Which probiotics for menopause ?

Hormonal changes during menopause

Menopause leads to a significant drop in the hormones estrogen and progesterone in a woman’s body. Understanding the benefits of probiotics on vaginal and intestinal flora during menopause, and why our hormones have an important role to play in the body system, including the reproductive and digestive systems, is vital.

Hormonal variations can cause various symptoms of discomfort :

• Hot flashes
• Weight gain
• Vaginal dryness
• Sleep disorders
• Mood swings

Effect of estrogen on vaginal microbiota

The vaginal microbiota is made up of beneficial and pathogenic bacteria. Estrogen promotes the presence of lactobacilli, probiotics that maintain a low pH and inhibit the growth of pathogenic bacteria. During menopause, the reduction in estrogen can unbalance this microbiota, increasing vulnerability to infection.

Impact on the digestive system

Hormones also influence the intestinal microbiota. A drop in estrogen levels upsets this balance, leading to digestive problems such as constipation or bloating. Here too, probiotics can play a corrective role by restoring the microbial balance.

What role do probiotics play in menopause and health ?

Probiotics include different strains of live, active bacteria, such as Lactobacillus and Bifidobacterium. These provide a number of health benefits for women during the menopause, and in particular for the composition of their microbiota.

Probiotics support the vaginal microbiota

Strengthening your vaginal microbiota with probiotics helps reduce the risk of vaginal infections common during menopause. Lactobacilli restore the pH balance by producing lactic acid, creating a favorable environment for pathogenic bacteria.

For example, using probiotics containing strains of Lactobacillus acidophilus improves your vaginal health. Local application in the form of intravaginal probiotics offers direct benefits against vaginal dryness and infection, restoring vaginal flora to a healthier state.

Probiotics and improved digestion

In addition to vaginal microbiota, probiotics also work to promote a balanced intestinal microbiota. By helping to digest food, assimilate nutrients and eliminate toxins. Probiotic supplementation thus minimizes intestinal discomfort associated with menopause.

In a comparison of two groups of menopausal women, those who received probiotic supplements showed fewer digestive symptoms than those who did not. This difference underlines the effectiveness of probiotics as digestive support during this phase of women’s lives.

The different types of probiotics

Probiotic classification criteria :

The strain

The strain is the specific categorization of probiotics, bringing together bacteria from the same strain that will have the same role within our organism.

The species

More specific than genus, it encompasses different strains of bacteria that belong to the same species and therefore have similarities, but are differentiated by their unique specificities.

Gender

Genus is the broadest categorization encompassing the different types of bacteria: Lactobacilli, Bifidobacteria Bacilli and Sacchoromyces.

Lactobacillus probiotics

The Lactobacillus type is the best-known probiotic. It is the most diverse, containing lactic acid-producing bacteria of over 100 different species. Their role is to protect the intestinal barrier by improving permeability. Their main actions are :

• Promote intestinal transit
• Increase immunity
• Improved sleep
• Action on cholesterol levels

Its various strains are

Probiotic Bifidobacterium

Bifidobacteria are anaerobic bacteria. Like Lactobacilli, they are essential for the body to function properly. They regulate inflammation in the intestines. They have 4 main actions:

• Supporting the immune system
• Improves the body’s ability to cope with stress
• Reduced digestive problems
• Maintains mood balance

How do microbiota evolve during the menopause ?

Vaginal microbiota

Throughout her evolutionary phase, a woman undergoes varying degrees of change in her vaginal microbiota:

During the puberty phase, the flora sets up hormones that thicken the mucous membranes of the vagina. Glycogen production enables Lactobacilli to colonize the flora.

During menstruation: these lactobacilli will decrease, as the alkalinity of the vagina increases the pH of the vaginal flora.

Pregnancy: during pregnancy, women produce more hormones, leading to an increase in Latobacilli.

Menopause: during the menopause, estrogen gradually decreases, and some women may experience dysbiosis, resulting in an imbalance in bacterial levels.

Intestinal microboiote

Young adulthood and adulthood: In adulthood, the microbiota is stable, but strongly influenced by diet and lifestyle. Menstrual cycles and sex hormones (estrogen and progesterone) affect the intestinal microbiota. Hormonal variations will often modify the permeability of the microbiota, thus altering its composition;

Pregnancy: The period of pregnancy is conducive to significant changes, with greater risks of inflammation often linked to an increase in bacteria. It is also a preparatory stage for the body to cope with childbirth.

Menopause: In the menopause phase, some studies show that low estrogen levels are due to an increase in certain bacteria. This decrease is directly linked to the menopausal phase, resulting in reduced microbial diversity and greater potential pathogenic risks.

Factors influencing microbiota evolution

The factors influencing microbiota are quite diverse. We have listed the main points to pay attention to in order to guard against abrupt changes in our microbiota:

• Sex hormones: variations in estrogen and progesterone levels
• Diet: rich in fiber, the diet will tend to maintain a healthy microbiota.
• Lifestyle: physical activity, stress and regular sleep have an impact on intestinal health.
• Medication: antibiotics can disrupt the microbiota, while probiotics and prebiotics help maintain your health.

Which probiotics are recommended for menopause?

Specific beneficial strains

Lactobacillus rhamnosus and Bifidobacterium bifidum strains are particularly useful for improving gynecological and digestive health. It is recommended to opt for formulas containing these specific strains.

Miyé offers a combination specially designed for menopausal women.

For vaginal health

Many probiotics help restore and maintain vaginal health, however, among them, some stand out in particular by responding to specific effects:

Lactobacillus rhamnosus: effective against mycoses of the vagina and vulva.

Lactobacillus crispatus : present in greater numbers in the vaginal microbiota, it prevents bacterial vaginosis and keeps mucous membranes moisturized, limiting vaginal dryness.

For intestinal health

Bifidobacterium infantis: according to the French National Society of Gastroenterology, this is the most suitable and offers the best results against irritable bowel syndrome.

Bifidobaterium Longum: it too is said to reduce irritable bowel syndrome, by acting on the permeability of the intestine to reduce symptoms such as abdominal pain, bloating and diarrhoea.

For bone health

Lactobacillus reuteri : according to the latest research, it is the most effective at increasing bone mineral density in the body.

Lactiplantibacillus plantarum HEAL9, Lactiplantibacillus plantarum HEAL19 and Lacticaseibacillus paracasei 8700:2 were also used in a study, demonstrating their efficacy in limiting bone loss in ovarectomized mice (causing a fall in estrogen comparable to that induced in women during the menopause).

Method of administration

Probiotics can be administered via capsules, tablets or powders. Liquid forms and probiotic-enriched yoghurts are also popular. Everyone can choose according to their dietary preferences and lifestyle.

Recommended dosage

Effective dosing generally starts at around a few billion CFU (colony-forming units ) per day. For specific menopausal needs, higher dosages may be required.

How do you incorporate probiotics into your diet ?

Foods rich in probiotics:

Milk kefir

The main probiotics present in milk kefir include

• Lactobacillus kefiranofaciens: A lactic acid bacterium specific to kefir, beneficial for the immune system and digestion.
• Lactobacillus acidophilus: Helps balance intestinal flora and improve digestion.
• Bifidobacterium bifidum: Contributes to digestive health and may reduce intestinal inflammation.
• Saccharomyces cerevisiae: A yeast that aids digestion and the production of certain vitamins.

Fruit kefir

Fruit kefir, or water kefir, is a fermented drink made from sugar water or fruit juice. The grains in water kefir differ slightly from those in milk kefir, and contain mainly lactic acid bacteria and yeast. Typical probiotics include :

• Lactobacillus brevis: Known for improving digestion and boosting the immune system.
• Lactobacillus hilgardii: Associated with intestinal health and vitamin production.
• Saccharomyces cerevisiae: A common yeast, also found in milk kefir, beneficial for intestinal health.

Kombucha

The main probiotics present in kombucha include :

• Brettanomyces bruxellensis: A yeast that produces acids and esters, contributing to kombucha’s complex aromas.
• Lactobacillus (various species): Promotes intestinal health and digestion.
• Acetobacter: An acetic acid bacterium that helps convert the alcohol produced by yeast into acetic acid, giving kombucha its characteristic taste.

Sauerkraut

Sauerkraut is a dish rich in bacteria for the intestine, containing :

• Leuconostoc mesenteroides,
• Lactobacillus plantarum,
• Lactobacillus brevis,
• Pediococcus, and Enterococccus.

Kimchi

Kimchi is a Korean dish made mainly of cabbage, rich in Kimchii lactobacilli, which have a very positive effect on intestinal flora.

Additional benefits of probiotics

In addition to significant improvements in menopausal symptoms, probiotics offer many other benefits for the female body.

Better nutrient absorption

By promoting a healthy intestinal balance, probiotics increase the absorption of essential nutrients such as calcium and magnesium, crucial for preventingpost-menopausal osteoporosis.

Boosting the immune system

Probiotics boost immune defenses by stimulating antibody production and regulating inflammatory responses, helping to better fight infections common during menopause.

Real-life example

Clinical trials have shown that women taking probiotics had lower infection rates and more robust immune responses than those not taking them.

Probiotic supplements :

[MY] ESSENTIELS FLORE INTIME ET INTESTINALE is a patented probiotic complex that acts primarily on vaginal and intestinal flora. The synergy of 4 lactobacillus strains makes its composition unique, backed by clinical trials. It helps maintain healthy intimate and intestinal flora.

Conclusion

There is clear evidence that probiotics offer multiple benefits during menopause. Understanding their role and knowing how to incorporate them into your daily routine can greatly improve the quality of life for women going through this natural stage of life.

Sources

https://www.biocodexmicrobiotainstitute.com/fr.

https://www.typology.com/carnet/les-probiotiques-allies-des-femmes-menopausees

https://www.dijo.fr/blogs/journal/lien-entre-hormones-et-probiotiques