Probiotics for the menopause: How to manage microbiota imbalances?

The menopause is a crucial period in a woman’s life, marked by significant hormonal changes that can affect various aspects of her health. Among the many systems influenced, the intestinal microbiota plays a key role in overall health. Recent research suggests that probiotics and prebiotics could offer significant benefits in managing menopause-related diseases. This article explores the potential of these microbiotic interventions and their impact on the health of menopausal women.

Understanding the menopause and its impact on health

The menopause leads to a reduction in oestrogen levels, which can cause a variety of symptoms and conditions such as :

• Hot flushes
• Osteoporosis
• Sleep disorders
• Weight gain
• Cardiovascular problems

These symptoms are often exacerbated by imbalances in the intestinal microbiota, which can influence metabolic and immune health.

What are probiotics used for?

Probiotics are live micro-organisms which, when administered in adequate quantities, confer a health benefit on the host. They act by :

• Rebalancing the intestinal microbiota
• Inhibiting the growth of pathogenic bacteria
• Strengthening the intestinal barrier

What is the role of prebiotics?

Prebiotics are non-digestible dietary fibres that encourage the growth and activity of beneficial bacteria in the intestine. They act as a substrate for probiotics and help to :

• Stimulate the production of beneficial metabolites
• Improve digestion and absorption of nutrients
• Strengthen the immune system

Effects of probiotics and prebiotics on menopausal diseases

Osteoporosis

The reduction in oestrogen during the menopause is a major risk factor for osteoporosis. Studies show that certain strains of probiotics can improve calcium absorption and increase bone mineral density.

For example, one study showed that administration of Lactobacillus helveticus rapidly increased serum calcium while lowering parathyroid hormone concentrations. In addition, a 12-month study showed that Lactobacillus reuteri reduced the loss of bone mineral density in elderly women with osteopenia.

Cardiovascular health

Probiotics can help regulate cholesterol levels and improve cardiovascular health by altering the lipid profile. By positively influencing the intestinal microbiota, prebiotics can reduce systemic inflammation, a risk factor for cardiovascular disease. For example, a 12-week clinical trial showed that high doses of probiotics containing Bifidobacterium and Lactobacillus improved endothelial function, systolic blood pressure and markers of inflammation.

Weight management

Weight gain is common during the menopause. Probiotics can help regulate metabolism and promote weight loss by altering the composition of the microbiota. By increasing the feeling of satiety and improving lipid metabolism, prebiotics can also contribute to weight management. One study showed that post-menopausal women treated with probiotics showed an improvement in metabolic markers and a reduction in body fat.

Mental health

Hormonal changes can affect the mental health of menopausal women. Probiotics can modulate the microbiota-gut-brain axis, influencing mood and reducing symptoms of depression and anxiety. Studies have shown that probiotics can have beneficial effects on mood disorders associated with the menopause.

What are the best probiotics for the menopause?

To reap the benefits of probiotics and prebiotics, it’s crucial to choose high-quality products. Criteria include:

• Selection of specific strains: Certain strains such as Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus reuteri are particularly beneficial for menopausal women.
• Concentration in colony-forming units (CFU)
• Certification of probiotic purity and viability

How should probiotics be taken?

Probiotics and prebiotics can be taken as dietary supplements or through fermented foods such as yoghurt, kefir, sauerkraut and kimchi.

Prebiotics are found naturally in foods such as bananas, asparagus, garlic and onions. It is advisable to consult a health professional to determine the appropriate dosage.

Precautions and recommendations

Although probiotics and prebiotics are generally safe, some people may experience minor side effects such as bloating or gas. It is important to start with a low dose and increase gradually.

People who are immunocompromised or suffering from serious illnesses should consult a doctor before starting a probiotic supplement.

Sources

1. Probiotics and Prebiotics: Any Role in Menopause-Related Diseases