The best way the body gets all the nutrients it requires is through diets with vegetables, fruits, fiber-filled carbs, lean protein, and healthy fats. But, at some point, we are required to step up some nutrients, whether by the food we consume or from supplements if required. For a person experiencing menopause, this is where you need to make a difference with your nutrition, as it can impact how you feel from day to day and in the long run.
A lot of females in their late 30s or 40s usually start experiencing a reduction in their levels of progesterone and estrogen. With time, they will stop experiencing menstruation, and egg production in the ovaries will stop. This point in life is known as perimenopause. Menopause begins when a year passes without a period.
For some females, menopause starts earlier. Sometimes, surgery, having certain health conditions, or undergoing medical treatment causes early menopause. Although Menopause is not an illness or disease, as a person’s hormone falls, they may experience a range of changes happening in their body. This change includes insomnia, flashes, night sweats, fluctuating moods and vaginal dryness.
These are not strictly symptoms, but to some people, it cause discomfort and inconvenience. This is why in this article, I will be helping you find out the vitamins and minerals that help in navigating through menopause and transition into the next chapter of life.
There is a need for change in nutrients as the body ages, especially during the physiological changes of menopause. During this phase, vitamins and minerals can help women maintain their health and well-being.
While some further strengthen the bones and muscles that gradually deteriorate due to hormonal changes, others help with reducing the symptoms experienced during menopause. Women can improve their overall health later in life by taking vitamins and minerals, and below I will be talking about these vitamins. They include:
Vitamin E is one powerful vitamin that can help to control symptoms of menopause. It doesn’t just keep your cells safe from the damages caused by free radicals, it also assists with easing the common symptoms experienced during menopause. According to research, vitamin E can reduce the rate at which people going through menopause experience hot flashes. And other studies states that it may relieve symptoms of vaginal atrophy.
Vitamin E is an antioxidant, meaning it can help reduce oxidative stress. This usually occurs when there are too many free radicals in the body. Certain biological processes and environmental stress can bring about the formation of free radicals.
You can get vitamin E from many different foods such as spinach, broccoli, kiwis, tomatoes, sunflower seeds, almonds, and mangoes. But if you are struggling to get enough vitamin E from your diet or you need some help easing the symptoms, then you might need to consider supplementing. Before going for a supplement or using vitamin E as a suppository, it is best you consult your doctor first.
Our body utilizes magnesium in hundreds (hundreds!) of enzyme processes. Low zinc consumption has been linked to depression, which could be one of the reasons you’re feeling lethargic or lacking energy.
Cell growth, wound healing, and immunological function all depend on zinc. For adult women, a daily dose of 8 mg is advised to ensure the proper operation of these processes. Zinc overabundance can be detrimental, while zinc deficiency can affect immunity and healing.
You can get Zinc from foods such as Fortified cereal, pumpkin seeds, sardines, shrimp, beef, pork, and turkey.
Vitamin D is essential as it plays a very critical role throughout menopause; the benefits it offers go far beyond bone health. In some situations, it might even help in weight loss, although its potential role in weight management is still being investigated.
What we know is that vitamin D is essential for absorbing calcium and keeping the bones strong, especially during menopause, as a decline in the estrogen levels brings about an increase in the risk of bone loss and osteoporosis. Some females even experience a reduction of up to one-fifth of their bone density in the 5-7 years after menopause. Getting enough vitamin D and calcium contributes to preventing this from happening.
Through exposure to sunlight, the body produces most of the vitamin D it requires, but it can also be acquired by eating oily fish, egg yolks, and fortified foods like orange juice and dairy.
Although we get most of the vitamin D we require from sunlight exposure, people use sunscreen or even avoid the sun to prevent sun exposure to reduce skin damage. To find out if a person needs to take a supplement, a doctor can test their blood levels of vitamin D. A doctor can advise on how much vitamin D an individual requires and what way is best to get it. People shouldn’t be consuming too much vitamin D as the risk of getting heart and kidney problems can be increased.
Calcium is a mineral that supports the muscles and heart and keeps nerve function while maintaining healthy bones. Low estrogen during and after menopause may lead to an increased risk of fractures and bone loss. Maintaining bone health and overall strength means you have to get enough calcium for your body.
To boost your calcium intake:
Always go for a diverse diet rich in essential minerals for stronger bones and overall health.
In order to maintain bone health, your healthcare professional might suggest that you go for calcium supplements, especially if you have a family medical history of low bone density or factures. Dietary limitations like vegan or lactose intolerant could be additional causes. In order to avoid consuming too much calcium, which may cause or result in kidney stones or other issues, it is best that you speak to your doctor first.
B vitamins are always essential, including riboflavin (B2), folate (B9), B6, and B12. But as menopause approaches or begins, you may need more. The major function of B vitamins is to support energy production, nervous system health, and overall well-being. When there is a drop in these vitamins, it can cause homocysteine levels and disrupted DNA formation, and this is usually linked to the increased risks of stroke, heart disease, and cognitive decline.
Vitamins B-6 and B-12 support cognitive function, which is your ability to think, remember, and reason. During menopause, brain fog, focus, and memory problems can occur. With enough of these vitamins, the risk of getting dementia over time is reduced.
Also, depression rates seem to be higher during menopausal transition. According to one study, a high intake of vitamin B-6 might just help in reducing the risk of depression when experiencing menopause and in older people.
B vitamins can be found in the following foods:
An article from a reliable source claims that women with high intakes of vitamin C around menopause may have more bone density and perform better on cognitive tests than those who consume less. Vitamin C is an antioxidant, and it might help in keeping you safe from some diseases that can occur due to oxidative stress, which includes some types of cardiovascular disease.
Vitamin is also very essential as it plays a crucial role in our immune system and the production of collagen, which is a crucial component of the cells and skin’s structure.
Some great sources of vitamin C include citrus fruits like oranges, grapefruits, lemons, and limes, as well as other fruits such as strawberries, kiwis, and papayas; vegetables like bell peppers, broccoli, brussels sprouts, and potatoes. It’s best to consume these foods raw or lightly cooked to maximize vitamin C intake.
Magnesium is a powerful nutrient that is very important for carrying out many bodily processes, and this includes blood sugar regulation, blood pressure regulation, muscle and neuron function. Also, it controls neurotransmitters, which have a relaxing effect on your brain and body. The level of magnesium may decrease after menopause as estrogen levels begin to decline. You may be more susceptible to mood changes, exhaustion, cramping in your muscles, and even restless nights as a result of this deterioration.
According to studies, getting enough magnesium can help with reducing symptoms like muscle cramps, mood changes, anxiety, sleeplessness, and stress.
A lot of plants and animal diets, especially those high in fiber, contain magnesium. Some amazing sources include whole grains, legumes, nuts, seeds, and green leafy vegetables. It is best to consult your doctor about taking supplements if symptoms like anxiety, exhaustion, and cramping in your muscles don’t go away even with a balanced diet.
Supplements have been talked about in this article several times as another key way to obtain enough vitamins. However, a doctor must be the one recommending it for you. Consult your healthcare provider before taking supplements to ensure appropriate and safe use. Also, instructions should be followed precisely in order to avoid exceeding the recommended dose.
Supplements to help counter symptoms of menopause can be purchased from drug stores or pharmacies. Not all supplements are suitable for everyone, which is another reason to consult your doctor before use.
As great as supplements may sound, research has shown that they are not as effective as hoped. Supplements don’t always reduce symptoms and aren’t a very reliable solution. You should prioritize a balanced, nutrient-rich diet. Your general health may be improved, and your body may cope better with the changes that come with menopause by eating whole foods, drinking plenty of water, and avoiding processed foods.
