Gut issues and allergies during menopause

The main culprit is oestrogen decline, which influences many systems in your body:

• Histamine regulation: Oestrogen stimulates histamine release. When oestrogen levels fluctuate, your body can struggle to break down histamine, leading to symptoms like rashes, flushing, and new sensitivities to certain foods..
• Gut microbiome shifts: Hormonal changes can disrupt the balance of gut bacteria, causing bloating, IBS-like symptoms, indigestion and constipation.
• Stress and cortisol: Menopause-related stress affects your gut, triggering sensitivities or worsening digestive issues.
• Reduced stomach acid: Oestrogen helps to maintain stomach acid levels, so its decline can impact digestion and nutrient absorption.

Non-hormonal factors can also play a role:

• Dietary triggers: Alcohol, aged cheese, caffeine and processed foods can increase histamine levels.
• Food sensitivities: Menopause may make you more reactive to certain foods (like gluten or dairy).

Immune changes: Hormonal shifts can affect your immune system, leading to heightened allergic responses.

Hormone Replacement Therapy (HRT) can help stabilise oestrogen levels, which may:

• Reduce histamine sensitivity and associated symptoms like rashes or itching.
• Support your gut’s natural function by restoring balance.
• Alleviate stress-related symptoms that worsen digestion.

If histamine intolerance is severe, medications like antihistamines or supplements like DAO enzymes (to break down histamine) may also help.

• Dietary adjustments:
  • Follow a low-histamine diet: Reduce aged cheeses, alcohol, processed foods, and fermented products.
  • Avoid trigger foods: Monitor and eliminate foods like gluten or dairy if they cause discomfort.
  • Eat smaller, balanced meals to support digestion.
• Gut health support:
  • Probiotics: Support your gut microbiome with foods like live yogurt or kefir.
  • Prebiotics: Include fibre-rich foods like oats, bananas and flaxseeds in your diet to feed good bacteria.
• Stress management:
  • Yoga, deep breathing and mindfulness can calm your gut-brain axis.
  • Sleep hygiene: Better rest reduces cortisol levels, improving both allergies and gut function.
• Hydration and exercise:
  • Drink plenty of water to aid digestion.
  • Gentle exercise like walking or swimming supports your gut and reduces stress.