Gut Wisdom: Why Your Digestion Shapes Hormones, Sleep & Mood
We live in a world that loves to take things apart. To understand medicine, plants are pulled apart and studied in pieces. Take willow bark, for example. For centuries, Native people in the Americas used it as a natural remedy for fever and pain. Modern science isolated one of its active compounds- salicin - and from there, created acetylsalicylic acid (what we know today as aspirin).
But here’s the catch: when we separate something from the whole, we often miss the bigger picture. Health works the same way. We’ve been taught to treat each part of the body as if it’s disconnected: gut issues over here, sleep struggles over there, mood swings in another bucket. But the truth is: it’s all connected.
Ancient wisdom and modern science both remind us: as above, so below. Your gut, brain, and hormones are in constant conversation. If one is out of balance, the others feel it too.
So let’s connect the dots:
3 Ways a Healthy Gut Improves Sleep + Mood
The Gut–Mood Connection
Over 90% of serotonin - the “feel good” neurotransmitter - is made in your gut, not your brain. A nourished microbiome (with plenty of amino acids from protein, soluble fiber from plants, and balanced carbs and fats) supports steady serotonin and melatonin production. This translates into better mood regulation during the day and deeper rest at night.
Hormones & Digestion Go Hand in Hand
Your gut plays a major role in how your body processes and eliminates hormones. If your digestion is sluggish or imbalanced, excess hormones (like estrogen) can get “recycled” instead of cleared, leading to mood swings, bloating, and even heavier periods in perimenopause. Supporting gut health = supporting more stable hormone balance.
Nutrition + Perimenopause Symptoms
What you eat directly impacts your symptoms. Research shows that women in Asia - whose diets often include soy, miso, and other foods rich in plant compounds called isoflavones - experience fewer hot flashes and milder symptoms than many Black and Latina women. Isoflavones mimic estrogen in a gentle way, which may help soften the drop in estrogen during perimenopause. Adding foods like organic soy, flax, or chickpeas can be a simple, natural way to ease symptoms.
Gentle Gut-Friendly Tips
Swap processed snacks for fiber-rich ones (apples, carrots, or hummus with fresh veg).
Listen to your bloat - it’s your gut talking. Track what meals make you feel heavy vs. energized.
Add fermented foods (like sauerkraut, yogurt, or kefir) in small amounts to each meal to feed your microbiome.
Hydrate with mineral-rich water or herbal teas to keep things moving.
Your gut isn’t just about digestion. It’s your mood stabilizer, your hormone helper, and your sleep supporter. When you take care of your gut, the rest of your body - and mind - can take a deep Whitney exhale.
About Me
I’m SheRa (said with a long E): a wife, mama, and integrative gut + hormone coach. For more than a decade, I’ve been helping women realign with their unique rhythm and step into a new chapter of life with clarity and confidence.
My work is rooted in redefining perimenopause. Not as something to “just deal with,” but as a powerful new season of becoming. I guide women out of the “it is what it is” mindset and into a new normal: one that’s aligned, energized, and deeply empowered.
If you’re ready to stop avoiding your symptoms and start building the life you actually want, schedule a call with me here.
You can also connect with me on TikTok or on Instagram once my account is back.