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For me, the easiest and quickest way to support my gut microbiome was to cut out as many ultra-processed foods as possible and by taking a daily women’s-specific probiotic supplement, which increases the number and diversity of beneficial bacteria. To keep these bacteria healthy, you need prebiotic foods, so I increased the amount of berries, bananas, apples, flaxseeds, oats, and nuts I ate – all of which also help boost estrogen levels. These changes have largely reduced my bloating and itchy skin and have helped a lot with my fatigue and brain fog.
Alcohol causes similar problems, particularly affecting brain function and estrogen levels, and of course, many alcoholic drinks are high in sugar, so cutting back on both can help reduce the impact of menopausal symptoms. It was hard to cut out sugary foods, but it became easier to understand why I craved them. Desserts and alcohol are now a weekend or two-week treat, and are consumed in moderation, or replaced with healthier snacks like fruit dipped in dark chocolate or peanut butter. I think this change has helped me lose some of the weight I gained, and has also reduced brain fog and fatigue.
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