How Improving Digestion can (increase your energy and) Lower Your Need for HRT

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Good digestion is the foundation of overall health, and its impact on your energy and hormones might surprise you. I’m all about doing the groundwork before actually adding on HRT or other things. Hormone replacement therapy can be very helpful for perimenopause - I use it myself and I educate on it. But HRT is also no magic pill or cream (haha). 

HRT alone will not improve all your symptoms. You need a holistic approach.

Diet, movement, sleep quality, detoxification, stress management, nutrient depletion, gut optimization, mindset... These are all things that need to be taken into account to feel (and look) good as we get older. 

So let’s talk a little bit more about digestion and how improving your nutrient absorption can help you actually start from a better baseline and therefore lower your need for supplementation and HRT (hormone replacement therapy). 

Unfortunately, our digestive function (as so many other things) goes down as we age:

• Reduced Stomach Acid Production: we’re actually secreting less stomach acid that helps us break down protein into amino acids and also absorb minerals from the foods we eat. Our stomach acid is also our line of defense against pathogens and bacteria that we may be ingesting with our food.

• Reduced Digestive Enzyme Production: our pancreas also produces fewer enzymes, making it harder to break down and absorb other nutrients.

• Increased Sensitivity to Stress: When progesterone goes low, our stress hormone cortisol goes up and that can have a big impact on our digestive health: chronic stress disrupts gut motility and reduces blood flow to the digestive tract - so you may get constipated and constipation will further negatively impact the microbial balance in your microbiome and also your excretion of used up hormones.

• Hormonal Changes: Declining estrogen levels affect the gut-brain axis and lead to lower microbial diversity in our gut. Declining progesterone affects the integrity of our gut lining and gut motility. 

So you can see that you can eat all the good fats, fibers and protein you want but unfortunately you won’t get the benefits from these foods if your digestion is not working well and your body is not able to break down these nutrients to absorb them.

But that’s not all: WHEN you eat and how much time you leave between meals does matter!

• Digestive enzymes are optimized for daytime digestion. The production and release of digestive enzymes are synchronized with meal times, meaning that you’re producing more digestive enzymes in the morning and up until the early afternoon and then your digestive function goes down.

• Gastrointestinal motility is higher during the day and slow at night:  your circadian rhythm regulates the speed at which food moves through the digestive tract. 

• Appetite regulation: Your appetite and satiety regulating hormones ghrelin (the hunger hormone) and leptin (which signals fullness), follow a circadian pattern. They will be higher during the day and not at night or late evening when you naturally wouldn’t eat anymore.

• Glucose metabolism: also your blood sugar regulation follows a circadian rhythm: your body is primed to break down glucose during the day, making it easier to manage blood sugar levels after eating.

• Gut microbiome: The many species in your gut are active at different times of day, largely influenced by circadian rhythms. Disruptions like irregular eating patterns or late nights, can even lead to imbalances in the gut microbiome.

• Liver function: The liver’s role in digestion and detoxification is also governed by circadian rhythms. Enzymes related to detoxifying the body and processing nutrients peak at night, ensuring that the body efficiently processes and eliminates waste products.

• Energy expenditure: Your metabolism follows a day-night pattern. Energy expenditure is generally higher during the day, aligning with periods of activity, while it decreases at night during rest.

How Optimizing Digestion Can Reduce the Need for HRT

When your digestion is working optimally:

• Your body can naturally regulate hormone levels more effectively.

• Nutrient absorption improves, providing the building blocks for hormone production.

• Liver detoxification processes become more efficient, reducing symptoms like bloating, fatigue, and mood swings.

For example, many women find that improving gut health reduces hot flashes and restores their energy. 

I’ve seen it over and over in clients who are taking HRT-  that they are going though a period of stress and their symptoms are coming back

Improving digestion might not be the first thing you think of when addressing hormonal symptoms, but it’s a game-changer. By supporting your gut, you’re giving your body the tools it needs to balance hormones naturally and boost your energy levels.

Simple Steps to Improve Digestion

Here are actionable strategies to support your digestive health:

1. Sit Down When you Eat & Chew Your Food Thoroughly

   • Digestion begins in the brain. Sitting down when eating is the first rule to follow to make sure you actually can digest and absorb what you eat. Chewing your food well reduces the workload on your stomach and ensures better nutrient absorption.

2. Eat Raw Foods AM & Cooked Foods PM

   • By favoring raw foods in the morning and up until lunchtime, you’re benefiting from better digestion and absorption of their nutrients. Cooked foods are easier to digest and will cause less bloating than raw foods when eaten in the evening. 

3. Eat Regular Meals

   • Don’t skip meals. Leave a minimum of 3 hours between meals without snacking to give your digestive system the chance to fully digest your last meal before adding on any extra work or constantly keeping it busy with food.

4. Incorporate Digestive Enzymes or Bitters

   • Consider natural digestive aids like apple cider vinegar, ginger, or enzyme supplements before meals to support your body’s digestive processes.

5. Practice Stress-Reduction Techniques

   • Stress takes a toll on digestion. Incorporate practices like deep breathing, yoga, or mindfulness to calm your nervous system and improve gut health.

6. Stay Hydrated

   • Water is essential for digestion and detoxification. Aim to drink at least 2L a day.

7. Eat Fiber-Rich Foods

   • Fiber keeps your gut moving and helps eliminate excess estrogen. Include foods like leafy greens, flaxseeds, chia seeds, and legumes in your diet.

8. Consider Probiotics and Fermented Foods

   • Foods like yogurt, kefir, sauerkraut, and kimchi can feed beneficial gut bacteria, supporting hormone metabolism.

Ok this can be a lot to change at a time…Start small: chew your food thoroughly, add fiber to your meals, or try a fermented food this week. Each step brings you closer to feeling your best.

If you’re not getting the results with HRT that you were hoping for or if you are experiencing a lot of digestive distress, book your free clarity call and we can discuss how to get you back on track!