Ease Perimenopause

Whoever said balance is key was right, especially when it comes to our hormones. When our hormones are out of whack, our bodies sure let us know. It's easy to blame uncomfortable symptoms on hormonal havoc. But, likely, we aren't seeing the bigger picture. The real reason why our hormones are in complete disarray. It's time to turn a bad gut feeling into a good one. Learn all about the gut-hormone connection. And discover how your gut health impacts your hormones.

What is The Gut Microbiome?

Our guts are host to trillions of bacteria and fungi. Collectively known as the gut microbiome. And while these living things may be little, they’re also mighty. They work hard to keep our body in its best condition. They have a hugely important role in the smooth running of our digestive system. Helping us absorb nutrients from food. Keeping our immune systems fighting fit. All in all, helping us fight back against inflammation in the body. But things don’t always run so smoothly. Life just gets in the way. And many things can disrupt the way the gut microbiome functions. When too much bad bacteria takes over, the gut microbiome becomes unbalanced. This is also known as dysbiosis. This can lead to disruptions in hormone levels. This can contribute to several issues, including insulin resistance, weight gain, and even mood disorders.

The Estrobolome

The estrobolome is the gut bacteria that is responsible for metabolizing estrogen. This bacteria is super important for keeping our hormones balanced. They break down estrogen and eliminate excess that your body doesn’t need. Working their very best to create hormonal harmony. Yet due to a variety of factors, they can easily become disrupted.  While we all love a sweet treat from time to time, too much sugar can cause bad gut bacteria to take over alongside highly processed foods and bad fats. Add in that glass of wine or two and your gut is taking a hit. Preventing the body from having enough nutrients that feed the good bacteria in the gut. Antibiotics are efficient at getting rid of harmful bacteria that make us sick. But they don’t know the difference between good and bad. So when we ingest them, they also kill healthy bacteria that we need. Throwing off the balance of our estrobolome. When the balance of the estrobolome is disrupted, they can no longer do their job well. This means they cannot break down or get rid of estrogen as well as before. When this happens, it causes hormonal haywire. Just like the estrobolome, our hormones become imbalanced. 

Signs of Hormonal Imbalance

• Irregular menstrual cycles (for females) or changes in menstrual flow
• Difficulty with weight management, unexplained weight gain, or weight loss
• Fatigue or low energy levels
• Mood swings, irritability, or changes in mood
• Changes in sleep patterns, such as insomnia or oversleeping
• Decreased libido or changes in sexual function
• Hair loss or changes in hair texture
• Skin issues such as acne, dryness, or excessive oiliness
• Digestive problems like bloating, gas, or constipation
• Hot flashes or night sweats (more common in menopausal women)
• Changes in appetite or food cravings
• Difficulty concentrating or memory problems
• Muscle weakness or joint pain

How to Reconnect The Gut-Hormone Connection

So, what can we do to nurture our gut health and support hormonal balance? Well, it all starts with diet and lifestyle.

DIET

Eating a diverse range of fiber-rich foods can help feed beneficial gut bacteria. Nourishing the gut and promoting a healthy microbiome. Include fiber-rich foods such as:

• Fruits
• Vegetables
• Whole Grains

Eating fermented foods can introduce healthy bacteria back into your gut too. Such as:

• Yogurt
• Kefir
• Sauerkraut

LIFESTYLE

It's not just about what you eat; it's also about how you live. These lifestyle factors can all help contribute to a healthier gut. Promoting hormonal harmony once more. Consider:

• Getting Regular Exercise
• Prioritizing Sleep
• Minimizing Exposure to Toxins and Harmful Chemicals

REDUCE STRESS

Managing stress can help keep cortisol levels in check and support a healthy gut. Reduce stress with:

• Meditation
• Yoga
• Deep Breathing Exercises

PROBIOTICS

You can introduce friendly bacteria into your gut with a daily probiotic supplement. Further supporting digestive health, helping the health of your estrobolome, and helping the health of your hormones. Consider taking a thermogenic probiotic like Inner Harmony by CellaMD. It doesn't just help the health of your gut and your hormones. But it also helps with bloating, weight loss, and low energy.

In Conclusion

It's fascinating how our gut health and hormone balance are intricately connected, and how they influence everything from our energy levels to our mood swings. By understanding the role of the gut microbiome, we can take proactive steps. Steps forward towards supporting our overall well-being. There's a plethora of lifestyle choices we can make to nurture our gut and hormones, from dietary adjustments to embracing stress-reducing activities. And let's remember the power of probiotics, like Inner Harmony. They can help maintain a healthy gut and support hormonal harmony. After all, happier guts mean happier hormones. Balance is key to a gut-friendly lifestyle. The secret to feeling our best inside and out. Give your gut the health it deserves.  Sources:

• • Gut Health and Hormones - Leigh Ann Scott MD, Las Colinas, Irving TX (forumhealthlascolinas.com)
  • https://drvegan.com/blogs/articles/what-is-the-gut-hormone-connection
  • https://www.mariongluckclinic.com/blog/hormones-and-gut-health-the-estrobolome-and-hormone-balance.html

• https://kresserinstitute.com/gut-hormone-connection-gut-microbes-influence-estrogen-levels/  

• https://drjennarayachoti.com/blog/how-your-gut-impacts-your-hormones

• https://www1.wellesley.edu/sites/default/files/assets/departments/neuroscience/files/the_gut-hormone_connection.shape_magazine.pdf

 

Explore the seven telltale signs that your estrobolome might be unhealthy. From digestive issues to unexplained fatigue. Find out why your symptoms aren't just a bad gut feeling. So grab a cup of kombucha, cozy up, and let's unlock the secrets to a happier, healthier gut.

What is The Estrobolome?

Your gut is made up of trillions of bacteria. Collectively, this special group of bacteria is called the estrobolome. Their job is to deal with the hormone, estrogen. Estrogen is important for many functions in the human body. From the reproduction system, joint health, and the cardiovascular system. The estrobolome plays a magical role in metabolizing estrogen. Breaking down and getting rid of excess estrogen that your body doesn’t need. This is essential in creating the optimal hormonal balance. But unfortunately, this bacteria can become easily disrupted. This can change and alter the way the estrobolome functions. This means the bacteria can no longer metabolize or break down estrogen as well as before. Leading to excess levels in the body, causing hormones to become out of balance.

7 Signs Your Estrobolome is Unhealthy:

Digestive Issues

When your estrobolome is disrupted, it doesn’t break down estrogen so well. This can lead to imbalances in estrogen levels which can lead to gut inflammation. When inflamed, gut motility is impacted. This can impact the movement of food through the digestive tract. This can result in symptoms such as diarrhea, constipation, bloating, and abdominal discomfort. 

Weight Changes

When the estrobolome is unhealthy, the metabolism of estrogen is impacted. This leads to either too much or too little estrogen in the body. This is a big problem for weight changes. Estrogen is vital for fat metabolism and its distribution in the body. It means we can end up with too much excess and dangerous fat.

Food Sensitivities 

When the estrobolome is unhealthy, dysbiosis can occur. Dysbiosis refers to an imbalance in the good and bad bacteria in the gut. It happens when the composition and function of the gut microbiome is disrupted. Dysbiosis weakens the strength of the gut barrier. It is often referred to as a leaky gut. This means undigested food particles, toxins, and bacteria can enter the body. They pass through the intestinal lining and enter the bloodstream. It can trigger an immune response. This immune response can provoke the development of food sensitivities. 

Fatigue

Dysregulation of estrogen levels can be caused by an unhealthy estrobolome. Estrogen plays a role in regulating energy metabolism and mitochondrial function. So when estrogen is off balance, it can affect cellular energy production. This may contribute to feelings of fatigue and lethargy.

Skin Irritation

Dysbiosis in the gut microbiome can lead to increased intestinal permeability (leaky gut). This allows toxins and other harmful substances to enter the bloodstream. This can trigger systemic inflammation. This can manifest as skin irritation, redness, and inflammation.

Autoimmune Conditions

The gut microbiome plays a crucial role in regulating the immune system. Dysbiosis in the estrobolome can disrupt this delicate balance, leading to immune responses. Imbalances may promote the production of pro-inflammatory cytokines. This can trigger the activation of autoimmune pathways. This can contribute to the development of autoimmune diseases.

Hormonal Imbalance

The gut microbiome is involved in the process of estrogen recycling. Dysbiosis in the estrobolome can affect this recycling process. Normally. estrogens are excreted into the intestines. But when dysbiosis occurs, they can be reabsorbed back into circulation. This can potentially lead to alterations in estrogen levels in the body.

What Disrupts The Estrobolome?

• Diet A diet high in processed foods, sugar, and saturated fats can upset the estrobolome. It promotes the growth of harmful bacteria. All while reducing the abundance of beneficial bacteria in the gut. This imbalance can disrupt the estrobolome's balance.
• Antibiotics Antibiotics can't tell the difference between good and bad bacteria. They kill off not only harmful bacteria but also beneficial bacteria in the gut. Prolonged or frequent antibiotic use can disrupt the balance of the estrobolome. This can lead to dysbiosis.
• Stress Chronic stress can impact the gut microbiome. It can alter gut motility, intestinal permeability, and immune function. These changes can disrupt the balance of the estrobolome and promote dysbiosis.
• Lack of Sleep Poor sleep quality or insufficient sleep can negatively affect the gut microbiome. Disruptions in the sleep-wake cycle can alter the composition of the estrobolome.
• Environmental Factors Pollution and exposure to toxins can disrupt the balance of the estrobolome. Likewise certain medications.
• Hormonal Changes Hormonal fluctuations can influence the composition of the gut microbiome, including the estrobolome.
• Age Aging is associated with changes in the gut microbiome composition. As we age, changes occur to the balance of the estrobolome, contributing to dysbiosis.
• Infections and Illnesses Certain infections can disrupt the balance of the estrobolome. Alongside gastrointestinal disorders and chronic diseases. They can alter gut microbiome composition and function.
• Lifestyle Factors The gut microbiome can be impacted by a variety of lifestyle factors. Whether that's a sedentary lifestyle, smoking, or excessive alcohol consumption. They can all upset the balance of the estrobolome.
• Genetics Our genetics can influence the composition of the estrobolome. Genetic predispositions may make some individuals more susceptible to dysbiosis.

How to Have a Healthy Estrobolome 

Gut Friendly Diet

Limit sugary and highly processed foods that feed harmful gut bacteria. Instead, focus on nourishing the healthy gut bacteria with these foods:

• Fiber-rich foods: fruits, vegetables, whole grains, legumes, and nuts.
• Fermented foods: yogurt, kefir, sauerkraut, kimchi, miso, and kombucha.
• Prebiotic foods: garlic, onions, leeks, asparagus, bananas, and chicory root.

Eating a variety of these foods can help the health of your estrobolome. They enrich and nourish the good bacteria in your gut.

Manage Stress

Chronic stress can negatively impact gut health. It can alter the composition of gut bacteria. For a healthy estrobolome, it's important to incorporate stress-reducing practices. You can do this by:

• Meditation
• Deep breathing exercises
• Yoga
• Spending time in nature
• Engaging in hobbies you enjoy

Regular Exercise

Physical activity has been associated with a more diverse and balanced gut microbiome. Aim for at least 30 minutes of moderate exercise daily. This can increase the health of your gut, including the estrobolome.

Probiotics

Probiotics play a valuable role in promoting a healthy estrobolome. They can help support gut barrier function, reduce inflammation, and improve digestive health. If you're on the hunt for the perfect probiotic, look no further than InnerGlow by CellaMD. It has everything you need to boost body-friendly bacteria. Restoring health to your estrobolome.

The Final Say

By nurturing the estrobolome, you can support optimal hormonal function and general well-being. Remember, small changes in daily habits can have a significant impact. Especially for the health of your gut and, ultimately your entire body. Sources:

• Caring for Your Estrobolome in Perimenopause and Beyond - Anna Garrett (drannagarrett.com)
• Estrogen-gut microbiome axis: Physiological and clinical implications - PubMed (nih.gov)
• How the Gut Microbiome Links to Menopause and Obesity, with Possible Implications for Endometrial Cancer Development - PMC (nih.gov)
• Endocrine Disruptors in Food, Estrobolome and Breast Cancer - PMC (nih.gov)

Mirror, mirror, on the wall, is my skin just menopausal after all? When it comes to conversations about menopause, it's hard to get away from the word hormones. It’s not all about hot flashes and clammy sleep. And it's no different for our skin. No matter what we do, we just can't seem to get away from the signs of aging. Whether it’s the dreaded jowls or merciless marionette lines. You look in the mirror and simply don’t recognise yourself anymore. Whether we like it or not, these hormonal changes happen. And they can cause huge discomfort and distress. Especially for the appearance of our once youthful complexion.

Hormones and Menopausal Skin Changes

Estrogen levels begin to decline a whopping decade before menopause officially begins. And as you can imagine, this has an entire ripple effect on functions in the body... and your skin. Without as much estrogen, collagen and elastin begin to decrease. The important proteins that work together to help the structure of your skin. And without them, things really do fall apart. When menopause finally arrives, these proteins deplete even further. Women lose up to 30% of skin collagen in the first five years of menopause. And even then, we can’t win. As studies have shown women lose 2% collagen every year for the next twenty years after.  With all these hormonal changes occurring, it’s no wonder our skin changes. So let’s dig deeper below the skin surface and find out why we see these common menopausal skin changes.

Skin Changes in Menopause

Sagging, Wrinkles and Loss of Skin Elasticity 

Throughout menopause, we know that collagen significantly decreases. Collagen is a vital protein in many functions of the human body. But also, our skin. As it decreases, the skin can no longer hold itself together like it used to. It’s like a game of Jenga. When you remove one piece, the building gets shakier. There's only so many blocks you can remove until it eventually collapses. It’s like this for the skin with the proteins collagen and elastin. As their levels reduce, the structure of our skin falls apart. Without enough collagen, the skin loses its tone, volume and elasticity. Without collagen to give strength to the skin, it loses its tightness. Worsening wrinkles and fine lines. Plus giving us jowls and slack skin we didn’t ask for. 

Dry, Itchy and Scaly Skin

Estrogen is essential in the skin’s hydration system. It plays an important role in helping skin produce ceramides. Ceramides act as a defense shield around the epidermal skin cells. So without them, disruption of the skin barrier occurs. Due to loss of estrogen, the skin no longer produces as much sebum or hyaluronic acid. All which make it significantly harder for your skin to retain moisture. And without enough moisture, the skin lacks hydration. It can no longer exfoliate itself efficiently. This leaves us with the aging aftermath. The skin can become rough, dry and scaly. And when skin is dry, it can get real itchy too.

Sunspots, Dark Spots and Hyperpigmentation

Less estrogen means less melanin. And melanin is like the body’s very own built in sun block. So without enough of it, we are more susceptible to sun damage. The reduction in the production of collagen and elastin leave the skin vulnerable. The skin is thinner and sun spots can present more visibly. And the skin becomes even more sun sensitive. While SPF and sunscreen is a skincare must have now, it hasn’t always been that way. Any sun damage accumulated over our younger years can catch up with us. Becoming increasingly more visible during menopause. Creating an uneven skin tone and hyperpigmentation.

Acne and Breakouts

The thing we were told would get better after puberty. But when you start to break out as an adult, you realize you were deceived. This is often seen in perimenopause. Likely caused by the imbalance between testosterone and estrogen levels. Resulting in skin we thought was buried with our teenage years. Appearing once again or even for the first time in adulthood. It can feel very strange having problems with jowls and hormonal acne, all at the same time. It’s not what we are taught about when it comes to the skin circle of life. But unfortunately, it is a common skin complaint through the menopausal stages.

How to Deal With Menopausal Skin Changes 

While we may wish we could just scrub away the things we don’t like just like erasers on a whiteboard- it’s not so simple. But thankfully, there are ways we can improve the aging appearance of skin from menopause.

Doctors and Dermatologists

You can always chat to a doctor about medical options. Including the use of Hormone Replacement Therapy (HRT). HRT replaces declining estrogen levels which are a primary cause of aging skin. Discuss your options about prescription strength retinoids such as tretinoin with a dermatologist. This can also help improve the appearance of aging skin no thanks to menopause.  And also help combat pesky adult acne.

Moisturize Regularly

Menopausal skin can no longer naturally retain moisture like before. It is essential to keep skin hydrated. But a lot of moisturizers don’t contain what your skin actually needs to hydrate itself. Using the Facial Regeneration Cream by CellaMD is an ideal option. Lock in moisture and watch the wrinkles melt away. It has everything the skin needs, and not just on the surface. It works by treating the cause, deep at the source below the skin. With its core ingredient being ‘Ageless Apple’ External Extract. Proven to target epidermal aging. Rejuvenating youthful tightness, firmness and glow to the skin. It's the perfect product to add to your anti-aging skin care routine.

Sun Protection

With the decrease in melanin and thinner skin from menopause, it’s always important to wear a good SPF. Protect yourself from sun damage and worsening signs of aging on the skin.

Finally

While we may not be able to stop menopause, we can work to stop the aging skin changes. Estrogen loss shouldn't mean we have to lose who we are too. We deserve to feel confident and beautiful in our skin, no matter our age. Firm, tight and smooth skin is well hydrated skin. And well hydrated skin is plump, radiant and glowing. So by adding Facial Regeneration Cream to your routine, your skin can bounce back. Wear a good SPF to say no more aging skin to menopausal melanin decrease. And know that you can always discuss other treatment options with a doctor. Whether that's HRT, or prescription strength retinoids. Either way, you have options. Options that can help restore your skin and your confidence. Helping rebuild a revitalized and rejuvenated complexion reminiscent of our younger years. After all, we are as young as we feel. Feel and look younger by saying no more to menopausal skin changes. Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685269/
2. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause#:~:text=Jowls%2C%20slack%20skin%2C%20and%20wrinkles&text=Studies%20show%20that%20women%27s%20skin,firmness%20and%20begins%20to%20sag
3. https://www.boots.com/skincare-beauty-advice/skincare-advice/skin-concerns/skincare-during-menopause
4. https://www.balance-menopause.com/menopause-library/skin-changes-during-menopause-factsheet/
5. https://www.mymenopausecentre.com/blog/davina-mccalls-menopause-skincare-secrets/
6. https://www.mymenopausecentre.com/symptoms/skin-changes/
7. https://hormonehealth.co.uk/skin-changes-during-menopause

We've all been there – that uncomfortable feeling of bloating. But when menopause enters the picture, it can become an unwanted, constant companion. Feeling like a balloon that just won't deflate no matter how hard we try to pop it. But why does menopause make bloating suddenly feel like a daily struggle? Let's dive into the root causes of menopausal bloating. Explore strategies to finally burst feeling the balloon bloat. And reclaim your comfort and confidence – in your skin and your favorite pair of jeans.

Why Does Menopause Cause Bloating?

It can seem obvious why you feel bloated after feasting on a wholesome dinner. But not so much, when you are simply existing throughout the menopause. So why does menopause cause bloating? Fluctuations in hormones throughout menopause can cause havoc. Not just for hot flashes, disruptive sleep and skin changes. They also play a key role in why we suddenly feel bloated all the time.  When estrogen levels are higher than progesterone, the body stores and retains water. Which can leave us feeling uncomfortable and swollen. And what doesn’t help is that progesterone has diuretic effects. When we have less of it, we pee less often. Holding onto all that excess water.  The lower levels in estrogen can also trigger the amount of bile the body makes. Leading to menopausal acid reflux. This can cause discomfort by impacting how we digest fat. Creating more wind, bloating and constipation. It’s also well documented that menopause can cause weight gain. In fact, it impacts up to 50% of women. With women having gained 10kg of weight by the time menopause has reached (1). Due to the decrease in estrogen and loss of muscle mass, making the metabolism slow down. Ultimately, menopause can cause water and gas retention. Alongside weight gain. With these three major components at play, it’s no wonder we can feel bloated. Psychologically it can have a massive impact on how we feel about ourselves. Not just by the discomfort we feel from the swollen stomach.

How To Get Rid of Menopausal Bloating

Now we know why our bellies are ballooning during menopause, we can focus on how to get rid of it. There are lots of little things you change in your everyday life to limit it. For example, limiting salt intake known for causing water retention. And ironically, despite being full of water, drinking way more water. It helps flush out the excess.  But these minor things can still leave many women feeling bloated throughout menopause. But thankfully there's another way to tackle it. It’s time to learn about thermogenic probiotics. And why so many menopausal women swear by them for helping them heal the bloat. 

What Are Thermogenic Probiotics?

Probiotics are live microorganisms. They are often referred to as "good" or "friendly" bacteria. They help maintain the natural balance of bacteria in the digestive system. Probiotics are commonly found in certain foods like yogurt, kefir, sauerkraut, and kimchi. As well as in dietary supplements. They promote a healthy gut microbiome, support digestion and boost the immune system. Alongside many other potential health benefits.  Thermogenic probiotics are the bacteria strains known for fat burning and metabolism boosting. Thermogenic literally means generating heat. And these guys cook up a storm in helping us tackle the menopausal bloat.  They help with absorbing less calories from what we eat. They increase hormones that suppress appetite meaning less hunger. And they can calm gut inflammation and anxiety. All which can make you want to indulge in high calorie foods. They really are miraculous for helping menopausal bloating and shifting unwanted weight. So let's take a look at the top 3 thermogenic probiotics to battle the bloat.

The Top 3 Thermogenic Probiotics:

B.Breve-

• B. breve helps break down complex carbohydrates and fibers in the digestive tract. This aids in more efficient digestion. It reduces undigested food fermenting in the gut and causing bloating.
• B. breve contributes to a balanced gut microbiota. By promoting a healthier balance of gut flora, it supports overall digestive wellness. In turn, helping to minimize bloating episodes.
• B. breve may possess anti-inflammatory properties. This can help alleviate inflammation in the gut. Inflammation that may contribute to bloating and discomfort.
• This study found that over three months, participants who took B.Breve lost weight (2). All without crash diets or lifestyle changes. In fact, they lost 8.5% body fat on average and their total weight loss went down by 3.2%. 

L.Gasseri-

• L.Gasseri is beneficial for bloating due to its ability to restore balance in the gut microbiome. It works by inhibiting the growth of harmful bacteria. All while promoting the growth of beneficial bacteria.
• By doing so, L.Gasseri helps to regulate digestion. In turn, reducing gas production, and ease bloating discomfort.
• Additionally, L.Gasseri has been shown to strengthen the intestinal barrier. This can prevent toxins and undigested food particles leaking into the bloodstream. Which is wonderful for helping us beat the bloat.
• It also helps to tackle the extra pounds that can make you feel extra swollen during menopause. This study found that those taking L.Gasseri, lost 4.7 times more body weight than the control group (3). And there was a bigger reduction in hip circumference.

B.Lactis-

• B.Lactis is beneficial for bloating because it promotes digestive health. It breaks down troublesome fats and sugars. Aiding in the prevention of bloating caused by inefficient digestion.
• Additionally, B.Lactis helps to rebalance gut bacteria. It helps stop the dominance of harmful strains known to contribute to bloating. This dual action supports a healthier gut environment. And a healthier gut means a reduction in bloating. Particularly during menopause when hormonal changes can exacerbate digestive issues.
• It also helps with losing stubborn weight gain due to menopause. Research shows that those who took B.Lactis experienced a reduction of 4.2% to their Body Mass Index (4). 

Finally, Beat The Bloat With Inner Harmony

You don’t have to put up with the discomfort. Inner Harmony includes these three thermogenic probiotics to battle back against the brutal bloat. Make your life easier and your bloat better. All in this one easy-to-take supplement.  With thermogenic probiotics, you are helping your gut to help you. Get rid of bloating during menopause. And feel good in your own body again.  Sources:  

1. https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4463018/
3. https://www.nature.com/articles/ejcn201019/tables/3
4. https://www.researchgate.net/publication/286627479_Beneficial_effects_of_Bifidobacterium_lactis_on_lipid_profile_and_cytokines_in_patients_with_metabolic_syndrome_a_randomized_trial
5.  https://www.fertifa.com/post/menopausal-bloating
6. https://www.medicalnewstoday.com/articles/319609#when-to-see-a-doctor
7. https://www.positivepause.co.uk/diet-menopause/bloating-in-menopause
8. https://www.onstella.com/menopause-symptoms/menopause-and-bloating/#:~:text=Hormonal%20fluctuations%20in%20menopause%20can,to%20abdominal%20symptoms%20like%20bloating
9. https://www.healthline.com/health/menopause/menopause-bloating#Overview

You’ve probably heard the story. The one where your husband gives up chocolate for a week and drops ten pounds. While you eat a single piece of candy and gain two.  So it’s not just age that’s to blame.  No matter how hard we try to shift the unwanted pounds, menopause has its own plans. One where every calorie we eat goes straight to our hips.  Having to accept a new body you didn’t ask for is hard. But when we try everything and nothing works, it can feel like the only option. But when we understand the who, what, where and why we are one step closer to being comfortable in our own skin again. Menopausal weight gain is no myth. But we can still bust it. Discover why your body is holding onto the pounds. And how to drop off the excess baggage.

Estrogen Loss

There’s no secret surrounding the importance of hormones in the functioning of the body. And it is certainly the case when it comes to menopause.  Everybody always talks about the hormonal changes that occur in menopause. But there is one pivotal player when it comes to weight changes and that is estrogen.  Estrogen is responsible for bone health, cognitive and cardiovascular function. Alongside its key role in the reproductive system. But its levels decrease during menopause.  This change in hormone levels means things don’t operate as smoothly. In turn, causing a whole lot of physical changes in the body. And one it is notorious for… weight gain. In fact, weight gain is one of the most common symptoms of menopause. Studies show that 50% of women experience it. Throughout perimenopause women gain 1.5kg per year. So by the time menopause finally strikes, the average woman has gained 10kg (1).  And what is more unfortunate? Most of this weight gain gathers around the abdominal area as visceral fat (2). A highly dangerous area to carry extra weight. Putting us at additional risk of weight related health issues such as type 2 diabetes.  Menopausal women not only have to deal with the physical changes they see in the mirror. But also the sinister health ones too.

Loss of Muscle Mass

Throughout menopause, women also lose muscle mass. And while we may have never wanted to look like Arnold Schwarzenegger anyway.... muscle loss is not great news. Especially when it comes to losing weight. The more muscle the body has, the more calories needed. So as we lose muscle, we don’t need as many calories. Any excess calories will not get used and the body stores them as fat. Essentially, the metabolism slows right down. So while we may have used to get away with that cheeky biscuit... or three, our menopausal bodies are no longer as forgiving. 

Poor Sleep

Menopause can make good sleep seem like a long, distant memory. And if that wasn’t enough of a problem already, it increases the difficulty of weight loss. When we are sleep deprived, we are less likely to have as much energy. Without energy, it's harder to keep up with exercise that may help burn some extra calories. And when we are exhausted, we are more likely to crave higher calorie foods. All to try and increase energy levels from the lack of sleep. So this means we eat more and move less… and still don’t sleep.  

Joint Pain

A little spoken about but a big problem for menopausal women. With up to 50% of women experiencing menopausal arthralgia and joint pain (3). Let’s face it, when we are in pain, we are less likely to want to hit the treadmill or dash off to yoga. That’s a normal, human physical response. Trying to protect our bodies from further pain. But it is a double edged sword. Especially when it comes to weight loss. We need to keep the body moving to burn more calories and keep pain away. But when joint pain strikes, it can be hard to even get out of bed.

Low Mood

The hormonal haywire we experience throughout menopause can cause changes in mood. But not only that, if we don’t like the physical changes we see in the mirror then we can begin to feel down about ourselves. And the phrase comfort eating exists for a reason. Those donuts and tasty biscuits can give us a little dopamine buzz. Often making the temptation of tasty calorific foods harder to resist. Despite the will to lose weight. 

Stress

It’s no shock that all of the above would make anyone extremely stressed. Whether you are feeling down in the dumps about menopausal weight gain. Or you never feel well rested. Or your joints are always aching. Or all of them. Well, it wouldn’t make the happiest person on Earth feel fabulous. This extra stress can increase the stress hormone, cortisol. Yay for us. Another hormonal issue that plummets our weight loss attempts. Higher cortisol levels are associated with unhealthy weight gain (4). Especially dangerous visceral fat around the abdomen.

What Helps Weight Loss During Menopause?

Calories

Calories in versus calories out. The age old mathematical equation to weight loss. While it is very basic advice, it can have dramatic results. Due to the loss of muscle, you may not be burning as many calories as you think. Or counting the calories from that glass of wine or dash of olive oil. But unfortunately, these things really do matter in the grand scheme of weight loss. It is always important to eat healthily and nutritiously. But to lose stubborn pounds we must also be in a calorie deficit. This means burning more calories than we consume. Thankfully there are lots of online trackers and apps that can be a useful tool on your weight loss journey. Helping you keep in a consistent but healthy deficit that suits the needs of your body.

Exercise

No shock. But it comes with the territory of creating a calorie deficit. When we move our bodies, we are helping it to burn off more energy than we can consume. Matched with the right diet, it can help shift the unwanted fat. Alongside building muscle mass and bone density, helping our metabolism and bone health.  Plus those endorphins feel great.

CellaMD

While diet and exercise are great for weight loss, menopause makes this a huge challenge. So by taking Inner Harmony, you can make the menopause weight loss journey a smoother ride. Inner Harmony can help you regain control. Helping you to sleep better means having more energy. More energy means a better mood. Less bloating means looking and feeling slimmer. All helping you make healthier food choices and move more. Shedding those unwanted menopausal pounds. Helping you love your reflection in the mirror again. And even fit into that old pair of jeans.

Finally

There is no doubt that menopause can make weight loss more difficult. But there are ways we can take action. Be sure to know that there are ways you can help yourself feel good in your skin again. While weight loss can be overwhelming, Inner Harmony is here to make the journey easier. Beating the worst of menopause and leaving the excess baggage at the drop off for good. Sources: 1-https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf 2-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/ 3-https://journals.sagepub.com/doi/10.1177/20533691231172565#:~:text=It%20is%20estimated%20that%20over,muscle%20volume%20associated%20with%20aging.  4-https://health.clevelandclinic.org/stress-and-weight-gain 5-https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

Welcome to menopause. Where everyone talks about hot flashes, but not much about anything else. And the reality is, 50% of women suffer with joint pain during menopause. Losing mobility in your joints can feel like a nightmare. And being pain-free may feel like a distant dream. But it’s time to put the fear to bed. While it may be common, it doesn’t mean you have to put up with it. Let’s dive deep into the bothersome bones of it all by learning about menopausal arthralgia. And discover the best way to say a strong farewell to stiff joints.

What is Menopausal Arthralgia?

Throughout the menopause, estrogen levels decline. When this happens, things don’t run as smoothly as they once did. Estrogen is an extremely important hormone. In fact, its essential for keeping our bones healthy. It helps us in more ways than we realize. It has anti-inflammatory properties to keep inflammation at bay. Keeping the ligaments and tendons free of stiffness. It helps surround the joints with synovial fluid. Fluid that cushions and lubricates the joints for healthy movement. It plays an important role in maintaining bone density. Without adequate bone density, the body is prone to osteoporosis and joint pain. So with all that estrogen does for us, it makes sense how low levels can be highly problematic. When estrogen decreases during menopause, the joints are vulnerable. Inflammation can take over leaving us stiff. Lack of lubrication around the joints can make us lose mobility. And with less bone density, we are more fragile and susceptible to aches and pains. Other pain conditions should be ruled out first, such as arthritis. But the joint pain caused by estrogen decline in menopause has its own name. It's called menopausal arthralgia. And with 50% of menopausal women experiencing it, it is more common that you may have first realized.

What are the Symptoms of Menopausal Arthralgia?

The main symptoms of menopausal arthralgia to look out for are:

• Joint and muscle pain/aches
• Joint stiffness
• Joint swelling
• Reduction in muscle strength
• Reduction in stamina
• Pins and Needles

These are the symptoms of menopausal arthralgia itself. But the chronic pain it causes can in fact lead to many secondary symptoms. This includes fatigue, low energy and depression. Which is no surprise when pain can disrupt everyday life in a significant way.

What can Help Menopausal Arthralgia?

Seek help from a medical professional

There are ways that a doctor can help with menopausal arthralgia. The main one being Hormone Replacement Therapy (HRT). It works by replacing lost estrogen levels in the body. Thus can help reduce the symptoms of menopausal arthralgia. But like with most medical interventions, it comes with a risk. That is why it is so important to discuss benefits and risks with a doctor. HRT may work wonders for some women but its not everyone. It's always essential to find out what works for you and your body. It’s not the only option to help manage joint pain from menopause. So if HRT is not for you, there are lots of lifestyle factors that can help keep the pain at bay.

Lifestyle changes

Diet: Avoiding foods high in sugar, refined carbohydrates and unhealthy fats can reduce inflammation. You can replace them with a diet rich in anti-inflammatory foods. Such as fruits, vegetables, whole grains, lean proteins and healthy fats. They can help reduce inflammation and help keep joints pain-free. Exercise: Chronic inflammation can contribute to joint pain. Low impact exercises can be a dream such as swimming, walking and Pilates. Exercise can help reduce inflammation and can also help ease joint pain. Weight loss: Excess weight can exacerbate joint pain. In particular, it can be problematic in weight-bearing joints like the hips and knees. Additionally, losing weight can also improve general joint function and mobility. Reducing stress: Chronic stress can lead to elevated levels of cortisol. Cortisol is the primary stress hormone in the body. High cortisol levels have been associated with increased inflammation and pain sensitivity. This can exacerbate joint pain. So its important to show yourself some self-love. Engaging in stress-reducing activities that can help lower cortisol levels. It could be meditation, deep breathing exercises, or yoga. They can all help lower cortisol levels. In turn, reducing inflammation and alleviating joint pain.

How CellaMD Can Help

It's great to know you don’t have to put up with the pain of menopausal arthralgia. It is all well and good saying "exercise" or "lose weight". But if you are in too much pain to move around, that advice may feel frustrating. It can feel like you are stuck in a vicious cycle of needing to move but being in too much pain to do so. But the good news is, iit is a cycle you can break out of. CellaMD is here to assist you. Helping you get back on the path to a pain-free menopause. Pain Relief can help you conquer the worst of the pain symptoms to help get you moving again. And Inner Harmony can help you tackle stubborn weight gain and fatigue. Helping relieve you of painful joints. Helping you make successful lifestyle changes. And getting you back to a healthier, happier you.

Say goodbye to stiff joints

Knowing all about menopausal arthralgia is key for relief from its pain. Knowledge is power after all. Pain is horrible for everyone. But thankfully, with these steps you can help regain control of your life. And feel more like yourself again. Whether this be by the help of a medical professional. Or you choose to make lifestyle changes with the help of CellaMD. You will be on the path to say goodbye to those stiff hips and knees for good. And back to the daily activities you enjoy once more.

Menopause symptoms can be a pain in the... joints. Joint pain impacts up to 50% of women during menopause. But all we seem to hear about is the hot flashes and sticky bed sheets. But don't let menopausal joint pain make you feel unhinged. It’s time to delve into the bones of it all. All by finding out about menopausal arthralgia. And how we can take back control.

What are the Symptoms of Menopausal Arthralgia?

There are several common symptoms associated with menopausal arthralgia:

• Joint and muscle aches/pains
• Joint stiffness
• Joint swelling
• Reduction in stamina
• Pins and needles
• Reduction in muscle strength

And it is no shock that chronic pain from menopausal arthralgia can cause its own symptoms. Being in constant pain can be extremely distressing and disruptive to daily life. And with it, comes its own set of challenges. From fatigue and poor sleep, to low mood and depression.

Why Does Menopausal Arthralgia Happen?

It’s no secret that hormones go haywire when menopause strikes. This can have a massive impact on the functions in the body. Responsible for many of the nasty symptoms that can plague us during menopause. But when it comes to menopausal arthralgia, there’s one hormone to blame. Estrogen. During menopause, estrogen levels decrease. Estrogen plays a vital role for keeping our joints healthy. So without enough of it, it can cause achy and painful joints. Estrogen is known for its anti-inflammatory properties. It reduces stiffness in ligaments and tendons. Helping us keep moving and reduce injuries. Estrogen helps maintain joint lubrication. It does so by stimulating the production of synovial fluid. This cushions and lubricates the joints. Estrogen plays a crucial role in maintaining bone density which in turn, slows down bone loss. It helps prevent osteoporosis and joint discomfort. But during menopause estrogen levels drop. This leaves us vulnerable to inflammation and sore joints. And leads us to what is known as menopausal arthralgia.

Ways to Treat Menopausal Arthralgia

It can be comforting to know there are ways to help manage the pain and discomfort menopause can cause. From the doctor's office to your own home. There are ways to help you beat the worst of menopausal arthralgia.

Hormone Replacement Therapy (HRT)

As we know, estrogen drops during menopause. And in turn, is the primary cause of achy and painful joints. HRT replaces declining estrogen levels. This can help reduce joint inflammation and reduce joint pain. But it comes with its own set of risks. Long-term use of HRT has its own side effects. Including increased risk of breast cancer, cardiovascular disease and blood clots. That is why it is so important to discuss your options with a medical professional before trying HRT. Thankfully, HRT is not the be all and end all. There are things we can try ourselves in our own lifestyles. Changes that can be made to battle back against the bothersome bones.

Lifestyle factors

Diet

Foods high in sugar, refined carbohydrates, and unhealthy fats can contribute to inflammation. Which is a huge no-no for joint pain. To reduce it, you can follow an anti-inflammatory diet. Food that can help are fruits, vegetables, whole grains, lean proteins, and healthy fat. These can help reduce inflammation and help manage menopausal arthralgia. You can also include soy-based products in your diet. They contain phytoestrogens. These plant compounds mimic estrogen in the body. This may help balance hormones and reduce aches and pains.

Weight loss

Excess weight can make joint pain worse. In particular, the weight-bearing joints like the knees and hips. So by losing weight, it can help ease stress on the joints and reduce pain. Additionally, weight loss can also improve overall joint function and mobility. Making moving around a whole lot easier.

Stress

Stress can influence how the brain processes pain signals. It means we can become more sensitive to pain. So when we reduce stress levels, our perception of pain decreases. In turn, helping us feel less pain than before. Not only this as chronic stress can lead to elevated levels of cortisol. Cortisol is the primary stress hormone in the body. High cortisol levels can cause increased inflammation. This can make problematic pain in the joints worse. It can be helpful to incorporate stress-reducing activities into your lifestyle. Activities such as meditation, deep breathing or yoga can help lower cortisol levels. All which help reduce inflammation and help you manage menopausal joint pain.

Exercise

It probably sounds counterintuitive exercising when your joints are on fire. But exercise has been shown to reduce inflammation in the body. And as we know, inflammation is the enemy of joint pain. So reducing it with exercise can be great pain relief. In summary, exercise is great for general well-being and keeping us healthy. And the endorphins it gives us can help our mood. Which is super important when you feel down in the dumps with menopausal arthralgia.

How CellaMD Helps

It can feel like a colossal challenge to move your body when joint pain strikes. While exercise may be great advice, it doesn’t feel like that when we can barely get out of bed. Sitting hurts and moving hurts. And sure, losing weight is fantastic for taking some of the load off our joints. But it's significantly harder to do so when you’re in too much pain to move. Menopausal arthralgia can be quite the vicious cycle. To help you on your journey, CellaMD is here. It’s time to regain control. Pain Relief by CellaMD can help you tackle the worst of menopausal arthralgia. Inner Harmony by CellaMD can help you restore hormonal balance. Helping you shift those unwanted pounds. Taking weight off the scale... and your joints. Making it easier to put in place lifestyle changes that can provide relief to the aches and pains.

Finally

Chronic physical pain from menopausal arthralgia can be chronic emotional pain for us. Preventing us from doing the activities we enjoy and doing the things we love. We can end up as unhappy and miserable as our joints. But thankfully, there are ways to relieve it. By speaking to a medical professional or making lifestyle changes with CellaMD. You can feel comfortable in your own skin, and bones again. Take care of yourself today and know you are not alone. There are ways to take a stand against menopausal arthralgia.

It’s something nobody is talking about but everyone should be. Your estrobolome. When it comes to the symptoms of menopause, hormones are often painted as the villains. And while they may seem like the arch enemy of menopause, that’s only one side of the story. It's time for your dramatic menopause symptoms to stop stealing the show. By learning all about the main character, the estrobolome.

What is the estrobolome?

The estrobolome is the name for the collection of bacteria that live in the gut. These microorganisms play a key role in the metabolism of oestrogen. These tiny, living things work a magical role in the body. They break down and get rid of any excess oestrogen the body no longer needs. Working to create the perfect hormonal balance for our bodies. But… Changes can happen to alter the way these little creatures work. When that happens, they cannot metabolise the hormone oestrogen to their best ability. And when they can no longer break down the hormone, it causes hormonal imbalance. 

What are the most common symptoms of hormonal imbalance?

• Weight gain

• Fatigue and lethargy

• Sleep disturbances
• Hot flashes
• Mood changes

These symptoms may sound all too familiar to women experiencing menopause. That is because during menopause, oestrogen levels decrease. And we are more susceptible to feeling the wrath of hormonal imbalance. Especially when our estrobolome is not in tip-top shape. But it's not the only problem we face when it comes to the health of our estrobolome. Studies suggest the estrobolome plays a role in a wide range of chronic diseases. Including:

• Obesity
• Type 2 diabetes
• Inflammatory bowel disease (IBD)
• Irritable bowel syndrome (IBS)
• Cardiovascular disease
• Autoimmune diseases
• Allergies and asthma
• Mental health disorders
• Liver diseases
• Chronic kidney disease

The Enemies of the Estrobolome

Antibiotics

Antibiotics are a lifesaver, literally. Yet they can cause huge disruptions to our gut bacteria.  By the time the average person turns 50, they will have taken antibiotics at least a few times in their lifetime. They do their job very well by killing the bad bacteria in our body and fighting infections for us. But there's a big problem. They can’t tell the difference between good or bad bacteria and end up killing both. But the gut needs good bacteria! Especially when it comes to the health of our gut and estrobolome. Without good bacteria, bad bacteria can take over. Leaving the estrobolome vulnerable to disruption and hormonal imbalance.

Diet

The estrobolome should be a rich, diverse collection of microorganisms. But no thanks to diet culture, we have been taught to consume products that can cause huge issues for our guts. Our whole lives, especially as women, have we been told to carefully watch what we consume. "Don’t eat this" or "don’t eat that". Leading us to make smarter choices and shrink down our calorie consumption. But these so-called ‘healthier alternatives’ can cause huge destruction to gut bacteria. They can be full of sugars and sweeteners, all while being advertised as good for us. They are full of hidden enemies for the estrobolome. They cause havoc for our healthy gut bacteria. And over time, this makes the metabolism of oestrogen inefficient and slows down. And can contribute to the worst symptoms of menopause.

How to Restore The Estrobolome

Thanks to science, we now know the gut microbiota can be restored back to optimal health. And the even better news is, there is a simple way to restore your healthy gut bacteria. That’s why Inner Harmony by CellaMD is here to help. It’s time to beat the worst of menopause. All by treating the root cause of hormonal imbalance, your estrobolome. Inner Harmony has everything your gut needs to restore itself. The perfect formula to target bloating, weight gain, energy and even sleep problems. Soothing the distress and discomfort of menopause symptoms.

Close The Curtains on Horrible Menopause Symptoms

It can be comforting to know that there’s a way to bring balance, not only to your gut bacteria, but your mind too. After all, the tiny living things are working super hard for you in the working conditions they have. They also need some TLC to thrive. Work with them, rather than against them and your body will thank you. It's time to close the chapter on bad gut bacteria. And say hello to an easier menopause.

When you wake up sleep deprived and stuck to your bedsheets at 3am, nobody wants to hear the words "try yoga". Or "eat healthy". What we really want to know is how we can actually get a decent night's sleep. Maybe a dash of energy. And get rid of the extra few pounds we're having to slog around since the menopause hit us like a tonne of bricks. Menopause may be a part of human nature. But let's face it. It's no walk in the park. It's a very hot, sweaty and what seems to be, a never-ending hike. And while it may feel like the only option is to put up with it, there is another way. It's all about tackling the troubling symptoms of menopause at the source. And no, you don't have to eat salads or head to that yoga retreat.

What is menopause?

If you're experiencing it, well then it's most likely obvious. But firstly, lets get technical. Menopause usually happens to women between the ages of 45-55 years old. It is marked by the end of the menstrual cycle due to lower hormone levels. The decrease in hormones during this time can cause a wide range of symptoms. And while they may be common, the distress they bring doesn't have to be. They may seem unavoidable but there is a way to make them more manageable. It's time to take back control of your life.

The REAL Issue. Your Estrobolome.

The estrobolome is the name of the collection of bacteria in the gut. They are essential in creating balance for your hormones. These tiny living things are responsible for metabolising oestrogen. But they are easily disrupted. Aging, diet and antibiotics can cause detrimental issues to our gut bacteria. When this occurs, the estrobolome can no longer break down oestrogen efficiently. This results in too much oestrogen causing hormonal imbalance. And of course, results in the dreaded menopausal symptoms.

How to combat these 5 horrible symptoms of menopause

Weight Gain:   It may feel as though your body wants to cling onto every calorie. And that every calorie is piling up around your belly. Bloating: If the weight gain wasn’t bad enough, the discomfort of the swollen, bloated belly adds the cherry on top of the cake. Hot Flashes: Have you ever felt like you are burning from the inside-out?  Is it hot in here... and no, you can't take off all your clothes. Poor Sleep: Absolutely nobody feels good when they don’t sleep well. It impacts not only the way our body functions, but our brains and our mood. Low Energy: It's no shock that the poor sleep and hot flashes don’t help with feeling energised. It can lead to fatigue and daytime sleepiness.

The solution

Sure, it's somewhat comforting to know that menopause won't last forever. But when we can't remember the last good night's sleep, it sure doesn't feel that way. That's why we had to find an all natural, doctor recommended solution. One that makes life easier for you, not harder. Inner Harmony by CellaMD is here to take the weight of menopause off your shoulders. And the scales too. It helps combat the worst symptoms of menopause by treating the problem right at the source. Restoring and replenishing your estrobolome to rebalance your hormones. Giving you well deserved relief. Easing the worst symptoms of menopause. All so you can be the healthier, happiest version of you. And feel a little more yourself again. And maybe you’ll fancy that yoga class afterall.