Dr. Katie, we’re hearing a lot about gut health. What’s the medical lowdown?

Our gut microbiome consists of the trillions of micro-organisms and their genetic material that live in our digestive system. It’s like an organ in the body, helping with many daily operations. There are healthy and unhealthy microbes in the gut. Healthy microbes play different roles, whereas bad microbes can promote disease.

This gut microbiome plays a crucial role in various aspects of our health, including our immune system, metabolism and mental and skin health. And it can also be significant in our hormone health.

Where do hormones come into gut health?

Research indicates that there is a relationship between sex hormones and the gut microbiome. Gut health can support hormone balance, including the regulation of oestrogen levels. When the gut microbiome is balanced, optimal amounts of the enzyme beta glucaronidase are produced, which aid in oestrogen regulation.

However, an imbalance of microbes can lead to an increase in microbes producing beta glucaronidase, which can cause resorption of oestrogen and increased circulating levels in the bloodstream. This has been linked to conditions such as endometriosis, fibroids, obesity, and PMS symptoms.

Fluctuations in oestrogen levels can impact the composition of the gut microbiome (although more research is needed in this area). In a nutshell, maintaining a diversity and balance of healthy microbes in our gut really is essential for our overall health and wellbeing – and supporting hormone health.

OK – so what are your top tips to for better gut health?

Berries healthy eating gut health wellbeing diet

1. Try to reduce (or cut out) unhealthy foods and drinks. This will help to avoid feeding bad bacteria which contributes to inflammation. Examples include refined sugar, processed food, artificial sweeteners and alcohol (sorry).

2. Get your 5+ a day. Eating a wide range of plant foods will increase the diversity of microbes in your gut. Aim for more than 30 different plant foods per week, including fruits, vegetables, nuts, seeds, pulses and whole grains.

3. Seek out berry nice polyphenols. These plant compounds have prebiotic effects and can help inhibit the growth of bad microbes. Foods high in polyphenols include berries, nuts, seeds, beans and olives.

4. Eat more wholegrains. They can help give bulk to your stools, provide high fibre and feed the good microbes in your gut. Examples include rice, corn, oats, and bulgar wheat.

5. Go fermented. Yep, those sauerkraut health headlines are true. Fermented foods contain live bacteria and can be a source of probiotics, which add microbes to your gut and support diversity. Other examples include kefir, kimchi and kombucha.

6. Eat more prebiotic foods like garlic, bananas, beans, oats and whole grains. Prebiotic foods act as fertilisers to the gut and help create good gut microbes. This supports metabolism, reduces inflammation and supports the immune system.

7. Reduce stress. To improve hormone balance and gut health, try sharing the mental load with meditation, mindfulness, time-outs, regular breaks and seek professional help if necessary.

8. Be more active. Regular exercise can support a healthy gut microbiome. Aim for gentle to moderate exercise and muscle strengthening exercises.

9. Get some shut eye. Quality sleep is essential for repairing and resetting our bodies. Poor sleep can create stress, impacting hormones and gut health. Prioritise good sleep hygiene and address diet and lifestyle factors to support sleep.

About the Expert

Dr. Katie Hodgkinson is an expert in helping women manage hormone imbalances with a particular focus is on menopause, perimenopause, PMS and lifestyle-related issues. For more information about her Hampshire Health and Hormones clinic and to book a consultation, visit healthandhormones.co.uk.

9 ways to improve your gut health

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