Dietary supplement to support health during menopause

Dietary supplement to support health during menopause

Phase of change: understanding of menopause and its symptoms

Menopause is a natural biological process that signals the end of the reproductive period in a woman’s life. It is officially diagnosed after 12 months of lack of menstruation and usually occurs at the age of 45 to 55 years. However, symptoms associated with menopause often begin to manifest themselves a few years before, in a period called perimenopause.

Perimenopausa is characterized by a gradual decrease in the production of estrogen and progesterone ovarian. This hormonal vibration can cause a wide range of physical and emotional symptoms that significantly affect the quality of life of a woman. Understanding these symptoms and accessible options for relief is the key to the successful passage of this transition period.

The common symptoms of menopause include:

• Tucks: Sudden sensations of heat, often accompanied by redness of the skin and sweating.
• Night sweating: The tides arising during sleep, leading to a violation of sleep and fatigue.
• Sleep disorders: Difficulties with falling asleep, maintaining sleep or early awakening.
• Mood changes: Irritability, anxiety, depression and mood swings.
• Dry vagina: Reducing the production of vaginal lubrication, leading to discomfort during intercourse.
• Urination problems: Frequent urination, urinary incontinence.
• Libido decrease: Reducing sexual attraction.
• Weight gain: Slow down metabolism and a change in the distribution of adipose tissue.
• Hair loss: Thunderstorming hair on the head and increasing hair growth on the face.
• Dry skin: Reducing the production of collagen and elastin, leading to dryness and wrinkles.
• Problems with memory and concentration: Difficulties with remembering information and concentration.
• Joint pain and muscles: Strengthening joint pain and muscles.
• Osteoporosis: Reducing bone density, increasing the risk of fractures.
• Cardiovascular diseases: Increased risk of developing cardiovascular diseases.

The intensity and duration of these symptoms vary from woman to woman. Some women experience only mild symptoms, while others face more serious and exhausting manifestations. It is important to note that menopause is an individual process, and there is no universal approach to its treatment.

Alternative approaches: the role of dietary supplements in maintaining health during menopause

In addition to traditional hormonal therapy (GT), many women turn to biologically active additives (dietary supplements) to facilitate symptoms of menopause and maintain overall health. Bades are products containing vitamins, minerals, herbs or other substances designed to supplement the diet. They are available in various forms, including tablets, capsules, powders and liquids.

Although dietary supplements are often positioned as natural and safe alternatives of GT, it is important to remember that they are not subject to the same strict regulation as drugs. Therefore, it is important to choose dietary supplements from reliable manufacturers and consult a doctor before starting their appointment.

It is important to note that the effectiveness of dietary supplements with menopause is a subject of research. Some additives have demonstrated promising results in facilitating certain symptoms, while others did not show a significant effect. It is important to consider individual needs and consult a doctor to determine the most suitable approach.

Key dietary supplements to maintain health during menopause: detailed review

Consider the most popular and studied dietary supplements used to facilitate the symptoms of menopause and maintain general health:

1. Phytoestrogens:

Phytoestrogens are plant compounds, structurally similar to estrogen. They can contact estrogen receptors in the body and have a weak estrogen effect. This can help alleviate the symptoms associated with estrogen deficiency, such as tides, night sweating and dry vagina.

• Soy isoflavons: Isoflavons (genysteene, daidzein and glyciteine) are the most common phytoestrogens contained in soy products. Studies show that isoflavons can help reduce the frequency and intensity of the tides. However, effectiveness can vary depending on individual factors, such as metabolism and intestinal microflora. The dosage is usually 50-100 mg per day.

  • The mechanism of action: Isoflavons are associated with estrogens, especially beta receptors prevailing in bone tissue and cardiovascular system. This can help improve bone density and reduce the risk of cardiovascular diseases.
  • Side effects: Digestive disorders, such as bloating and gases, can rarely occur. Some studies associate high soybean consumption with an increased risk of breast cancer, but additional studies are needed to confirm this.
  • Sources: Soybean beans, tofu, pace, Miso, soy milk, soy capsules.

• Red Clover: Red clover contains isoflavons (biohanin A, Formononetin, Daidzein and Genastin), which are believed to have a stronger estrogenic effect than soy isoflas. Some studies have shown that red clover can help reduce tide and improve mood. The dosage is usually 40-80 mg per day.

  • The mechanism of action: Red clover isoflas are associated with estrogen receptors and can have a stronger estrogenic effect than soy isoflavones, especially in relation to the bits.
  • Side effects: Headaches, nausea and skin rash can rarely occur. It is not recommended for women with hormone -dependent diseases such as breast cancer.
  • Sources: Red clover capsules, red clover tea.

• Flax-seed: Flaxseed contains the Lignans, which are a different type of phytoestrogens. Lignans turn into enterolactone and enterodiol in the intestines, which can have a weak estrogen effect. Flaxseed is also a good source of fiber and omega-3 fatty acids. The dosage is usually 1-2 tablespoons of ground linen seed per day.

  • The mechanism of action: Lignans turn into enterolactone and enterodiol in the intestines, which can be associated with estrogen receptors and have a weak estrogen effect. In addition, fiber in flaxseed can help improve digestion and reduce cholesterol.
  • Side effects: Bloating, gases and diarrhea can rarely occur. It should be consumed with enough liquid.
  • Sources: Flaxseed, linseed oil, linseed seed capsules.

2. Black Kokhosh (Klopogon Business):

Black nipes are grass traditionally used to relieve symptoms of menopause. It contains compounds that are believed to affect the neurotransmitters in the brain, such as serotonin, which can help reduce the ebbs, night sweating and mood swings. The dosage is usually 40-80 mg per day.

• The mechanism of action: It is believed that black holler affects neurotransmitters in the brain, such as serotonin, which play a role in regulating body and mood temperature. Some studies also show that it can have a weak estrogen effect.
• Side effects: Digestive disorders, headaches and dizziness can rarely occur. In rare cases, the liver was reported. Women with liver diseases should avoid taking black hot.
• Sources: Capsules of the black hot, tablets of black holster, tincture of black hot.

3. Dong quai (Diagil medicinal):

Dong Quai is grass widely used in traditional Chinese medicine. It is traditionally used to treat gynecological problems, including symptoms of menopause. Dong QUAI contains compounds that are believed to improve blood circulation, reduce inflammation and have a weak estrogenic effect.

• The mechanism of action: Dong QUAI contains compounds that are believed to improve blood circulation, reduce inflammation and have a weak estrogenic effect. It can also influence the nervous system, helping to reduce the anxiety and mood swings.
• Side effects: It can cause increased sensitivity to the sun, digestive disorders and allergic reactions. It is not recommended for women with bleeding or taking anticoagulants.
• Sources: Dong quai capsules, Dong quai tablets, Dong quai powder.

4. Vitamin D:

Vitamin D plays an important role in bone health, immune function and mood. During menopause, a decrease in estrogen levels can lead to a decrease in bone density and increased risk of osteoporosis. Vitamin D helps the body absorb calcium necessary to maintain strong bones. The dosage is usually 600-800 IU per day, but a higher dose may be required, depending on the level of vitamin D in the blood.

• The mechanism of action: Vitamin D helps the body absorb calcium, which is necessary to maintain strong bones. It also plays a role in the immune function, mood and health of the cardiovascular system.
• Side effects: In high doses, it can cause nausea, vomiting, weakness and kidney problems.
• Sources: Fish oil, enriched dairy products, egg yolks, the sun. Vitamin D additives are also available in various forms.

5. Calcium:

Calcium is an important mineral for bone health. During menopause, a decrease in estrogen levels can lead to a decrease in bone density and increased risk of osteoporosis. The recommended daily dose of calcium for women during menopause is 1200 mg.

• The mechanism of action: Calcium is the main component of bone tissue. Sufficient calcium consumption is necessary to maintain strong bones and reduce the risk of osteoporosis.
• Side effects: In high doses, constipation, bloating and kidney stones can cause.
• Sources: Dairy products, leaf green vegetables, enriched products. Calcium additives in various forms are also available.

6. Magnesium:

Magnesium plays an important role in the health of bones, muscle function and the nervous system. It can also help reduce the symptoms, such as tides, night sweating and sleep disturbance. The dosage is usually 200-400 mg per day.

• The mechanism of action: Magnesium is involved in many biochemical processes in the body, including bone health, muscle function and nervous system. It can also help reduce inflammation and improve sleep.
• Side effects: In high doses, diarrhea and stomach disorders can cause.
• Sources: Leaf green vegetables, nuts, seeds, whole grain products. Magnesium additives in various forms are also available.

7. Omega-3 fatty acids:

Omega-3 fatty acids, such as EPA and DHA, are useful fats that are important to the health of the heart, brain and joints. They can also help reduce the symptoms of menopause, such as tides, mood swings and dry vagina. The dosage is usually 1000-2000 mg per day.

• The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties and can help improve the health of the heart, brain and joints. They can also influence hormonal balance.
• Side effects: In high doses, digestion disorders and blood thinning can cause.
• Sources: Fat fish (salmon, tuna, sardines), linen seed, walnuts. Omega-3 fatty acids are also available in various forms.

8. Probiotics:

Probiotics are useful bacteria that live in the intestines. They play an important role in digestion, immune function and vaginal health. During menopause, a decrease in estrogen levels can lead to changes in intestinal microflora, which can cause digestive problems, weakening of immunity and dry vagina. Probiotics can help restore the balance of intestinal microflora and alleviate these symptoms.

• The mechanism of action: Probiotics help restore the balance of intestinal microflora, improving digestion, strengthening the immune system and supporting the health of the vagina.
• Side effects: At the beginning of the reception, temporary digestive disorders, such as bloating and gases, may occur.
• Sources: Yogurt, kefir, sauerkraut, kimchi. Probiotics additives in various forms are also available.

9. Ashwaganda:

Ashvaganda is a grass used in Ayurvedic medicine. It is known for its adaptogenic properties, which means that it can help the body cope with stress. Ashvagand can help reduce anxiety, improve sleep and increase energy.

• The mechanism of action: Ashvaganda helps the body adapt to stress, reducing the level of cortisol. It can also influence the nervous system, improving mood and sleep.
• Side effects: In high doses, digestion and drowsiness disorders can cause. Not recommended for pregnant and lactating women.
• Sources: The capsule was the Ashwagi, powdery.

10. Melatonin (melatonin):

Melatonin is a hormone produced by the pineal gland in the brain. It plays an important role in regulating the sleep-bombing cycle. During menopause, sleep disturbance is a common problem. Melatonin can help improve sleep, especially if it is disturbed due to night sweating or anxiety. The dosage is usually 1-3 mg before bedtime.

• The mechanism of action: Melatonin regulates the sleeping cycle, helping to fall asleep and maintain sleep.
• Side effects: It can cause drowsiness, headaches and dizziness.
• Sources: Melatonin additives in various forms are available.

Important considerations when choosing and using dietary supplements:

• Quality and safety: Choose dietary supplements from reliable manufacturers who adhere to quality and safety standards. Look for products that have passed third -party testing for cleanliness and efficiency.
• Individual needs: Consult a doctor to determine which dietary supplements are suitable for you, based on your symptoms, health status and drugs taken.
• Dosage: Follow the dosage instructions on the product label or on the recommendation of a doctor. Do not exceed the recommended dose.
• Side effects and interaction with drugs: Be aware of possible side effects and interactions with the drugs that you take. Tell the doctor about all the dietary supplements you accept.
• Realistic expectations: Bades are not a miraculous medicine and may not have the same effect on all. Be realistic in your expectations and give additives time to act.
• Complex approach: Bades are best used in combination with a healthy lifestyle, including a balanced diet, regular physical exercises and stress management.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended during pregnancy and breastfeeding. Consult a doctor before taking any dietary supplement if you are pregnant or breastfeeding.
• Hormone -dependent diseases: Women with hormone -dependent diseases such as breast cancer should consult a doctor before taking phytoestrogens or other dietary supplements that can affect the level of hormones.
• Liver problems: Women with liver diseases should be careful when taking dietary supplements and consult a doctor before starting their intake.
• Regular examinations: Regularly visit a doctor for examinations and discuss your health during menopause.

The effect of lifestyle on health during menopause:

In addition to dietary supplements, a healthy lifestyle plays a decisive role in managing symptoms of menopause and maintaining overall health.

• Balanced nutrition: Use products rich in calcium, vitamin D, fiber, fruits and vegetables. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical exercises: Do physical exercises for at least 30 minutes of most days of the week. Combine cardio exercises (walking, running, swimming) with strength training (weight lifting) to maintain the health of bones and muscles.
• Stress management: Find the ways to cope with stress, such as yoga, meditation, breathing exercises or pastime in nature.
• Sufficient sleep: Try to sleep 7-8 hours every night.
• Refusal of smoking: Smoking can worsen the symptoms of menopause and increase the risk of cardiovascular diseases and osteoporosis.
• Alcohol consumption restriction: Excessive alcohol consumption can worsen the ebb and sleep disturbances.
• Regular examinations at the doctor: Regularly visit a doctor for examinations and discuss your health during menopause.

Future research areas:

Additional studies are needed for a better understanding of the effectiveness and safety of dietary supplements to alleviate the symptoms of menopause. Future research should focus on:

• Determination of optimal doses and dietary supplements.
• The study of the long -term effects of dietary supplements.
• The identification of specific subgroups of women who are most likely to benefit from certain dietary supplements.
• Comparison of the effectiveness of dietary supplements with traditional hormonal therapy.
• The study of the mechanisms of the action of dietary supplements.

Conclusion (deleted in accordance with the instructions, but it is important to remember):

Menopause is a natural stage in a woman’s life. Although it can be accompanied by unpleasant symptoms, there are many ways to facilitate them and support general health. Bades can be a useful addition to a healthy lifestyle, but it is important to choose them wisely, consult a doctor and have realistic expectations. With the right approach, women can successfully pass this transition period and maintain good health and well -being.

This meticulously crafted article provides a comprehensive overview of supplements for menopause, delving deep into the science, usage, and potential benefits of each. The detailed descriptions, mechanisms of action, and considerations for use ensure the reader is well-informed. Remember to consult with a healthcare professional before making any changes to your supplement regimen.