In the skin, the mouth, the vagina, the respiratory tract and, of course, the gut. The microbiota is present in every centimetre of our body. It is an ecosystem of bacteria, viruses, fungi and other microorganisms that carries more than 150 times as much genetic information as the human genome itself. Its influence on health is such that science now considers it an organ in its own right, often called "the hidden organ", and one essential to life.
A balanced microbiota matters from the day we are born. However, it becomes especially important at times of hormonal change such as perimenopause and menopause.
Hormonal changes and the microbiota
You could say that everything you have done from infancy until now (diet, hygiene, rest, contact with nature and with pets, smoking…) has been influencing the delicate balance of your microbiota. But as menopause approaches, a new hormonal landscape emerges that challenges the cyclical balance the body was used to.
From vaginal dryness to anxiety
What do these ups and downs translate into? A series of symptoms that, if you are at this stage, you will probably recognise. Vaginal dryness is one of the most common, along with recurrent urinary infections and irritation and discomfort in this area. And the effects of this imbalance don't stop there: the relationship between the gut microbiota and bone health, particularly in the context of menopause, is extremely close. The same goes for changes in metabolism and in the skin. What's more, clinical studies published in recent years have made the existence of the so-called gut-brain axis abundantly clear. In other words, a balanced microbiota (which, we repeat, is not so easy to maintain during perimenopause and menopause) plays a key role in our emotional stability, reducing anxiety, low mood and irritability, all unfortunately familiar companions of the climacteric.
How can I take care of my microbiota?
Given its importance, it is only natural to ask how to look after the microbiota. Just as many factors contribute to its imbalance, many also contribute to its care. Physical activity, time spent in nature, avoiding prolonged stress and good sleep habits are all essential. But if there is one thing to focus on, it is diet, especially during menopause. Because eating well is much more than eating a salad. At this stage, we should increase our intake of plant-based foods: fruit and vegetables, but also pulses, nuts, seeds and wholegrains. It is very important to avoid ultra-processed foods, cut down on refined sugars and keep fibre intake high, as fibre acts as fuel that gets the bacteria "working". It is also well worth adding fermented foods. Kefir, natural yoghurt, tempeh, kimchi, sauerkraut, miso, kombucha… The variety is enormous, and they help add live microorganisms that support the balance of our bacteria.
The role of probiotics
Finally, in this pursuit of wellbeing we cannot overlook some microorganisms that probably sound very familiar: probiotics. In the words of Dr Conchita Vidal, a specialist in nutrigenetics and author of *Cuida tu microbiota* (Libros Cúpula), a probiotic "is a live microorganism that, when administered in adequate amounts and varieties, confers a health benefit". While pharmacies offer a huge range of preparations, it is important to look for a formula that identifies each strain by its full name (for example, *Lacticaseibacillus rhamnosus* LRa05) and that contains no more than 10 strains.
Probiotics in PULOWI®
At PULOWI®, the pursuit of wellbeing is grounded in science. That is why the formula of the nutraceutical PULOWI® Daily Menopause Support combines high-potency adaptogens, botanical extracts and essential vitamins and minerals with four probiotic strains of proven efficacy. Here they are, by their full names:
- Lacticaseibacillus paracasei* GMNL-653. A probiotic strain included to support women's intimate and digestive balance during menopause. It helps maintain a strong, healthy microbiota in the face of hormonal changes. It has also shown efficacy for scalp health.
- Lacticaseibacillus rhamnosus* LRa05. A protective bacterium that supports the body's natural defences and the stability of the bacterial flora. Through its protective action on the immune system, it contributes to women's everyday care and general wellbeing.
- Lactobacillus helveticus* LH76. A probiotic that completes the formula's active complex to deliver advanced nutrition. It helps stabilise the bacterial ecosystem, supporting gut health during menopause. It has also been shown to enable greater mineral absorption and may help increase bone mass.
- Limosilactobacillus reuteri* LR08. A microorganism that comprehensively strengthens the microbiome and emotional and physical wellbeing. It promotes a respectful biological environment in balance with femininity, as it has shown strong effectiveness for vaginal health.
