal balance

    Essential oils for hormonal balance

    Geranium

    There are a few small studies suggesting that geranium has an estrogenic effect on the body and it helps to balance hormones. I have noticed that when people have too much estrogen they tend to dislike geranium, finding it too strong, too floral or too sweet. Maybe it is a natural body response to avoid more estrogen. During menopause and perimenopause we normally need more estrogen, so it works very well.

    Geranium has many other properties and benefits including reducing stress and improving blood circulation.

    Rose otto

    I could write a book describing this marvelous oil. Imagine holding sixty beautiful roses on your hands, picked for you at dawn, so they are at their peak. Imagine the incredible aroma and the lavish, delicate beauty of these flowers. Imagine how many bushes it took to produce those roses. From all these 60 roses it is said that one precious drop of essential oil will be produced, that’s right one, uno, eins.

    This oil is the stuff of legends, from queens in biblical times to the Maharanis of India. It is one of the most expensive oils and one of the most adulterated ones, it is difficult to buy the real thing.

    Ok, back to menopause and perimenopause. Rose otto may be estrogenic, this will help increase our estrogens and alleviate some menopausal symptoms. It has been used for a long time as an aphrodisiac. Beyond that it is very powerful for relaxation, happiness, and to induce calm.

    At a spiritual level, rose otto helps to resolve anger, fear, and jealously, and it boosts confidence and happiness. We all can use these benefits.

    Clary sage

    This is the most recommended oil for women’s issues, including perimenopause and menopause. Many people with expertise in aromatherapy believe that it has phytoestrogens, but some experts who have studied the chemistry of the oil believe that that is not accurate. In any case this is a wonderful oil.

    Many studies have confirmed that it is very relaxing, antidepressant, calming, and can produce an almost anesthetic effect. Clary sage oil has been shown to lower blood pressure, relieve anxiety and stress, and boost memory. This will help many menopausal symptoms.

    Other oils

    Other oils commonly used are fennel, cypress, angelica, lavender, peppermint and coriander.

    Beyond hormones

    We can also use essential oils that treat specific issues such lack of sleep, depression, irritability etc.

    A study to lower menopausal symptoms

    There was one study with about 52 women with perimenopause symptoms. The women got massages every day for 8 weeks. Half of the women had massages with essential oils and the other half without essential oils. The women with the essential oils experienced a lot of relief in their symptoms, the other women did not. (I am surprised with this result as I believe both groups should have benefited from stress reduction).

    The oils used during this experiment were:

    4 parts lavender, 2 parts rose geranium, 1 part rose (not clear which type), 1 part jasmine (not clear which type).

    The carrier oils were almond 90% and primrose 10% at a 3% concentration of essential oils.

    For people not used to essential oil preparation this is a more of a do-it-yourself recipe that I prepared for you if you want to try it.

    Massage oil for menopause and perimenopause symptoms

    You will need a 4 ounce (120 ml) bottle to store the oil
    Carrier oil
    3 ounces (90 ml) almond oil
    1 ounce (30 ml) primrose oil

    Essential oils (EO)

    • 36 drops lavender EO
    • 18 drops rose geranium EO
    • 9 drops of rose EO
    • 9 drops of jasmine EO

    Mix the essential oils separately, let them settle for a few minutes and add it to the carrier oils. You have now got your massage oil.

    Conclusion

    Aromatherapy is without a doubt a good solution to treat perimenopause and menopause symptoms. It is easy to access and normally without side effects. The essential oils can be used in personal care products, inhalers and in diffusers and burners. You can use essential oils to treat specific symptoms or to balance hormones. Get our free menopause symptoms tracker

  • health, menopause, perimenopause

    Stress is really bad during menopause and perimenopause

    Stress is really bad during menopause and perimenopause, it is worse than bad food and lack of exercise. You probably have read things like this: Eat this, eat that, do not eat that cake, it will kill you. Yes it has sugar, bring the priest we need an exorcist to get the sugar out and the gluten and the milk and the joy. No doubt sugar is bad, but the stress produced by the scary headlines is worse, at least for your hormones.

    stress affects estrogen during menopause and perimenopause

    Stress is really bad during menopause and perimenopause because as you know those pesky menopause and perimenopause symptoms are the result of hormonal imbalance. In order to alleviate or eliminate the symptoms we have to balance our hormones. In the natural community there is a lot of emphasis on food to control or manage the hormones.

    Without a doubt food is important; however, I think stress is equally or more important to balance your hormones.


    Do you know anybody who eats super clean, super healthy and that person is bitter, judgmental, and she or he looks stressed out or with anxiety? I know more than a few. Food alone is not the answer. And more importantly, food should not create stress or deprive us of joy.

    Why is stress really bad during menopause and perimenopause?

    Let me simplify it: every time we stress out, two hormones rush out, adrenaline and cortisol. The one that keeps lingering to help us escape danger is cortisol.

    stress lowers estrogen during menopause and perimenopause

    In the past, we used these hormones when we needed to escape from a predator, in other words we ran to save our lives. Stress is a response to danger. In the present time, stress is caused by many factors, which are mainly harmless or at least nonlethal. In fact most of our stress is caused only by our thoughts. However, the body’s stress response is the same as if it were in danger.

    The organ that creates cortisol are the adrenal glands. These glands are depleted in many people in our age bracket. They are depleted and not working properly because of a few factors: we have had too much stress throughout our lives, we may have taken hormones such as birth control pills and our lifestyle is not very healthy. So we may not be producing enough cortisol to support a lot of stress.

    More cortisol less estrogen

    Our body is always trying to protect itself. It will always give priority to immediate protection than to other bodily functions. Since the body believes that the stress hormones are so important for survival, when it does not have enough cortisol, it uses other hormones, including estrogen, to make more cortisol. During menopause and perimenopause, we have less estrogen and if we have stress it may be used to create cortisol instead of working as estrogen.

    In conclusion

    During menopause and perimenopause we have lower levels of estrogens and progesterone. We also have a lower capacity to make cortisol. If we have a lot of stress our body maybe using our little estrogen to make cortisol in order to supply fuel for our useless stress.

    In other words your stress is depriving you of your estrogen, and we feel it in the form of all the menopausal symptoms.

    Xassy.com

    Stress is really bad. And the good news is….. you can control it, no prescription required.

    Read Why do we gain weight in perimenopause .

  • health, menopause, perimenopause

    Can you have peri or menopause without bad symptoms?

    The short answer is yes, many of us do. The next question is why some women experience a symptomless menopause and others (the majority) experience many symptoms during perimenopause and menopause. And what can you do if you are already experiencing some unpleasant symptoms? Can you improve? Yes, you can, and it is not difficult or expensive and you do not have to join a cult.

    easy, healthy menopause and peri menopause without bad symtoms

    Most women who do not experience a bad perimenopause and menopause share some attributes and it does not look to be a genetic thing. The attribute most of these women share is a healthish, happish life. It is not necessarily super healthy or super happy. Many women who are experiencing perimenopause and menopause symptoms can benefit by copying “our secrets.”

    Let me start by saying that there are some symptoms, but they are fewer and not severe. For example I started to gain weight and my body shape changed (but I stopped it), other women experience lack of sleep, depression, etc., these symptoms are not as bad or as many as in most women.

    It is not difficult to avoid most of the perimenopausal and menopausal symptoms and I am going to tell you some the most important things you can do to avoid them. This is not a complete list, but I think it includes the most important aspects.

    What you eat

    Model Christie Brinkley is a lacto-vegetarian. She has a very active life, but nothing crazy. She has said that her menopause was painless. I have a friend who eats very healthy, but eats everything and works out moderately; she did not experience any bad symptoms. I know many other women who follow different types of diets and their menopause has been good. I am a fishetarian (or pesco vegetarian), a vegetarian who eats fish occasionally. So there is no one diet, but most of us eat a healthy diet without processed foods and rich in nutrients. Read Menopause and microbiome

    easy, happy menopause without any bad symtoms

    Movement

    An active life is important but most of us are not gym rats or super fit.

    Don’t worry

    A happy, healthy attitude is important, but life does not need to be perfect. What matters is the attitude.

    Help

    Some of us take supplements and vitamins, but not all of us. I rotate supplements, right now it is a multivitamin, omega 3, K2, calcium, magnesium, liver support and adrenal support. The adrenal and the liver support are not permanent and sometimes I take a thyroid support supplement.

    More about the food

    A woman like me who does not experience bad symptoms during menopause or perimenopause can be healthy vegan, a healthy vegetarian, a healthy omnivore, a healthy Paleo, Keto or other. The key here is to eat healthy.

    Eating healthy means different things to different people. These are the most important aspects of a healthy diet during perimenopause and menopause:

    Nutrients

    The first characteristic is that the food has to be nutrient-rich. Many women in our age bracket have a mineral deficiency and they may be low in some vitamins. This is not about protein, it is about minerals and vitamins and most of them are in fruits and vegetables.

    We need good fats.

    Do not go on a low fat diet at this time of your life; your liver needs good fats. Avocados, nuts, good quality olive oil, good quality coconut oil, high quality butter (pasture raised and organic) and high quality, preferably fermented ghee.

    Fresh and home made

    When we eat out a lot we are eating low quality foods with lots of salt, bad fats and artificial ingredients. Processed foods are worse, they have all of the above and even more salt and ingredients that are not found in nature and many of them lack natural nutrients.

    Lower the sugar

    This is super important. I am not saying eliminate it, because that is difficult, but at least lower it to the lowest level possible without creating stress. Sugar is not only in sugar, but pastas and breads are processed like sugar in the body. All of those ingredients need to be consumed in moderation. Sugar alters insulin and this causes major hormonal imbalances in the body. You can eat whole grains and preferably as a grain and not as a flour. You can also have healthy normal bread in moderation.

    Timing

    Try to eat during a 12 hour or less window. Your body, especially your liver, need time to process food and eliminate toxins.

    Other aspects

    Low stress

    Worry, stress, frustrations etc. have a very important effect on hormones. We can eat super healthy and become sick if our emotions are negative.

    Thoughts

    If we have a negative views of menopause or aging, we are more inclined to get bad symptoms.

    Healthy environment

    This is a big topic but in general avoid environmental risks such as candles and fragrances with artificial ingredients. Prefer essential oil burners or diffusers. Avoid anything that smells of plastic. Choose natural cleaning products.

    If this topic is of interest to you, I invite to subscribe to receive our free weekly newsletter where I cover topic of interest for a happier, healthier midlife.

  • health, menopause, perimenopause, wellness

    Vital for Women over 50, protect your gut bacteria.

    Imagine something in your body that can help you maintain your healthy weight, make you happier and keep you healthier. That is the role of the microbiome or good bacteria in our bodies. It is found all over the body, but especially in the digestive system (gut bacteria) and the mouth. During perimenopause and menopause the bacteria can suffer changes and it may have an effect in weight gain, depression, lack of sleep, hot flashes and other symptoms.

    Importance of good bacteria o microbiome during menopause and perimenopause

    As you know we are full of bacteria, we have more bacteria than cells, about 10 times more.

    That bacteria is critical for our wellbeing. Our microbiome, microbiota, or just bacteria, has a direct effect on our health, both physical and emotional. For this reason the microbiome is important for everyone, and at the time of menopause or perimenopause a healthy microbiome can help us have and easier transition. A non healthy microbiome can make us sick.

    The microbiome can have an effect on the development of diabetes, obesity, depression and other illnesses common during midlife. It is very important to keep our bacteria happy.
    .

    Microbiome and hormones during menopause and perimenopause

    It can get very complicated when talking about endocrinology, in other words hormones, but we will keep it simple. The good bacteria in our bodies contribute to the composition of our blood which influences hormone levels. This has a direct effect on our immune system.

    The microbiome influences the hormones, and the hormonal levels also influence the microbiome, it is a give and take relationship. During menopause and perimenopause the lowers levels of estrogens change the bacterial composition in the body, and this affects other hormones.

    Many scientists suspect that this has a direct effect on belly fat accumulation.

    The microbiome becomes one more very important aspect in bringing balance to our body. When talking about bacteria, we are talking of a new medical frontier. There is still much to be discovered and proven. But it has become accepted that it has a role to play in many of the menopause and perimenopause symptoms.
    .

    Keeping the microbiome healthy after 40

    Some practical tips to keep the microbiome healthy during post menopause and perimenopause.
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    Old fashion

    Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.

    Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.

    The good bacteria does not react well to animals raised with antibiotics and hormones and with vegetables full of pesticides. Organic produce and ethically raised animals are better.


    From food

    The bacteria also prefers nutrients from foods instead of vitamin pills and this could be a reason why many vitamins are not absorbed well by our bodies.
    .

    Loves plants

    Our bacteria is very health conscious. It loves plants. It prefers non soluble fiber. Some of its favorite foods are onions, garlic, asparagus, leeks and similar foods. These foods have non digestible fibers. The fibers reach the big intestine and there the bacteria interacts with them and as a byproduct creates some important nutrients and it reproduces keeping the colony healthy.

    The good bacteria’s favorite nutrient seems to be glutamine. This is an amino acid found in meats such as poultry, beef, and fish. It is also found in vegetables like the ones mentioned above.

    Our bacteria loves vegetables, fruits, whole grains and legumes. These are the prebiotics, in other words the food for the micro-biotics. Some foods like onion and garlic and some spices also help to kill bad bacteria, helping the good one.

    good bacteria o microbiome and hormone connection


    Loves a healthy lifestyle

    The good bacteria thrives with nutrient-rich foods, low stress levels, regular exercise and sleep. In return the good bacteria help us sleep better, lowers inflammation, and regulates our stress levels.
    .

    Likes good fats

    Omega 3’s are also important for the microbiome. These fats help us keep the intestinal lining healthy and this avoids the overgrowth of bad bacteria.
    .

    It doesn’t do drugs

    The microbiota does not like medicines, especially if they alter the balance of acidity-alkalinity in the body. Most medicines are not microbiome friendly but some are more damaging than others such as anti-acids, and the worst are the antibiotics.

    Antibiotics kill all bacteria, bad and good. Even natural antibiotic substances can have a very negative impact.


    Fermented foods

    We can include foods that naturally contain good bacteria such as lacto-fermented foods like kimchi, sauerkraut, yogurt, kefir, miso and kombucha to add more friendly bacteria to out gut.

    We are all different and for that reason some of us benefit more with some types of foods containing bacteria. You can rotate between yogurt, sauerkraut and other foods to see which help you improve your digestion and bowel elimination. For me that food is sauerkraut, for you it maybe a type of yogurt.

    Kefir is one the richest sources of bacteria, but try to have the non-sugar version.


    What to do if you suspect your bacteria is under attack

    We are constantly eliminating bacteria so we need to keep feeding the one we have. If you incorporate some of the advice above, especially when it comes to food, your microbiome will be healthier.

    In normal circumstances there is no need to take probiotic pills. The bacteria depends on our health and for that reason we need to improve our lifestyle in general. Follow some the advice above and you should see some improvement. You may try a macrobiotic supplement, but usually they only work if you make lifestyle changes.

    In extreme cases a few doctors are recommending fecal transplants in order to improve menopause symptoms, but this is rare.
    .

    Keep it real, peaceful and easy

    Many people recommend radical healthy diets for menopausal women, I do not. There are a few reasons for this, stress is bad, and a new diet will create stress and bad hormones. We first need to love ourselves so we can listen to our intuition because we have too many choices. How do you find the real diet? Who are you going to believe?

    There are a lot of diets out there, most of them by people with little science background. Some of those people become fervent preachers promoting their diet to a level of extreme fanaticism. This scares away a lot of people. For those reasons I recommend to go slow and steady.

    What I told you in this article is scientifically accepted by almost all the scientific community. It includes things that are easy to incorporate in our lives and most of them are pleasant.

    Our bacteria wants the best for us, by doing the best for our bacteria we are also affecting in a positive way our hormones and with that our energy levels, sleep, capacity to concentrate and mood. It is a win-win situation.


    In conclusion

    Our microbiome plays a crucial role in our health and it is affected by the hormonal changes that occurred during menopause and perimenopause. During this time we have to be more consistent in helping our bacteria so we can be healthier and even happier. Just a few changes can have enormous benefits.

    Read: perimenopause and menopause without bad symptoms

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    Photos by Gabrielle Henderson and Mel Elías on Unsplash