Dietary supplements with menopause: alleviate the symptoms

Part 1: Menopause – physiological and emotional changes

The menopause, marked by the end of the reproductive period of a woman, is a natural biological process, not a disease. It is defined as the cessation of menstruation for 12 months in a row. In most cases, menopause occurs from the ages of 45 to 55 years, with the average age of the offensive about 51 years. However, premature menopause can occur up to 40 years, for various reasons, including genetic predisposition, autoimmune diseases, medical interventions (ovarian removal, chemotherapy, radiation therapy) and lifestyle factors (smoking).

The main cause of menopause is a decrease in the production of hormones ovarian, primarily estrogen and progesterone. Estrogen plays a key role in many body functions, including the regulation of the menstrual cycle, maintaining bone density, health of the cardiovascular system, moisturizing the skin and mucous membranes, as well as the effect on mood and cognitive functions. A decrease in estrogen levels leads to a cascade of physiological and emotional changes that characterize the period of menopause and postmenopause.

Stages of menopause:

• Perimenopausa: This period preceding menopause can last from several years to ten years. It is characterized by irregular menstruation, changes in the duration and intensity of bleeding, as well as the appearance of the first symptoms associated with hormonal vibrations. The estrogen level begins to gradually decline, but can be unstable, causing both periods of its increase and periods of deficiency. The follicle -stimulating hormone (FSH) begins to increase, trying to stimulate the ovaries to develop estrogen.

• Menopause: It is officially diagnosed after 12 months of lack of menstruation. The level of estrogen and progesterone is significantly reduced and stabilized at a low level. FSH remains increased.

• Postmenopause: This period begins after menopause and continues until the end of life. Symptoms associated with estrogen deficiency may continue or decrease over time. The risk of developing certain diseases, such as osteoporosis and cardiovascular diseases, increases.

Symptoms of menopause:

Symptoms of menopause vary in terms of intensity and duration in different women. Some women experience only minor inconvenience, while others suffer from serious symptoms that significantly worsen the quality of life. Symptoms can be divided into several categories:

• Vasomotor symptoms: The most common symptom is the ebbs of heat, sudden sensations of heat, usually starting in the upper body and spreading to the face, neck and chest. Tucks can be accompanied by redness of the skin, sweating and rapid heartbeat. Night sweating are the ebbs that occur during sleep, leading to sleep and fatigue.

• Sleep disorders: Insomnia, difficulties with falling asleep or maintenance of sleep are often found during menopause. Hormonal changes, night sweating and anxiety can contribute to sleep disturbances.

• Emotional changes: Mood swings, irritability, anxiety, depression and a decrease in libido are common emotional symptoms of menopause. Hormonal vibrations affect neurotransmitters in the brain that regulate the mood.

• Urogenital changes: A decrease in estrogen levels leads to thinning and dryness of the vaginal mucosa (vaginal atrophy), causing discomfort during intercourse (dysparaunius), itching, burning and increased susceptibility to urinary tract infections. Urinary incontinence can also be associated with weakening of the muscles of the pelvic floor.

• Changes in the skin and hair: The skin can become more dry, thin and less elastic. A decrease in estrogen levels can also lead to thinning of the hair and an increase in the amount of hair on the face (hirsutism).

• Cognitive changes: Some women note problems with memory, concentration of attention and “brain fog” during menopause.

• Other symptoms: Headaches, joint pain and muscles, weight increase, changes in digestion (bloating, constipation) can also occur during menopause.

It is important to note that not all women experience all these symptoms, and their intensity can vary significantly. Consultation with a doctor is necessary to evaluate symptoms, diagnosis of menopause and develop an individual treatment plan.

Part 2: Dietary Dietary Bades: Review and Action Mechanisms

Due to the diverse and often unpleasant symptoms of menopause, many women are looking for alternative approaches to relieve these symptoms. Biologically active additives (dietary supplements) have become a popular option, although it is important to understand that dietary supplements are not drugs and are not subject to the same strict control as medicines. Before taking any dietary supplements, you need to consult a doctor in order to discuss potential risks and interactions with other drugs.

Classification of dietary supplements used in menopause:

Bades used to relieve symptoms of menopause can be divided into several categories, depending on their composition and the alleged mechanism of action:

• Phytoestrogens: These are plant compounds that are structurally and functionally similar to estrogen. They can contact estrogen receptors in the body and have a weak estrogenic effect, helping to alleviate the symptoms associated with estrogen deficiency. The main sources of phytoestrogens include:

  • Soy: Contains isoflavons (genestoin, Dizeine, glycitein), which are powerful phytoestrogens. Soy products (tofu, soy milk, edams) and soy additives can help reduce tides, night sweating and improve bone density.

  • Red Clover: It also contains isoflavons (biohanin A, Formononetin, Dizin, Genastin). Studies show that red clover can be effective for reducing tides and night sweating.

  • Len: Contains the Lignans who have a weak estrogenic effect. Flax seeds and linseed oil can help reduce tides and improve the condition of the skin.

  • Dong Kuai (Diagil Medicinal): It is traditionally used in Chinese medicine to treat female diseases. It is believed that Dong Kuai has an estrogenic effect, but the scientific evidence of its effectiveness in menopause is limited.

• Hormonal balance herbs: Some herbs do not contain phytoestrogens, but can affect hormonal balance in other ways, for example, by supporting the adrenal gland function or regulating prolactin.

  • Black Kokhosh (Klopogon Business): One of the most studied dietary supplements to alleviate the symptoms of menopause. The mechanism of action of the black holster is not fully studied, but it is assumed that it affects neurotransmitters in the brain that regulates body temperature, which helps to reduce the ebb.

  • Vitex sacred (Abraham tree): It regulates the level of prolactin, which can help reduce the symptoms of the premenstrual syndrome (PMS) and perimenopause, such as mood swings and irritability.

  • Maka Peruvian: It is considered an adaptogen that helps the body adapt to stress. Macs can improve mood, energy and libido in women during menopause.

  • Ashwaganda: Another adaptogen that helps reduce stress, anxiety and improve sleep quality.

• Vitamins and minerals: Some vitamins and minerals play an important role in maintaining bone health, cardiovascular system and nervous system, which can be affected during menopause.

  • Calcium: It is necessary to maintain bone density and prevent osteoporosis. The recommended daily dose of calcium for women during menopause is 1200 mg.

  • Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health. The recommended daily dose of vitamin D for women during menopause is 600-800 IU.

  • Magnesium: He plays an important role in the functioning of muscles and nerves, regulates blood sugar and supports bone health. Magnesium deficiency can aggravate symptoms, such as insomnia, anxiety and muscle cramps.

  • B vitamins B: Important for the functioning of the nervous system and maintaining energy. Vitamin B12 is especially important for women during menopause, since its assimilation can decrease with age.

  • Vitamin E: An antioxidant that can help reduce the ebb and dry vagina.

• Omega-3 fatty acids: Paul-saturated fatty acids that have anti-inflammatory properties and can improve the health of the cardiovascular system, the mood and condition of the skin. Sources of omega-3 fatty acids include fish oil, linseed oil and chia seeds.

• Probiotics: Living microorganisms that bring health benefits, improving the balance of intestinal microflora. Probiotics can help improve digestion, strengthen the immune system and reduce inflammation, which can be useful for women during menopause.

Action mechanisms:

The mechanisms of action of dietary supplements in menopause vary depending on their composition.

• Phytoestrogens: As mentioned earlier, phytoestrogens are associated with estrogen receptors and have a weak estrogenic effect. This can help reduce the symptoms associated with estrogen deficiency, such as tides, night sweating and dry vagina. However, phytoestrogens have a weaker effect than estrogen produced by the body, and their effectiveness can vary depending on the dose, individual characteristics of the body and the type of phytoestrogens.

• Hormonal balance herbs: Black Kokhosh presumably affects neurotransmitters in the brain that regulate body temperature, which helps to reduce the ebb. The sacred vitex regulates the level of prolactin, which can help reduce the symptoms of PMS and perimenopause. Adaptogens, such as poppy and Ashvaganda, help the body adapt to stress, improving the mood, energy and quality of sleep.

• Vitamins and minerals: Calcium and vitamin D are necessary to maintain bone health. Magnesium plays an important role in the functioning of muscles and nerves. B vitamins are important for the functioning of the nervous system and maintaining energy. Vitamin E is an antioxidant that can help reduce the tides and dry vagina.

• Omega-3 fatty acids: They have anti-inflammatory properties and can improve the health of the cardiovascular system, the mood and condition of the skin.

• Probiotics: Improve the balance of intestinal microflora, which can help improve digestion, strengthen the immune system and reduce inflammation.

Part 3: Choosing and using dietary supplements: recommendations and warnings

The choice of dietary supplements to alleviate the symptoms of menopause is an individual process that requires consulting a doctor and taking into account individual needs and health status. Not all dietary supplements are equally effective and safe for all women.

Recommendations for the choice of dietary supplements:

• Consult a doctor: Before taking any dietary supplements, you need to consult a doctor in order to discuss potential risks and interactions with other drugs. The doctor can help determine which dietary supplements can be useful for you, based on your symptoms, medical history and other factors.

• Consider your symptoms: Choose dietary supplements that are aimed at specific symptoms that bother you. For example, if you are disturbed by tides, you can consider dietary supplements containing phytoestrogens or black nipes. If you have problems with sleep, you can consider dietary supplements containing melatonin or ashvaganda.

• Look for quality products: Choose dietary supplements from well -known manufacturers who test their products for cleanliness and efficiency. Pay attention to quality certificates such as NSF International, USP Verified or Consumerlab.com.

• Start with a low dose: Start with a low dose of bad and gradually increase it as necessary, in accordance with the doctor’s recommendations or the instructions on the label. This will help you evaluate the tolerance of dietary supplements and avoid side effects.

• Be patient: Bades may not give an instant effect. It may take several weeks or months to see a significant improvement in symptoms.

• Follow side effects: Pay attention to any side effects that can occur when taking a dietary supplement. If you have any side effects, stop taking dietary supplements and consult a doctor.

• Consider combined therapy: In some cases, it can be useful to combine several dietary supplements to achieve the best effect. For example, you can take a dietary supplement containing phytoestrogens to reduce the tides, and dietary supplements containing calcium and vitamin D to maintain bone health. However, before combining dietary supplements, you need to consult a doctor.

Cautions:

• Bades are not medicines: Bades are not subject to the same strict control as medicines, and their effectiveness and safety are not always proved by scientific research. Do not rely solely on dietary supplements for treating symptoms of menopause.

• Bades can interact with medicines: Some dietary supplements can interact with drugs that are dispensed with a prescription and without a prescription, which can lead to undesirable side effects. Be sure to inform your doctor about all the dietary supplements that you accept.

• Bades can be dangerous for certain people: Some dietary supplements can be dangerous for people with certain diseases, such as liver, kidneys or heart diseases. If you have any diseases, consult a doctor before taking any dietary supplements.

• Some dietary supplements may contain harmful substances: Some dietary supplements may contain harmful substances, such as heavy metals, pesticides or pharmaceuticals. Choose dietary supplements from well -known manufacturers who test their products for cleanliness and safety.

• Bades should not replace hormonal therapy: Hormonal therapy (GT) is the most effective method of treating symptoms of menopause. Bades can be useful for women who cannot or do not want to accept GT, but they should not replace the GT without consulting a doctor.

Specific examples of dietary supplements and their warnings:

• Soy and red clover: They can cause side effects, such as bloating, constipation and nausea. It is not recommended to take all and red clover to women with hormone -dependent types of cancer (breast cancer, uterine cancer, ovarian cancer) without consulting a doctor.

• Black Kokhosh: In rare cases, liver damage can cause. It is not recommended to take black honeycomb women with liver diseases.

• Vitex sacred: It can cause side effects, such as headache, nausea and skin rash. It is not recommended to take Vitex sacred to women taking antipsychotic drugs.

• Trouble: It can cause side effects, such as insomnia and increased anxiety. It is not recommended to take poppies to women with thyroid diseases.

• Ashwaganda: It can cause drowsiness and decrease in blood pressure. It is not recommended to take ashvagand for women taking sedatives or drugs to reduce blood pressure.

• Calcium: It can cause constipation and increase the risk of kidney stones. It is not recommended to take calcium in high doses without consulting a doctor.

• Vitamin D: It can cause nausea, vomiting and constipation. It is not recommended to take vitamin D in high doses without consulting a doctor.

• Omega-3 fatty acids: They can cause blood thinning and increase the risk of bleeding. It is not recommended to take omega-3 fatty acids to women taking anticoagulants.

Part 4: lifestyle and additional approaches

In addition to dietary supplements, changes in lifestyle and other non -drug approaches can help alleviate the symptoms of menopause.

Changes in the lifestyle:

• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat protein is important for overall health and can help relieve symptoms of menopause. Reduce the consumption of processed foods, sugar, caffeine and alcohol, which can aggravate ebb and other symptoms. Include products rich in calcium and vitamin D in your diet to maintain bone health.

• Regular physical exercises: Physical exercises are useful for overall health and can help reduce tides, improve mood, strengthen the bones and reduce the risk of cardiovascular diseases. Try to engage in moderate physical exercises for at least 30 minutes a day, most days of the week. Turn on the exercises with weights to strengthen bones.

• Stress management: Stress can aggravate the symptoms of menopause. Find the ways of managing stress, such as yoga, meditation, tai-chi or time in nature.

• Refusal of smoking: Smoking can aggravate the ebbs and increase the risk of osteoporosis and cardiovascular diseases. If you smoke, try to quit.

• Maintaining a healthy weight: Excess weight can aggravate the ebbs and increase the risk of other diseases. Maintain healthy weight with a healthy diet and regular physical exercises.

• Sufficient sleep: Try to sleep at least 7-8 hours a day. Create a relaxing atmosphere in the bedroom and avoid the use of caffeine and alcohol before bedtime.

• Avoid the triggers of the tide: Some factors can cause tides, such as hot drinks, spicy foods, alcohol, caffeine and cramped clothing. Determine your triggers and avoid them.

Other non -drug approaches:

• Acupuncture: Some studies show that acupuncture can help reduce tides and improve sleep quality.

• Hypnosis: Hypnosis can help reduce tides and improve mood.

• Meditation and awareness: Meditation and awareness can help reduce stress and improve overall well -being.

• Cognitive-behavioral therapy (KPT): KPT can help women cope with the emotional symptoms of menopause, such as anxiety and depression.

• Vaginal humidifiers and lubricants: They can help alleviate the dry vagina and discomfort during intercourse.

• Kegel exercises: They can help strengthen the muscles of the pelvic floor and reduce urinary incontinence.

Final considerations:

Menopause is a natural stage in a woman’s life, and there are many ways to alleviate her symptoms. Bades can be a useful addition to a healthy lifestyle, but it is important to consult a doctor before taking any dietary supplements. Changes in lifestyle, such as healthy nutrition, regular physical exercises and stress management, can also help alleviate the symptoms of menopause. Feel free to seek your family, friends or health care specialists. Remember that you are not alone, and there are many resources that will help you cope with menopause.