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Women’s Digestive Health Is Largely Affected By Their Hormonal Changes, Here’s Why

Women’s Digestive Health Is Largely Affected By Their Hormonal Changes, Here’s Why

Digestion is one of the body’s naturally-occurring, automatic functions. Generally, it is something we don’t have to give much thought to because it happens without problems. The digestive health of some people, however, can be problematic. Poor digestive health occurs with the following diagnoses: Crohn’s Disease, gallstones, irritable bowel syndrome (IBS), and gastroparesis (to name a few).

Women are particularly susceptible to poor digestive health and more likely to suffer from the previously mentioned disorders. Even in digestive disorders that occur in both genders equally, women are more likely to suffer from severe symptoms. Why? Well, the digestive systems of men and women are different. For starters, women have longer intestinal tracts in order to move around the uterus and ovaries. According to Dr. Shakti Singh, gastroenterologist and hepatologist at Sutter Gould Medical Foundation in Modesto, California, the second difference between men and women is “hormones and their effect on the female GI tract.”[1]

How Do Hormones Affect Digestive Health?

Irritable Bowel Syndrome

Progesterone and estrogen are the main hormones that affect digestive health, particularly in an IBS diagnosis. Your gut is full of special cells with receptors that are designed to attach to these hormones. Once inside of your gut, these hormones affect your digestive health, causing pain and inflammation.

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Smooth muscles inside of your digestive system help push food and waste through your intestinal tract. Progesterone and estrogen affect how fast this happens. Low levels of these sex hormones slow down the process and can lead to constipation. High levels result in diarrhea. Constipation and diarrhea, in turn, causes cramps. When your estrogen levels are low, you feel more pain. This happens because estrogen promotes serotonin production, which works to increase your pain threshold. Lower levels of serotonin mean your cramps and pains hurt more.[2]

Menstrual Cycle

430px-menstrualcycle2_en-svg

    Source

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    Hormones change during all stages of the menstrual cycle, which also affects digestive health. Women, both with and without IBS, have reported digestive health problems during the premenstrual cycle, menstruation, and perimenopause (the stage before menopause). These symptoms include: bloating, constipation, diarrhea, bowel discomfort, and abdominal pain.

    What are these monthly hormonal fluctuations? During the first five days of the menstrual cycle, beginning on day 1 of your period, your estrogen and progesterone levels are at their lowest. Estrogen begins to increase between days 6 and 14. Between days 15 and 24, progesterone production increases. Somewhere between days 24 and 28, these hormones drop suddenly.[3]

    When these hormones are decreased, poor digestive health is triggered. These symptoms include bloating, diarrhea, constipation, bowel discomfort, and intestinal pain.

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    The Gallbladder and Gallstones

    Your gallbladder is an important component of digestive health. The gallbladder stores concentrated bile, which it releases into the small intestine to help digest fats. Sometimes, gallstones form inside of the gallbladder. These stones are hard concentrations of cholesterol that can migrate to the bile duct. Once there, gallstones block the bile duct, which harms your digestive health by causing intense abdominal pain and diarrhea.[4]

    Women are more likely to develop gallstones than men. This is true because estrogen increases the concentration of cholesterol in bile. In addition, low levels of progesterone slow down gallbladder contractions. When the gallbladder cannot empty cholesterol-rich bile, gallstones form.[5]

    How to Improve Digestive Health

    Although it is difficult to control hormonal changes, there are some things you can do to reduce the symptoms of poor digestive health.[6]

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    Eat More Fiber

    Make sure your diet is full of whole grains, fresh fruits and vegetables, beans, and nuts. These are all fiber-rich foods. Fiber helps you maintain proper digestive health by increasing the bulk and softness of stool. This reduces the risk of developing constipation and its accompanying bloating and cramping.

    Drink More Water

    In addition to eating more fiber, you should also increase your water intake. Water and other fluids help your body process the increased fiber intake. It also flushes waste and toxins through your liver and kidneys.

    Consider Taking Birth Control

    Birth control pills give you a more stable amount of estrogen and progestin (artificial progesterone). One of the biggest positives of taking birth control (beside avoiding unwanted or unplanned pregnancies) is decreased menstrual cramps.[7]

    However, your hormones still drop before menstruation, which makes you vulnerable to poor digestive health. In addition, some researchers have found a link between taking birth control pills and increased risk for gallstones[8] and Crohn’s disease[9].

    Featured photo credit: Unsplash via pexels.com

    Reference

    [1] https://www.mylifestages.org/health/digestive_health/digestion_in_women.page
    [2] WebMD: Do Your Hormones Affect IBS?
    [3] Women In Balance Institute: About Hormone Imbalance
    [4] NHS Choices: Gallstones
    [5] Hormones Matter: The Gallbladder: An Essential Organ Influenced by Hormones
    [6] Everyday Health: What Women Need to Know About Their Digestive Health
    [7] Empower: Birth Control Pills and Digestive Side Effects
    [8] Drugwatch: Yaz Gallbladder Disease
    [9] Health Day: Birth Control Pills, HRT Tied to Digestive Ills

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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