Being a woman is a celebration. Especially today.
I was born female and, while I haven’t loved hormonal swings and having periods, and I dislike society’s emphasis on our bodies, I do mostly like being a girl. Apart from dressing up and going on spa days, I particularly love the connection I have with my girlfriends, who I can laugh and cry with in the same conversation.
So, happy Women’s Day! And to all you guys out there, I hope you’re equally happy to be male. I also hope you know that our world is better when we have healthy, strong women in it as well as healthy, strong men. We need a good balance of masculine and feminine energies.
What particular problems do women face?
Well, we women can feel the pressure to make everything "just right", especially during busy times. We may also experience challenges with:
Work:
Heavy workloads and long hours: Women often shoulder a disproportionate share of work responsibilities, both inside and outside the home. This can lead to feeling overwhelmed, exhausted, and unable to meet deadlines.
Gender discrimination and inequality: Women may face pay gaps, limited opportunities for advancement, and harassment in the workplace. This can create a hostile work environment and undermine confidence and well-being.
Lack of work-life balance: Balancing the demands of work with family and personal responsibilities can be challenging, leading to feelings of guilt, stress, and burnout.
Family and relationships:
Caregiving: Women are more likely than men to be primary caregivers for children, elderly parents, or other family members. This role can be demanding and time-consuming, leaving less time for personal needs and relaxation.
Relationship conflicts: Women may experience stress from relationship problems, such as communication difficulties, infidelity, or emotional abuse.
Societal expectations: Women often face pressures to conform to certain ideals of beauty, motherhood, and femininity. This can lead to feelings of inadequacy and self-doubt.
Other:
Financial concerns: Women are more likely to live in poverty than men, and they are also more likely to be the sole breadwinners for their families.
Health concerns and menopause: Women are more prone to certain health conditions, such as anxiety, depression, and autoimmune diseases. Then there’s menopause, a life-changing transition which affects hormone balance and can produce distressing symptoms over years. These conditions can make it more difficult to cope with other challenges.
Body image issues: Women are often bombarded with unrealistic images of beauty in the media, which can lead to body dissatisfaction and low self-esteem.
Can probiotics help, and if so how?
Probiotics have shown promise in helping manage stress and anxiety, which in turn clears the mind be able to problem-solve and overcome challenges. Here's how they work:
- Gut-brain axis: Probiotics influence the gut-brain axis, a complex communication system between your gut and brain. They can help improve the balance of gut bacteria, which in turn can affect neurotransmitter production and reduce inflammation, leading to a calmer and more balanced mood (Ma et al., 2021).
- Vaginal microbiome: Yes, the vagina has its own community of microbes that maintain vaginal health and help protect against disease. Bathing with a simple liquid probiotic can help, especially if it includes lactobacillus.
- Neurotransmitter production: Certain probiotics can produce neurotransmitters like GABA, serotonin, and dopamine, which play a crucial role in regulating mood and stress response.
- Cortisol reduction: Studies suggest probiotics may help lower cortisol levels, the primary stress hormone. Lower cortisol can lead to reduced anxiety and improved emotional well-being.
- Specific strains: Strains like Bifidobacterium longum 1714 and Lactobacillus helveticus R0051 have been particularly well-studied for their stress-reducing effects (Chesak, 2020).
- Timing matters: Taking probiotics regularly, ideally at the same time each day, is essential for achieving optimal benefits.
- It takes time: While some people experience positive effects quickly, it may take several weeks for noticeable improvements in mood and stress levels.
How can probiotics help with menopause?
Balancing the gut microbiome: Probiotics can help restore the balance of good and bad bacteria in your gut, which may improve digestion, reduce inflammation, and boost the immune system. These benefits can indirectly help alleviate menopause symptoms like bloating, constipation, and vaginal dryness (Novella, 2023).
- Reducing hot flashes: Some studies suggest that certain strains of probiotics may help reduce the frequency and severity of hot flashes, a common symptom of menopause.
- Improving mood and sleep: The gut microbiome is linked to the production of neurotransmitters that affect mood and sleep. Probiotics may help improve these functions, which can be disrupted during menopause.
- Supporting bone health: Probiotics may help increase bone mineral density, which is important for preventing osteoporosis in postmenopausal women.
- Promoting weight management: Probiotics may help with weight loss by reducing inflammation and promoting satiety.
Particular strains of bacteria that can help: Here are some strains of probiotics that may help with menopause symptoms:
- Lactobacillus rhamnosus
- Lactobacillus acidophilus
- Bifidobacterium lactis
- Lactobacillus reuteri
- Bifidobacterium bifidum
These strains have been shown to be effective in reducing hot flashes, night sweats, vaginal dryness, and other common menopausal symptoms. They may also help to improve sleep quality, mood, and bone health.
More research is needed to confirm the effectiveness of probiotics for menopause symptoms, and it is important to remember that repairing a gut microbiome can take time. Generally speaking, menopause is considered easier to manage if you are already healthy; a good diet, regular exercise, and maintaining a healthy weight can significantly alleviate symptoms like hot flashes and mood swings, making the transition smoother overall. And good health starts in the gut.
There is still so much to unravel in our understanding of the complex communities of microbes that make up our microbiomes. Believe me, I’ve been studying them for nearly 20 years since we started Microbz and it continues to be an endlessly fascinating field.
But today is about going beyond the wonder of science and celebrating every woman the world over. Have a good one!
