Understanding Side Effects of Menopause!
Women at during their menopause may suffer from a lot of side effects, which occur because of the hormonal shifts during this period. They may suffer from an increased risk of specific diseases and conditions. It is when, estrogen hormone level drops, there arises the risk of osteoporosis and heart diseases, there may be chances they suffer from symptoms like hot flashes, mood changes and dryness of vagina.
Now, in order to combat such symptoms, they need to take some vitamins and supplements which can actually be an important component of a woman’s care during as well as after menopause. So, read below and know about what vitamins and supplements should women at menopause take to combat the side effects of menopause.
Supplements, Herbs That Help Deal With Menopause Symptoms
Supplements and Vitamins That are Good for Menopause Symptoms:
Here we will talk about some of the supplements and vitamins that are essential for menopause symptoms. However, it must be kept in mind that supplements are not regulated or evaluated by the FDA or Food and Drug Administration. Still you can generally get a better quality supplement from a certified practitioner, who makes use of pharmaceutical-grade supplements that have been tested before and after manufacture. Such supplements are 99% pure in general.
It is essential for women above 50 years of age have to be proactive about the key vitamins and minerals. Below are the supplements that support organs like bone, heart, brain and breasts after your menopause age and also help in disease prevention.
- Calcium: Calcium is the mineral that is very important for bone health, especially more important during menopause when the reduction in estrogen hormone makes women more prone to osteoporosis. Women are known to be five times more likely to develop osteoporosis than men are. Though the best source of calcium you can get is through your food; however, if you are not meeting the required amount, i.e. 1000 to 1200 mg of calcium for menopausal women, then it is good to take calcium supplements. You need to talk to your doctor to know the pros and cons of such calcium supplements, as they are known to be associated with increased risk of heart diseases.
- Vitamin D: Vitamin D is known to be a real super vitamin essential for the body. Not only this vitamin helps in improving bone health, but also reduces the risk of heart attacks, strokes, asthma, high blood pressure, allergies and also possibly breast cancer. Vitamin D can be difficult to get from natural foods and the sun, which are in fact the primary source of the vitamin. So, you can take additional vitamin D supplements. Begin by getting your levels checked so as to see how much supplementation you would be required.
- Vitamin E: Vitamin E is also essential for you and you can find this naturally from vegetable oils, nuts and green leafy vegetables. There are evidences that vitamin E can help in reducing symptoms of menopause like reducing hot flashes, especially among the breast cancer patients. So, in case you are at your menopause phase, do take vitamin E supplements after consulting your doctor about the exact dose.
- Omega-3 In Fish Oil: Omega-3 found in fish oil, have an effective and potent natural anti-inflammatory effect that is very much important during menopause. It is not only beneficial in terms of cardiovascular benefits and lowering triglycerides, but also helps in preserving brain function including cognitive delay, dementia, Alzheimer’s etc. As per The American Heart Association; “eating at least two serving of fish like salmon, sole, trout, herring, etc, a week is beneficial. However, menopausal women must regularly take a fish oil supplement with 1000 to 2000 mg of EPA and DHA.
- Multivitamins: It is true that the best way to get all the necessary vitamins, minerals and antioxidants is via a well-balanced diet. However, not all of us get the appropriate nutritional requirements. Especially, during menopause it is very much important to take a well-balanced diet. You can know about the most crucial multivitamins for you by having a proper consultation with your doctor.
You need to begin by ensuring a healthy gut, which is possible by taking a probiotic. Your gut bacteria can get out of whack from stress, antibiotics, a poor diet and hormonal fluctuations during menopause. This imbalance not only prevents your body from properly absorbing supplements, but also can cause symptoms such as gas, bloating, constipation, digestive problems and belly fat. Taking probiotic will aid in improving bowel function, stabilize your hormones and also help with weight loss. Simply aim for a supplement that has at least 10 billion CFUs and at least 5 different strains of bacteria.
Milk Thistle is an important detoxifying ingredient which helps in clearing out the toxins and nourishing the liver. Liver is the organ that manufactures and synthesizes hormones and tells them where to move in the body. If liver is not detoxifying in a proper way, you are going to have a hormonal buildup. So, make sure that you are taking this ingredient if you are at menopause phase.
This is one antioxidant that helps in converting food in to energy and is essential for basic functioning of cell. While, it is naturally made in our body, as we age, the production of coenzyme Q10 reduces. This is important for body’s energy transport system and is excellent for cardiovascular health and also can benefit you in reducing symptoms of hot flashes, depression and mood swings. Studies have suggested that Coenzyme Q10 may decrease cognitive decline in postmenopausal women and can be beneficial for women taking hormone replacement therapy.
Black cohosh is a herb that has an ability to reduce hot flashes, sweating, depression and insomnia; which are some of the noted symptoms during menopause. As per a review done in 2010, it was found that black cohosh provided a 26% of reduction in hot flashes and night sweat. It is available commonly in form of capsule, as a tincture and also dried as a tea. The recommended dose of black cohosh may range from 20 mg to 80 mg per day and it should be taken under an expert medical professional’s care so as to avoid any side effects or drug interaction.
Curcumin is an active ingredient found in turmeric, which may be beneficial in providing anti-inflammatory, antitumor and anti-oxidative, antidepressant benefits. It has lots of brain health and cardiovascular benefits. It is also found that this ingredient has few side effects; however it can be difficult for the body to absorb. Be sure that while researching supplements of curcumin, choose one with black pepper extract or piperine, which is known to be helpful with absorption.
Herbs That are Good for Menopause Symptoms:
You also need to think about your adrenal glands, which sit on top of the kidneys and pump out estrogen and testosterone hormone and cortisol or the stress hormone. However, when they are fatigued, such as during stress or anger or anxious or depressed condition, your body decides that it is more important to produce cortisol, instead of the sex hormone. Ashwagandha is a herb that is designed to help with adrenal fatigue, balancing the hormone levels and also in improving a range of menopause symptoms like hot flashes, mood swings etc.
Evening Primrose Oil:
Evening primrose oil extracted from the plant evening primrose has an active ingredient of Omega-6 fatty acids. So, it can be used to reduce the symptoms of menopause because of the presence of omega-3 fatty acid.
Ginkgo or the extract of leaves from the ginkgo plant has traditionally been used in improving memory, mood and concentration; all of which can be very much essential during menopause. However, there is still research required to confirm the reality in its effectiveness.
St. John’s Wort:
It is known that St. John’s Wort, a yellow-flowered plant can help treat mild depression; which can be one symptom of menopause. However, its effect on other symptoms of menopause, like sleep problems, is not yet proven. One, 3-month study showed that compared to a placebo group, perimenopausal women taking St. John’s wort experienced a better life quality as well as fewer problems of sleep.
Still, more research is required to confirm about its effectiveness in treating most of the menopause symptoms.
So above we talked about some of the essential supplements and vitamins that are good for managing menopause symptoms. It is essential for you to talk to a medical professional before beginning any supplement.