Bloaty McBloatface
Not only are we gaining weight, feeling tired, losing sleep and acting like a moody teen, let’s chuck in a belly that looks like we’re about to birth a baby elephant! TOOOT.
Now, I’m not trying to scare or depress you Dame, as this isn’t the case for everyone and it’s not like we suffer with all of these symptoms all of the time, but for many of us it can be a moveable feast (did someone say feast…?).
Why then do we get bloated?
This month we’re going to be chatting all about your gut and what you can do to make it happy, healthy and working for you.
Are you not feeling quite yourself?
Maybe that’s because you are vastly outnumbered by a veritable zoo of microbes that inhabit you!
Welcome to your microbiome.
The microbiome refers to all of the organisms that live in and on you. That means; bacteria, viruses, fungi, protozoa and…worms and all of their genes. Nice!
If you were to weigh these microscopic beings, you would find they are one of the largest (and mostly forgotten) organs of the human body – about 1.3 kilos to be exact. That’s about the weight of your brain. Mind blowing, don’t you think (or maybe microbial blowing would be more apt)?
To put it another way – you are not you:
The human body:
- 30 trillion cells
- 23 000 genes (give or take). Here’s something to make you ponder – a water flea has 31 000 genes!
Your microbiome:
- 37 trillion microbial cells (yes, you read that right).
- 2-20 million microbial genes.
These bugs make up about 99% of us (a ratio of 10 to 1 cells). They number so many that I’ve started to see myself as bugs in a really nice dress!
Really, we are just hosts for our microbes.
And whilst you and I are about 99.9% the same genetically, we may only share about 10% of our microbes.
The discovery of the microbiome is, perhaps, the greatest medical turnaround in the past 150 years.
We can throw out the idea that bacteria are bad and disease causing. They only turn bad when we treat them so. For example: Helicobacter pylori (H. pylori) has received a really bad rap because it is one of the main causes of peptic ulcers. It turns out that H. pylori regulates acid production in the stomach AND helps to regulate ghrelin (the hormone that tells your brain when you need to eat) and leptin (the hormone that tells you you’ve had enough). So what happens when we ‘kill off’ H. pylori? Your microbiome has trouble turning on and off the fullness signal, which could mean weight gain.
So what are these microbes up to and why are they so important?
According to Dr Raphael Kellman, ‘they control every aspect of our physiology and can activate our greatest biological potential’.
Put more in Marnie’s terms, they:
- help us digest our food
- keep the lining of the gut nice and healthy
- keep naughty bacteria at bay (we should have a ratio of 85:15 good v naughty)
- train the immune system to recognise friend from foe (I’ll talk about the hygiene hypothesis in a later issue)
- convert sugars into short-chain fatty acids (SCFAs). These are really important for energy production.
- modulate our genes
- help us use our vitamins and minerals.
Basically, they’re promiscuous little things, that are everywhere, involved in everything. Got a health issue? Your microbiome is most likely involved.
Menopause and your gut
Did you know that IBS (Irritable Bowel Syndrome) tends to peak in the perimenopause years?
Why?
There are likely a number of factors at play:
- Oestrogen helps to maintain the correct amount of water and bile in our body – as she lowers, water retention increases
- Our body moves from fat-mobilising to fat-accumulating
- Our microbiome changes as we age – think more digestive issues
- Estradiol and progesterone help to maintain the gut barrier and protect her from injury
Signs of an irritable bowel:
- Bloat
- Abdominal pain and discomfort
- Windy pops (more than normal)
- Fatigue
The goods news is that IBS rates improve after menopause. So, it’s not all doom and gloom Dame!
Managing your bloat.
If you’ve been feeling more Bloaty McBloatface than usual:
- Keep a diet diary for a week – notice any trends? Email me for a fillable diet diary so you can track all that goes in and out and through.
- Try cutting out gluten for a week and see if that makes a difference – you’d be surprised how many people report back that this simple tip makes a significant difference.
- Consider doing a 4-6 week Gut Reset. I’ve been running this successful programme in my clinic for over a decade and now that the weather is getting warmer, it’s the perfect time for a ‘tidy up’. Get in touch to find out more.
- Manage your stress – you have as much of the feel good neurotransmitter, serotonin, in your gut as in your brain.
- Download the Insiders’ Guide – Bloaty McBloatface. It’s filled with practical magic and actionable steps for you to help ban the bloat for good (and comes with a consult with me to help get you started).
Next week we’re going to go deep down the alimentary canal and talk about some of the secrets to long-term health and well-being.
Until then, you know what to do. Keep being Great.
Marnie
P.S If you haven’t already done so, make sure you download your FREE Survivor’s Guide to Menopause (did I say it’s free?).
P.P.S If you know someone who is struggling with all the changes, please share this with them.