The Menosphere's Latest Buzzword

Plus How to Soothe Holiday Party Panic

Tap the ❤️❤️❤️ to give a shout-out to the season’s most unsung heroes — your local delivery drivers who ensure gifts make it to your porch rain, snow, sleet, or shine.

Much has been written about the gut-hormone connection. The increased focus has encouraged experts to use more specific language. Enter: The now-buzzy estrobolome.

As a menopause educator, I try to read just about all of the menopause news I can get my hands on. There’s such rich discussion on this platform among writers and thought leaders, and it always excites me when I learn something new. Enter a brand new (at least to me) buzzword: The estrobolome.

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What’s the Estrobolome?

This word admittedly looks weird written on the page — after falling down a YouTube rabbit hole there doesn’t seem to be a consensus among medical pros on how to pronounce it. (Es-TRAW-bowl-om? Es-TRO-BOWL-um? Estro-BOWL-um? If you’re in the know, please drop a comment below and help us!)

So what is it? The estrobolome is a collection of bacteria in your gut with a very important job: helping to regulate your body’s estrogen levels. Think of it as a microbiome WITHIN your microbiome. So how does this work?

When your body makes estrogen it zips around, doing everything it needs to do like regulating your cycle, keeping your bones strong, your skin supple, and your brain healthy. Eventually, it heads to the liver where it is packaged up and then delivered to your intestines.

This is when your estrobolome shows up for work: Some of the estrogen is reabsorbed and recirculated throughout the body and some of it ends up in your (pardon the visual) toilet bowl. The goal, of course, is for your body to consistently have just the right amount of estrogen to make your body function optimally. (All of this is obviously a simplification as I suspect very few of you want a biochem lesson delivered to your inbox.)

Here’s a diagram I particularly like that shows the process for metabolizing estrogen. It’s from a 2021 study about the potential to harness the estrobolome to improve breast cancer treatment.

So What Happens to the Estrobolome in Perimenopause & Menopause

So some of that estrogen gets recycled and recirculates back into the body, right? While you may be making less estrogen overall (mainly in the ovaries and adrenals), when your estrobolome’s out of whack it can send too much or too little recycled estrogen into the body, potentially causing a hormone imbalance.

Research suggests this may heighten certain perimenopause and menopause symptoms like hot flashes, depression, mood swings, skin irritation, and digestive issues and could potentially be a contributing factor in estrogen-related diseases like breast and endometrial cancer.

There’s still a big gap in what scientists understand about your microbiome and menopause, but studies suggest you might be able to improve menopause symptoms by making sure your microbiome and estrobolome is healthy and diverse — (not too much of one kind of bacteria or another).

Note: Because the estrobolome is a topic I’m continuing to read about, I still have lots of questions about how to ensure I have the right balance of bacteria and the range of body systems and symptoms the estrobolome can affect. Sometimes, the more research I do, the more questions I have. But here’s my takeaway in the meantime: When you’re creating a plan with your doctor to tackle your menopausal symptoms be sure to consider your gut, your microbiome, and eating strategies as part of your treatment.

But It’s the Holidays and I Don’t Have Time to Think About My Microbiome.

I’m with you. You probably already know what you need to do to make your microbiome behave. Eat enough fiber and protein, load up on good fats, move more, manage stress, try to cut back on alcohol and sugar when you can, eat fermented foods, and maybe even add a probiotic. (Bookmark these articles and read them in January when you have more time and brain space to talk to your doctor.)

Kimchi-Lentil Stew with Poached Egg. Photo and recipe: Bon Appétit

Estroblome-friendly Eating Tips

If symptoms are driving you crazy and you’re curious about how to enjoy yourself at events, here are some things to keep in mind that have worked for me:

• If you know dinner’s going to be indulgent, eat some gut-friendly foods earlier in the day. Think fermented foods, yogurt, or kefir. I’m planning on making this kimchi and lentil stew for lunch this week before a couple of nighttime events.

• When presented with a delightful spread at a party, load up your plate with nuts, seeds, whole grains, and protein first. Maybe hit the crudites. Once you’re full, peruse the dessert table and have a taste of whatever floats your boat.

• I’m certainly not going to tell you not to have some wine, bubbly, or a cocktail. Celebrate however you like! PSA: You’re going to have a better chance at sleeping decently if you sip slowly and with food.

• More of a mocktail person? Know that when bartenders mix up mocktails, they tend to load up on sugary juices which may also keep you up or cause some next-day upset. My go-to is club soda with bitters, citrus, or a combo of both.

• Above all, enjoy yourself! Meaningful conversations with my friends and family go a long way towards reducing stress and bringing joy. And that’s much more important to me than stressing about the food.

I may have my holiday eating and drinking game plan in place, but one thing that still causes me a little bit of pre-party angst is hostess gifts. I love the people in my life so dearly, and I want to ensure they feel properly appreciated. What’s a girl (who spends much of her free time researching topics like … well … the estroblome) to do?

A lovely thing to bring if you’re attending an event or traveling to stay with family or friends this holiday season. Below, more ideas.

Holiday Party Prep

A friend recently shared some of her favorite hostess gifts, and it was such a balm for my party panic that I thought I’d pass it along:

• “Gris Gris Magic Jalapeno Hex or Basil Habanero Simple Syrup $22 is a winner. Pair it with festive napkins from Stovall and you're ready to go. I just throw them in small clear cello bag and pretty ribbon (this red gingham never lets me down). Don't miss their Pantry Magic Jalapeño Chow Chow, which makes a fabulous app when poured over cream cheese and set out with Wheat Thins.”

• “Billie’s Pecans is a small, women-owned, family business out of Mississippi. Their Grand Marnier Pecans are the best, hands down! Gift them alongside their plain roasted pecans and your friend is in for a treat.”

• “Rifle Paper holiday puzzles come in several fun holiday shapes. Fun for all ages as children and grandparents join in while gathered around the fire.”

This Week’s Movement Snack

Since we’re talking about the gut-hormone connection this week, I put together a series of deliciously satisfying forward bends and twists. If your belly is feeling a little bit “off” thanks to new or more indulgent foods or the stress of the season, this is a great way to bring blood flow back to your center.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis