Dietary supplements with menopause: alleviate the symptoms
Section 1: Menopause – a natural process that requires support
Menopausa is not a disease, but a natural stage in the life of every woman, marked by the end of the reproductive period. It is determined by the cessation of menstruation, usually occurring from the age of 45 to 55 years, although it can come earlier or later. Menopause is associated with significant hormonal changes, primarily with a decrease in the production of estrogen and progesterone ovary. This decrease in hormone levels causes a wide range of symptoms that can significantly affect the quality of life of a woman.
1.1. Hormonal changes and their consequences
The main cause of the symptoms of menopause is a decrease in estrogen level. Estrogen plays an important role in maintaining many body functions, including:
- Menstrual cycle regulation: Estrogen controls the growth and rejection of the uterine mucosa, which leads to menstruation. A decrease in estrogen levels leads to irregular menstruation, and then to their termination.
- Maintaining bone health: Estrogen contributes to the absorption of calcium and supports bone density. Its deficiency increases the risk of osteoporosis – a disease characterized by fragility of bones and increased probability of fractures.
- Body temperature control: Estrogen affects the center of thermoregulation in the brain. A decrease in estrogen levels can violate this process, causing ebbbes.
- Maintaining health of the cardiovascular system: Estrogen has a positive effect on cholesterol and the elasticity of blood vessels. A decrease in its level can increase the risk of cardiovascular diseases.
- Maintaining the health of the genitourinary system: Estrogen supports the elasticity and moisture of the vaginal tissue and bladder. Its deficiency can lead to dry vagina, discomfort during intercourse and rapid urination.
- Impact on mood and cognitive functions: Estrogen affects neurotransmitters in the brain, such as serotonin, which regulate the mood and cognitive functions. A decrease in estrogen levels can cause mood swings, irritability, depression and problems with memory and concentration.
1.2. The main symptoms of menopause
Symptoms of menopause can vary by intensity and duration from woman to woman. The most common symptoms include:
- Tucks of heat: A sudden sensation of heat, usually accompanied by redness of the face and sweating. The tides can last from a few seconds to several minutes and arise several times a day.
- Night sweating: The flare of the heat that occur at night and leading to abundant sweating, which can violate the dream.
- Sleep disorders: Insomnia, difficulties with falling asleep or maintenance of sleep. Sleep disorders can be associated with night sweating, hormonal changes and other factors.
- Mood swings: Irritability, anxiety, depression, tearfulness.
- Dry vagina: A decrease in the moisture and elasticity of the vaginal tissue, which can lead to discomfort in sexual intercourse, itching and burning.
- Far urination: The calls to urination are more often than usual.
- Libido decrease: Decrease in sex drive.
- Weight gain: Slow down metabolism and change in the distribution of adipose tissue.
- Problems with memory and concentration: Difficulties with remembering information and concentration.
- Dry skin and hair: Reducing the production of collagen and elastin, which leads to dry skin, wrinkles and thinning of hair.
- Headaches: Incomination of headaches, including migraines.
- Joint pain and muscles: Increased sensitivity to pain and stiffness in the joints and muscles.
1.3. Perimenopausa: period of preparation for menopause
Perimenopausa is a period of time preceding menopause, when the ovaries begin to gradually reduce the production of hormones. The perimenopause can begin a few years before the last menstruation and accompanied by irregular menstruation, heat athletes and other symptoms. It is important to note that pregnancy is still possible during the period of perimenopause, so it is necessary to continue to use contraception if the pregnancy is undesirable.
Section 2: The role of dietary supplements in alleviating symptoms of menopause
While hormone therapy (GT) is an effective method of treating symptoms of menopause, many women prefer to use alternative approaches, such as a change in lifestyle and taking biologically active additives (dietary supplements). Bad can help alleviate some symptoms of menopause, such as the ejiumen of heat, sleep disturbances and mood swings, without the use of hormones.
2.1. Advantages of using dietary supplements for menopause
- Naturalness: Many dietary supplements contain plant extracts and other natural ingredients.
- Less side effects: Compared to hormonal therapy, dietary supplements usually have less side effects.
- Accessibility: Most dietary supplements can be purchased without a doctor’s prescription.
- Individual approach: You can choose a dietary supplement that best corresponds to individual needs and symptoms.
- General health support: Some dietary supplements not only facilitate the symptoms of menopause, but also contribute to the overall strengthening of health.
2.2. It is important to remember:
- Bad is not a medicine and cannot completely replace hormonal therapy.
- The effectiveness of dietary supplements can vary from person to person.
- Before taking any dietary supplement, you need to consult a doctor in order to make sure of his safety and the absence of contraindications.
- Choose a dietary supplement from trusted manufacturers to avoid fakes and low -quality products.
- Tell the doctor about all the dietary supplements, as they can interact with drugs.
Section 3: The main dietary supplement used for menopause
There are many dietary supplements that can help alleviate the symptoms of menopause. Consider the most popular and studied from them:
3.1. Phytoestrogens
Phytoestrogens are plant compounds that are similar in structure to estrogen and can contact estrogen receptors in the body. They have a weak estrogen -like effect that can help soften the symptoms of estrogens deficiency.
- Soy and isoflavon soy: Soya is a rich source of isoflavon, such as genestene, Dizin and glycitein. SOI isoflavones can help reduce the ejiumen of heat, night sweat and dry vagina. Studies have shown that the use of soy and soy products can be useful for women during menopause.
- Red Clover: Red clover also contains isoflavons that can help reduce the ebbs of heat and improve mood. Some studies have shown that red clover extract can be effective for alleviating symptoms of menopause.
- Len: Flaxseed contains the Lignans, which also have phytoestrogenic properties. Flax can help reduce the ecstatic eba, improve the condition of the skin and hair and reduce the risk of cardiovascular diseases.
- Tsimycifuga (Clopogon is cystic): Tsimicifuga is a plant that is traditionally used to treat symptoms of menopause. It is believed that it affects the neurotransmitters in the brain, which can help reduce the ebbs of heat, night sweets and mood swings. However, additional studies are needed to confirm the effectiveness of cimicifuga.
3.2. Vitamins and minerals
Some vitamins and minerals play an important role in maintaining health during menopause and can help alleviate certain symptoms.
- Vitamin D: Vitamin D is necessary for the health of bones, as it helps to absorb calcium. Vitamin D deficiency is common among women during menopause and can increase the risk of osteoporosis. It is recommended to take additives with vitamin D to maintain bone health.
- Calcium: Calcium is also necessary for the health of bones. During menopause, the need for calcium increases, since the level of estrogen decreases, which contributes to the absorption of calcium. It is recommended to consume products rich in calcium, such as dairy products, green leafy vegetables and tofu, as well as take additives with calcium, if necessary.
- Magnesium: Magnesium plays an important role in many body functions, including the regulation of blood sugar, blood pressure and nervous system. Magnesium deficiency can aggravate the symptoms of menopause, such as sleep disturbances, mood swings and muscle pain. It is recommended to eat products rich in magnesium, such as nuts, seeds, green leafy vegetables and whole grain products, as well as take additives with magnesium, if necessary.
- Vitamin E: Vitamin E is an antioxidant that can help protect the cells from damage. Some studies have shown that vitamin E can help reduce the ebbs of heat and dry vagina.
- B vitamins B: B vitamins play an important role in energy exchange and maintenance of the nervous system. B vitamins deficiency can aggravate the symptoms of menopause, such as fatigue, mood swings and memory problems.
3.3. Other dietary supplements
- Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help improve mood, reduce the risk of cardiovascular diseases and reduce joint pain. Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and sardines, as well as in linen seeds and walnuts.
- Melatonin: Melatonin is a hormone that regulates the sleeping cycle. The intake of melatonin can help improve sleep with insomnia associated with menopause.
- DHEA (dehidroepandrosterone): Dhea is a hormone that is produced by the adrenal glands. Some studies have shown that Dhea can help improve libido, energy and mood in women during menopause. However, taking DHEA should be carried out under the supervision of a doctor, as he can cause side effects.
- Hyaluronic acid: Hyaluronic acid helps to retain moisture in the skin and tissues. The intake of hyaluronic acid can help improve the moisturism of the skin and reduce the dry vaginal.
- Adaptogens: Adaptogens are plant substances that help the body adapt to stress. Some adaptogens, such as Rodiola Pink and Ashvaganda, can help reduce fatigue, anxiety and improve mood in women during menopause.
Section 4: Choice Diet
The choice of the right dietary supplement to alleviate the symptoms of menopause can be a difficult task. It is necessary to take into account individual needs, symptoms and state of health.
4.1. Consultation with a doctor
Before you start taking any dietary supplement, you need to consult a doctor. The doctor can evaluate your health status, determine what symptoms you experience and help you choose dietary supplements that will be the safest and most effective for you. In addition, the doctor can identify possible contraindications and drug interactions.
4.2. Quality and safety
Choose a dietary supplement from trusted manufacturers who adhere to strict quality and safety standards. Pay attention to the availability of quality certificates and independent laboratory research. Avoid dietary supplements with dubious ingredients or unreasonable statements about health benefits.
4.3. Ingredients and dosage
Carefully study the composition of dietary supplements and make sure that it contains the ingredients that, as you know, help alleviate the symptoms of menopause. Follow the recommended dosage indicated on the packaging, and do not exceed it. If you have any side effects, stop taking dietary supplements and consult a doctor.
4.4. Reviews and research
Read the reviews of other women who took the in question. Check out scientific research to learn more about the effectiveness and safety of ingredients contained in dietary supplements. Remember that research results can be contradictory, and not all dietary supplements are equally effective for all women.
4.5. Individual approach
There is no universal dietary supplement for all women during menopause. The effectiveness of dietary supplements can vary from person to person. You may need to try several different dietary supplements before you find the one that is best suited for you. It is important to be patient and carefully monitor your feelings.
Section 5: Other methods for alleviating symptoms of menopause
In addition to taking dietary supplements, there are other methods that can help alleviate the symptoms of menopause:
5.1. Change in lifestyle
- Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grains and low -fat protein, can help maintain general health and reduce the symptoms of menopause. Limit the consumption of processed products, sugar and caffeine.
- Regular physical exercises: Physical exercises can help improve mood, reduce the risk of cardiovascular diseases, strengthen the bones and muscles, as well as reduce the ecstatic heat. It is recommended to engage in moderate physical activity at least 30 minutes a day, most days of the week.
- Sufficient sleep: Observe sleep mode and go to bed and wake up at the same time every day. Create a relaxing atmosphere in the bedroom, avoid using caffeine and alcohol before bedtime.
- Stress management: Learn to cope with stress using various methods such as meditation, yoga, deep breathing or pastime in nature.
- Refusal of smoking: Smoking exacerbates the symptoms of menopause and increases the risk of cardiovascular diseases and osteoporosis.
5.2. Alternative treatment methods
- Acupuncture: Acupuncture is a method of traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. Some studies have shown that acupuncture can help reduce the ecstatic eba and improve sleep.
- Massage: Massage can help relax muscles, reduce stress and improve blood circulation.
- Yoga: Yoga combines physical exercises, breathing techniques and meditation. Yoga can help improve mood, reduce stress and improve sleep.
- Meditation: Meditation can help calm the mind, reduce stress and improve mood.
5.3. Hormonal therapy (GT)
Hormonal therapy (GT) is the most effective method of treating symptoms of menopause. GT includes the intake of estrogen and/or progesterone to replenish the deficiency of hormones. GT can significantly reduce the ejiumen of heat, night sweat, dry vagina and other symptoms. However, GT also has its own risks and side effects, so its use should be discussed with a doctor.
Section 6: Myths and errors about dietary supplements with menopause
There are many myths and misconceptions about dietary supplements with menopause, who can mislead women who seek to alleviate their symptoms.
6.1. Myth: Bad is a completely natural and safe tool
Although many dietary supplements contain natural ingredients, this does not mean that they are completely safe. Some dietary supplements can cause side effects, interact with drugs or be contraindicated in certain diseases. It is important to consult a doctor before taking any dietary supplement.
6.2. Myth: Bad is as effective as hormonal therapy
In most cases, dietary supplements are not as effective as hormonal therapy to relieve symptoms of menopause. Hormonal therapy directly replenishes the deficiency of hormones, while dietary supplements can only have a weak estrogen -like effect or influence other mechanisms associated with symptoms of menopause.
6.3. Myth: the larger the dose of dietary supplements, the better the effect
Exceeding the recommended dose of dietary supplements will not lead to a greater effect and can increase the risk of side effects. Always follow the recommended dosage and do not exceed it.
6.4. Myth: all dietary supplements are equally good
The quality and effectiveness of dietary supplements can vary greatly. Choose a dietary supplement from trusted manufacturers who adhere to strict quality and safety standards.
6.5. Myth: BAD can replace a healthy lifestyle
Bad is not a replacement for a healthy lifestyle. Balanced nutrition, regular physical exercises, sufficient sleep and stress management are also important to maintain health during menopause.
Section 7: Prospects for research and development in the field of dietary supplements for menopause
Studies in the field of dietary supplements for menopause are ongoing, and scientists are constantly looking for new and more effective ways to relieve symptoms. Currently, research is being conducted to study new plant extracts, vitamins, minerals and other compounds that can help women during menopause.
7.1. New phytoestrogens
Scientists continue to explore various plant sources of phytoestrogens and study their effectiveness and safety. Particular attention is paid to the search for phytoestrogens that have a selective effect on estrogen receptors, that is, have a positive effect on certain organs and tissues, without causing undesirable side effects.
7.2. Combined dietary supplements
Combined dietary supplements are developed containing several ingredients that can act synergistically to alleviate the symptoms of menopause. For example, dietary supplements containing phytoestrogens, vitamins, minerals and adaptogens can be developed.
7.3. Individualized approaches
In the future, the development of individualized dietary supplements for women during menopause may become possible. This may include an analysis of the genetic characteristics, hormonal status and other factors to choose dietary supplements that will be the most effective and safe for a particular woman.
7.4. New delivery technologies
New dietary supplements are developed, which can improve their assimilation and bioavailability. For example, dietary supplements in the form of lipos, nanoparticles or transdermal plasters can be developed.
7.5. Clinical research
Further clinical studies are needed to confirm the effectiveness and safety of dietary supplements for menopause. These studies should be well planned, conducted in accordance with scientific principles and include a sufficient number of participants.
Section 8: Conclusion
Menopause is a natural stage in the life of a woman who can be accompanied by unpleasant symptoms. Bad can help alleviate some of these symptoms, but it is important to remember that they are not a medicine and cannot completely replace hormonal therapy. Before taking any dietary supplement, you need to consult a doctor in order to make sure of his safety and the absence of contraindications. It is also important to lead a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management.