Most women feel anxious about menopause, thinking that it's the end of their happy life. In fact, menopause is a natural process, in which your ovaries shut down production of reproductive hormones and cease ovulation.
It doesn't occur in one moment. Your body prepares itself for this moment during several years, decreasing creation of estrogen and progesterone bit by bit. This period is called perimenopause. When hormonal levels become extremely low, your ovaries stop to release eggs. Lack of ovulation makes it unnecessary to shed uterine lining each month. It means that your menstrual cycle gets disrupted.
Doctor can diagnose menopause, if your periods are absent during last twelve months. Women in menopause often suffer from hot flashes, sleeplessness, weight gain, mood swings, low sex drive and night sweats. Though symptoms may vary, they are usually uncomfortable. Moreover, it was found that drop of sex hormones can significantly increase your risks of serious health problems like osteoporosis, cardiovascular disease and urinary incontinence.
The good news is that it’s possible to relieve unpleasant symptoms of menopause and prevent harmful consequences, taking certain supplements:
#1. Vitamin A
Medical professionals have different opinions about benefits of vitamin A for those, who go through menopause. However eating more carotenoid-rich foods like eggs, broccoli, fortified cereals, leafy greens and oranges can improve your bone density and skin appearance.
#2. Black cohosh
Recent studies found that supplements, produced from the root of the black cohosh plant, can help alleviate hot flashes in menopausal women. But be aware that it’s not recommended for those, who have liver diseases.
#3. Vitamin E
Depression and sudden mood changes refer to the most frequent menopause symptoms. Several studies show that vitamin E can reduce stress, stabilize your mood and even struggle with oxidative damage of cells. You can find this super-vitamin in avocado, almonds, spinach, squash and wheat germ.
99% of all body’s calcium is situated in the bones. Low levels of estrogen make it difficult for your body to hold calcium from the food. The problem is also that postmenopausal women commonly don’t eat enough calcium-rich products. That’s why specialists from the National Institutes of Health advice taking 1500 mg of calcium supplements per day for women after menopause.
#5. Vitamin D
Your body produces this essential vitamin during exposure to sun rays. If you don’t get sufficient amount of this element, your organism can’t absorb calcium as needed. What to do? Eat more vitamin D-full foods such as oily fish, beef liver, cheese and egg yolks. The good idea is to fill your daily need of vitamin D by taking 600-800 IU of this vitamin with special supplements.
Several researches found that flaxseed represent a perfect source of lignans (chemicals, which can help sustain hormonal balance).
#7. Vitamin B12
Your body requires this water-soluble vitamin for neurological health, bone density and generation of red blood cells. According to recommendations, you should take 2.4 micrograms of vitamin D a day with foods (sardines, salmon, milk and liver) or with supplements.
#8. Red clover
This plant is popular among menopausal women, who want to relieve annoying symptoms. It’s worth consulting with your doctor before taking any supplements.
#9. Vitamin B6
Pyridoxine is a chemical, which enhances transmission of the nerve signals and normalizes blood glucose levels. Like in many other cases, you can fulfill your demands, eating more of healthy and vitamin B6-rich products, such as nuts, beef, bananas, avocado, poultry and whole grains.
#10. Coenzyme Q10
It is a natural antioxidant, created by your body. Levels of this substance decline gradually, while aging. Speak with medical professional about consumption of coenzyme Q10 supplements to reduce your risks of heart failure, Parkinson’s disease and to enhance your physical performance.
Sources: Medicalnewstoday, Healthline, WebMD, Medscape, Mayoclinic
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