Bad for women after 40 years: support for health and well -being during hormonal changes
The age of 40 years is an important milestone in a woman’s life. This is the time when the hormonal background begins to undergo changes, which can affect the general well -being, appearance and functioning of various body systems. During this period, maintenance of health and well -being is gaining special relevance with a balanced diet, a healthy lifestyle and, if necessary, biologically active additives (dietary supplements).
Hormonal changes after 40 years: Key aspects
After 40 years, the ovaries gradually reduce their activity, which leads to a decrease in the production of estrogen and progesterone – the main female sex hormones. This process, called perimenopause, can last several years and be accompanied by various symptoms, such as:
- Irregular menstruation: Changing the duration of the cycle, abundance of bleeding, missiles of menstruation.
- Tucks: Sudden sensations of heat, accompanied by redness of the face and increased sweating.
- Sleep disorders: Insomnia, frequent awakening, difficulties with falling asleep.
- Mood swings: Irritability, anxiety, depression, tearfulness.
- Libido decrease: Decrease in sex drive.
- Dry vagina: Discomfort during intercourse.
- Weight gain: Slow down metabolism, deposition of fat in the abdomen.
- Dry skin and hair: Reducing the production of collagen and elastin.
- Problems with memory and concentration: Forgetfulness, distraction.
- Osteoporosis: Reducing the density of bone tissue, increasing risk of fractures.
- Cardiovascular diseases: Increasing the level of cholesterol, blood pressure.
These changes are not an inevitable sentence. Properly selected dietary supplements can help soften the symptoms of perimenopause, maintain health and improve the quality of life.
The main categories of dietary supplements for women after 40 years
There is a wide range of dietary supplements intended for women after 40 years. They can be divided into several main categories:
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Phytoestrogens: Plant compounds with an estrogen -like effect. They can help soften the symptoms associated with the deficiency of estrogen, such as tides, dry vagina and mood swings.
- Soy isoflavons: Contained in soybeans and products from them. The most studied phytoestrogens.
- Red Clover: Contains isoflavons similar to those contained in soybeans.
- Tsimycifuga (Clopogon is cystic): It is traditionally used to alleviate the symptoms of menopause.
- Flax-seed: Contains Lignans, who also have an estrogen -like effect.
Important: Phytoestrogens can interact with some drugs, so before their use it is necessary to consult a doctor.
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Vitamins and minerals: It is necessary to maintain general health and normal functioning of the body.
- Calcium: It is important for the health of bones and the prevention of osteoporosis. The recommended daily dose for women after 40 years is 1000-1200 mg.
- Vitamin D: Promotes the absorption of calcium and strengthening bones. Recommended daily dose-600-800 IU.
- Magnesium: It is necessary for the normal functioning of the nervous system, muscles and heart. It can help reduce irritability and improve sleep.
- B vitamins B: Important for energy exchange and normal operation of the nervous system.
- Vitamin C: The antioxidant strengthens the immunity and promotes the formation of collagen.
- Vitamin E: Antioxidant protects cells from damage and supports skin health.
- Omega-3 fatty acids: Important to the health of the heart, brain and joints. They can help reduce inflammation and improve mood.
- Iron: It is necessary for the formation of hemoglobin and the prevention of anemia.
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Adaptogens: They help the body adapt to stress and improve overall well -being.
- Rodiola pink: Improves mental and physical performance, reduces fatigue and stress.
- Eleutherococcus: Increases resistance to stress, strengthens immunity and improves overall well -being.
- Ginseng: Improves mental and physical performance, strengthens immunity and reduces fatigue.
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Probiotics: Support the intestinal health and strengthen immunity.
- Lactobacteria: They help to maintain a healthy intestinal microflora.
- Bifidobacteria: They also contribute to maintaining a healthy intestinal microflora.
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Collagen: The protein necessary for the health of the skin, hair, nails and joints. With age, the production of collagen decreases, which can lead to wrinkles, dry skin and joint pain.
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Hyaluronic acid: Moisturizes the skin and improves its elasticity.
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COQ10 (Coanzim Q10): The antioxidant, which plays an important role in energy metabolism and protects cells from damage.
Detailed consideration of individual dietary supplements and their actions
Soy isoflavons:
Soy isoflavones are phytoestrogens that are structurally similar to estrogen developed by the body of a woman. They are associated with estrogen receptors and have a weak estrogen -like effect. Soybean isoflavons can help reduce the ebb, dry vagina and mood swings associated with the deficiency of estrogen. They can also improve bone health and cardiovascular system.
Red Clover:
Red clover also contains isoflavons similar to those contained in soybeans. It is traditionally used to alleviate the symptoms of menopause, such as tides, night sweating and sleep disturbance.
Tsimycifuga (Clopogon is cystic):
Tsimicifuga is a plant that is traditionally used to alleviate the symptoms of menopause. The mechanism of action of cimicifuga has not been fully studied, but it is believed that it affects neurotransmitters in the brain, such as serotonin, which play a role in regulating body and mood temperature. Tsimycifuga can help reduce tides, night sweating and mood swings.
Flax-seed:
Flaxseed contains the Lignans, which are phytoestrogens. Lignans have antioxidant and anti -inflammatory properties. They can help improve the health of the cardiovascular system, reduce the risk of developing breast cancer and alleviate the symptoms of menopause.
Calcium:
Calcium is an important mineral for bone health. With age, bone density decreases, which increases the risk of osteoporosis. Sufficient calcium consumption helps maintain bone strength and prevent fractures.
Vitamin D:
Vitamin D is necessary for the absorption of calcium and maintaining bone health. It also plays a role in the immune system and other important functions of the body.
Magnesium:
Magnesium is necessary for the normal functioning of the nervous system, muscles and heart. It can help reduce irritability, improve sleep and reduce the risk of developing cardiovascular diseases.
B vitamins B:
B vitamins play an important role in the energy exchange and normal functioning of the nervous system. They can help reduce fatigue, improve mood and cognitive functions.
Vitamin C:
Vitamin C is an antioxidant that protects the cells from damage. It also strengthens the immunity and promotes the formation of collagen.
Vitamin E:
Vitamin E is an antioxidant that protects cells from damage and supports skin health.
Omega-3 fatty acids:
Omega-3 fatty acids are important for the health of the heart, brain and joints. They can help reduce inflammation, improve mood and cognitive functions.
Iron:
Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, fatigue and weakness.
Rodiola pink:
Rhodiola pink is an adaptogen that helps the body adapt to stress. It improves mental and physical performance, reduces fatigue and stress.
Eleutherococcus:
Eleutherococcus is an adaptogen that increases resistance to stress, strengthens immunity and improves overall well -being.
Ginseng:
Ginseng is an adaptogen that improves mental and physical performance, strengthens immunity and reduces fatigue.
Probiotics:
Probiotics are living microorganisms that benefit health when they are consumed in sufficient quantities. They help maintain a healthy intestinal microflora, which plays an important role in immunity and digestion.
Collagen:
Collagen is a protein necessary for the health of the skin, hair, nails and joints. With age, the production of collagen decreases, which can lead to wrinkles, dry skin and joint pain.
Hyaluronic acid:
Hyaluronic acid is a substance that holds moisture in the skin and improves its elasticity.
COQ10 (Coanzim Q10):
COQ10 is an antioxidant that plays an important role in energy metabolism and protects cells from damage.
How to choose dietary supplements: important factors
The choice of dietary supplements is an individual process that depends on the needs and health status of each woman. When choosing dietary supplements, the following factors should be taken into account:
- Symptoms and health problems: Determine what symptoms and health problems you want to solve with dietary supplements.
- Composition and dosage: Carefully study the composition of the dietary supplement and make sure that it contains the necessary ingredients in sufficient dosage.
- Quality and safety: Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products.
- Contraindications and side effects: Check out the contraindications and possible side effects of dietary supplements.
- Interaction with drugs: If you take any drugs, consult a doctor to make sure that dietary supplement will not interact with them.
- Individual tolerance: Start with small doses of Bad and gradually increase them to evaluate your individual tolerance.
- Consultation with a doctor: Before taking any dietary supplements, it is recommended to consult a doctor.
Compliance with a healthy lifestyle: the basis of health and well -being
Reception of dietary supplements should not replace a healthy lifestyle. Balanced nutrition, regular physical exercises, sufficient sleep and stress management are the basis of health and well -being at any age, especially after 40 years.
Balanced nutrition:
- Increase the consumption of fruits, vegetables and whole grains: They are rich in vitamins, minerals, fiber and antioxidants.
- Include products rich in calcium and vitamin D in the diet: Dairy products, fish, enriched products.
- Limit the consumption of saturated and trans fats, sugar and salt: These products can contribute to the development of cardiovascular diseases and other health problems.
- Drink enough water: Water is necessary for the normal functioning of the body.
Regular physical exercises:
- Do aerobic exercises for at least 150 minutes a week: Walking, running, swimming, cycling.
- Perform strength exercises at least twice a week: Lift weights, exercises with your own weight.
- Do stretching exercises and flexibility: Yoga, Pilates.
Sufficient sleep:
- Sleep at least 7-8 hours a day: Sleep is necessary to restore the body and normal functioning of the nervous system.
Stress management:
- Find the ways to cope with stress: Meditation, yoga, walking in nature, communication with friends and family.
Conclusion
After 40 years, the female body undergoes hormonal changes, which can affect general well -being and health. Properly selected dietary supplements can help soften the symptoms of perimenopause, maintain health and improve the quality of life. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle. Balanced nutrition, regular physical exercises, sufficient sleep and stress management are the basis of health and well -being at any age. Before taking any dietary supplements, it is recommended to consult a doctor.