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.

HRT and histamine-related symptoms

Hormonal changes during the menopause transition may influence how some women experience histamine-related symptoms. Oestrogen and histamine interact with one another in complex ways, and some women notice changes in symptoms as their hormone levels fluctuate.

HRT can be an appropriate treatment for menopausal symptoms caused by changing hormone levels. Some women may notice changes in histamine-related symptoms when their menopause symptoms are treated with HRT, although HRT is not a treatment for histamine intolerance itself and the evidence in this area remains limited.

• 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.