The female microbiome
Our gut microbiome is big news. Most of us know by now that there is a direct link between the balance of friendly (and not so friendly) bacteria in our gut and our wellbeing, From mood and brain health, to skin, hormone balance and energy, these little microbes that flourish in our digestive tract have a bigger role to play in human health than we first realised.
One of the new and emerging paths of research is the link between the gut microbiome and women’s health. Research shows that the balance of bacteria in our gut changes at different times of our lives, according to changing hormone levels. The hormonal changes we experience at puberty, during pregnancy and at perimenopause, affect what species of microbes thrive and survive in our gastrointestinal tract and this in turn can impact on our wider health. For example, when hormones start to change at perimenopause, women tend to have lower levels of the probiotics lactobacillus and bifidobacteria in their guts and this can be liked back to how hormones affect our gut health.
Here are some of the reasons why a healthy balance of gut bacteria is essential for women’s health.
Hormone metabolism
Our microbiome is vitally important for hormone metabolism and balance.
Every 28 days or so, menstruating women go through a rhythm of hormonal changes in preparation for pregnancy. If pregnancy doesn’t occur, then we need to clear oestrogen and progesterone out of our bodies, in readiness for the next cycle. This process of transferring our hormones into a form that can be easily excreted involves a healthy balance of friendly microbes in our gut.
Skin health
Lots of girls and women experience hormone related skin issues. From acne and oily skin to dryness and eczema. Maintaining a healthy microbiome balance can help support healthy skin by helping to support the proliferation of the healthy, probiotic bacteria and reducing the impact and numbers of bacteria that can be detrimental to skin health.
Mind and mood
It is well known that there is a gut-brain axis - a direct compunction between our belly and our brain. When our microbiome is well balanced in favour of the friendly probiotic bacteria, this has a positive impact on our mood. When levels of certain bacteria are low, like bifidobacteria, this has a negative impact on mood.
Weight and metabolism
Our friendly bacteria also help support a healthy metabolism, blood sugar and insulin balance and can help us maintain a healthy weight. Look after the good guys and they will help you look after your body.
UTIs, thrush and cystitis
There is also a direct relationship between the gut microbiome and the bacteria that we find in the urinary tract and vaginal microbiomes. There can be translocation of bacteria for one area of the body to the other, but also the probiotic bacteria like lactobacilli help protect us against urinary tract infections, cystitis and other imbalances that can cause a lot of pain, discomfort and distress for many women.
Feed your microbiome
Here’s are 3 simple ways to help support a healthy female microbiome:
Eat a wide diversity of foods. The more colour, flavour and variety you can get into your diet, the better. It has been suggested that eating 30 different plant foods a week helps to promote a better diversity of gut bacteria. This includes fruit, vegetables, herbs, spices, wholegrains, green tea, beans, lentils and nuts and seeds, so it shouldn’t be too hard to reach the 30 a week target. The benefits include additional fibre in your diet (which your friendly microbes love) and a wide range of polyphenols to help support diversity and abundance of good gut bacteria.
Eat some fermented foods. These include live yoghurt, kefir, sauerkraut, kimchi and miso. These fermented foods a healthy boost of probiotic bacteria to your diet, to help support a more balanced microbiome.
Take care of perfumed sanitary towels, vaginal douches and bleached tampons that may disrupt the delicate balance of your vaginal bacteria. There are lots of great alternatives available now, from period pants, cups and bamboo tampons and towels that may be a better option.