Vitamins for women during menopause

Vitamins for women during menopause: a detailed guide to maintain health and well -being

Chapter 1: Menopausa – hormonal changes and their consequences

Menopause is a natural biological process that means the end of the reproductive period in a woman’s life. It is officially diagnosed after 12 months of lack of menstruation. Usually occurs at the age of 45 to 55 years, but it can begin earlier (premature menopause) or later. Menopausa is associated with significant hormonal changes, mainly with a decrease in the production of estrogen and progesterone ovary.

1.1. Hormonal vibrations and their effect on the body:

A decrease in estrogen level has a systemic effect on various organs and systems, leading to a number of physiological and psychological changes. The most common symptoms include:

• Tucks of heat: A sudden sensation of heat, spreading through the upper body and face, often accompanied by redness of the skin and sweating. The flare of heat can significantly worsen the quality of life, violating sleep and everyday activity.

• Night sweating: The flare of the heat that occurs at night lead to abundant sweating, violating sleep and causing fatigue.

• Sleep disorders: Insomnia, difficulties with falling asleep and frequent awakening are frequent menopause satellites. A decrease in estrogen affects neurotransmitters that regulate sleep, such as serotonin and melatonin.

• Mood changes: Irritability, anxiety, depression, mood swings – all this may be due to hormonal changes. Estrogen affects neurotransmitters that regulate mood, such as serotonin, dopamine and norepinephrine.

• Vaginal dryness: A decrease in estrogen leads to a decrease in vaginal secretion, causing dryness, itching, burning and discomfort during intercourse.

• Libido decrease: Hormonal changes, vaginal dryness and fatigue can lead to a decrease in sexual attraction.

• Urination problems: Frequent urination, urinary incontinence, urinary tract infections – all this may be associated with weakening of the pelvic floor muscles and changes in the urethra.

• Weight gain: A decrease in estrogen levels can lead to a slowdown in metabolism and the redistribution of adipose tissue, which helps to increase weight, especially in the abdomen.

• Weakening of bones (osteoporosis): Estrogen plays an important role in maintaining bone health. Its decrease leads to a decrease in bone density and increases the risk of fractures.

• Cardiovascular diseases: Estrogen has a protective effect on the cardiovascular system. Its decrease increases the risk of developing cardiovascular diseases, such as coronary heart disease and stroke.

• Dry skin and hair: A decrease in estrogen levels affects the production of collagen, which leads to dry skin, the appearance of wrinkles and thinning of the hair.

• Problems with memory and concentration: Some women note a deterioration in memory and concentration of attention during menopause.

1.2. Factors affecting the severity of symptoms:

The severity of symptoms of menopause can vary significantly from woman to woman. This is influenced by various factors, such as:

• Genetics: Heredity plays an important role in determining the time of the onset of menopause and the severity of symptoms.

• Life: Smoking, alcohol abuse, improper nutrition and lack of physical activity can aggravate the symptoms of menopause.

• Related diseases: The presence of chronic diseases, such as diabetes, cardiovascular diseases and thyroid diseases, can affect the severity of symptoms of menopause.

• Ethnicity: Studies show that women of different ethnic groups can experience menopause differently.

• Socio-economic factors: Stress, low level of education and lack of access to medical care can aggravate the symptoms of menopause.

Chapter 2: The role of vitamins and minerals during menopause

During menopause, it is important to provide the body with a sufficient amount of vitamins and minerals to maintain health and relieve symptoms. Some vitamins and minerals play a particularly important role in this period.

2.1. Vitamin D:

Vitamin D plays a key role in the absorption of calcium and maintaining bone health. A decrease in estrogen levels during menopause increases the risk of osteoporosis, so maintaining a sufficient level of vitamin D is crucial.

• Advantages:

  • Strengthens the bones and reduces the risk of fractures.
  • Improves immune function.
  • It can improve mood and reduce the risk of depression.
  • It can reduce the risk of developing some types of cancer.

• Recommended dose: 600-800 IU per day. In some cases, especially with vitamin D deficiency, the doctor can recommend higher doses.

• Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, juices).

2.2. Calcium:

Calcium is the main building material for bones. As in the case of vitamin D, maintaining a sufficient level of calcium is crucial for the prevention of osteoporosis during menopause.

• Advantages:

  • Strengthens bones and teeth.
  • Participates in the regulation of the nervous system and muscle function.
  • Can reduce blood pressure.

• Recommended dose: 1200 mg per day.

• Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (broccoli, cabbage, spinach), enriched products (juices, tofu).

2.3. Vitamin B12:

Vitamin B12 is necessary for the normal operation of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to fatigue, weakness, memory problems and anemia.

• Advantages:

  • Supports the health of the nervous system.
  • Improves cognitive functions.
  • Increases energy level.

• Recommended dose: 2.4 mcg per day.

• Sources: Meat, fish, poultry, eggs, dairy products, enriched products (grain breakfast, vegetable milk). Vegetarians and vegans are recommended to take vitamin B12 additives.

2.4. Vitamin E:

Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. He can also help relieve ebbbes and vaginal dryness.

• Advantages:

  • Protects cells from damage.
  • It can facilitate the ebbs of heat.
  • It can improve the condition of the skin and hair.

• Recommended dose: 15 mg per day.

• Sources: Vegetable oils (sunflower, soy, olive), nuts and seeds (almonds, peanuts, sunflower seeds), green leafy vegetables (spinach, broccoli).

2.5. Vitamin C:

Vitamin C is another powerful antioxidant that is necessary for the synthesis of collagen, maintaining the immune system and healing of the wounds.

• Advantages:

  • Supports the immune system.
  • Participates in collagen synthesis.
  • Protects cells from damage.

• Recommended dose: 75 mg per day.

• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper, broccoli.

2.6. Magnesium:

Magnesium is involved in more than 300 biochemical reactions in the body. It is necessary to maintain the health of bones, nervous system, muscles and cardiovascular system. Magnesium deficiency can lead to fatigue, muscle cramps, headaches and sleep disturbances.

• Advantages:

  • Supports bone health.
  • Improves sleep.
  • Reduces blood pressure.
  • Facilitates muscle cramps.

• Recommended dose: 320 mg per day.

• Sources: Green leaf vegetables (spinach, cabbage), nuts and seeds (almonds, cashews, pumpkin seeds), whole grain products, legumes.

2.7. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the heart, brain and eyes. They can also help alleviate the ebbs of heat and improve mood.

• Advantages:

  • Support the health of the heart.
  • Improve cognitive functions.
  • They can facilitate the ebbs of heat.
  • They can improve mood.

• Recommended dose: 1-2 grams per day.

• Sources: Fat fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.

2.8. Brown:

Bor is a trace element that plays a role in the metabolism of calcium and magnesium, as well as in the production of estrogen. He can help strengthen the bones and reduce the risk of osteoporosis.

• Advantages:

  • Strengthens the bones.
  • Can improve cognitive functions.
  • It can increase estrogen levels.

• Recommended dose: 3 mg per day.

• Sources: Fruits (apples, pears, grapes), vegetables (broccoli, carrots, onions), nuts, legumes.

2.9. Vitamin K2:

Vitamin K2 plays an important role in the transportation of calcium from blood to bones. It helps to strengthen the bones and prevent calcium deposition in the arteries.

• Advantages:

  • Strengthens the bones.
  • Supports the health of the cardiovascular system.

• Recommended dose: 90-120 mcg per day.

• Sources: Enzymed products (NATTO, sauerkraut), meat, dairy products, egg yolks.

Chapter 3: Plant remedies and additives to relieve symptoms of menopause

In addition to vitamins and minerals, there are various plant products and additives that can help alleviate the symptoms of menopause. It is important to remember that the effectiveness of these tools can vary from a woman to a woman, and before their use it is necessary to consult a doctor.

3.1. Soy isoflavons:

Soy isoflavones are plant estrogens that can help alleviate the ebbs of heat and vaginal dryness. They are found in soy products, such as tofu, soy milk and edams.

• Advantages:

  • They can facilitate the ebbs of heat.
  • They can improve the condition of the bones.
  • They can reduce cholesterol.

• Dosage: It is recommended to use soy products daily.

3.2. Black Kokhosh (Klopogon Business):

Black nipple is a herbaceous plant that is traditionally used to relieve symptoms of menopause, especially the heat of the heat.

• Advantages:

  • It can facilitate the ebbs of heat.
  • Can improve sleep.

• Dosage: 40-80 mg Extract of Black Kochosha per day.

• Precautions: Black nipple can cause side effects, such as stomach disorder and headaches. It is not recommended to use black holler to pregnant and lactating women, as well as people with liver diseases.

3.3. Red Clover:

Red clover is a plant that contains isoflavons similar to what is contained in soy. He can help alleviate the ebbs of heat and other symptoms of menopause.

• Advantages:

  • It can facilitate the ebbs of heat.
  • Can improve the condition of the bones.

• Dosage: 40-80 mg of red clover extract per day.

• Precautions: Red clover can cause side effects, such as stomach disorder and headaches. It is not recommended to use red clover to pregnant and lactating women, as well as people with hormonal-dependent diseases.

3.4. Evening primrose oil:

Evening primrose oil is vegetable oil that contains gamma-linolenic acid (GLA), omega-6 fatty acid. It can help alleviate the ebbs of heat and other symptoms of menopause.

• Advantages:

  • It can facilitate the ebbs of heat.
  • It can improve the condition of the skin.

• Dosage: 500-1000 mg of oil primrose per day.

• Precautions: The oil primrose can cause side effects, such as stomach disorder and headaches. It is not recommended to use oil for evening for evening people with epilepsy or taking drugs that liquefy blood.

3.5. Dong Kwai (Diagil medicinal):

Dong Kwai is a herbaceous plant that is traditionally used in Chinese medicine to treat female diseases, including symptoms of menopause.

• Advantages:

  • It can facilitate the ebbs of heat.
  • It can improve mood.

• Dosage: The dosage varies depending on the shape of the release (capsules, tablets, tincture). It is necessary to follow the instructions on the package.

• Precautions: Dong Kwai can cause side effects, such as stomach disorder and headaches. It is not recommended to use Dong Kwai to pregnant and nursing women, as well as people taking drugs that thin blood.

3.6. Flax-seed:

Flaxseed contains lignans, plant compounds that can act as weak estrogen. It is also a good source of fiber and omega-3 fatty acids.

• Advantages:

  • It can facilitate the ebbs of heat.
  • It can improve the condition of the skin and hair.
  • Can reduce cholesterol.

• Dosage: 1-2 tablespoons of ground linen seed per day.

3.7. Ginseng:

Ginseng is a herbaceous plant that can help improve the mood, increase energy level and ease the ecstasy of heat.

• Advantages:

  • Increases energy level.
  • Improves mood.
  • It can facilitate the ebbs of heat.

• Dosage: The dosage varies depending on the type of ginseng (American, Asian) and forms of release. It is necessary to follow the instructions on the package.

• Precautions: Ginseng can cause side effects, such as insomnia, headaches and an increase in blood pressure. It is not recommended to use ginseng to people with cardiovascular diseases or taking drugs that thinning blood.

Chapter 4: Diet and lifestyle to maintain health during menopause

In addition to taking vitamins, minerals and plant remedies, diet and lifestyle play an important role in maintaining health during menopause.

4.1. Healthy nutrition:

A balanced diet rich in fruits, vegetables, whole grain products and low -fat protein is crucial for maintaining health during menopause.

• Use more products rich in calcium and vitamin D: Dairy products, green leafy vegetables, fatty fish.

• Use more products rich in fiber: Fruits, vegetables, whole grain products, legumes. Fiber helps regulate blood sugar, reduces cholesterol levels and improves digestion.

• Limit the consumption of processed products, sugar and saturated fats: These products can aggravate the symptoms of menopause and increase the risk of developing cardiovascular diseases.

• Support a sufficient level of hydration: Drink enough water during the day to avoid dehydration, which can aggravate the symptoms of menopause, such as headaches and fatigue.

4.2. Physical activity:

Regular physical activity has many advantages to health during menopause, including bone strengthening, mood improvement, weight loss and reducing the risk of developing cardiovascular diseases.

• Do aerobic exercises: Walking, running, swimming, cycling.

• Take the strength training: Lifting weights, working with elastic ribbons.

• Do stretching and flexibility exercises: Yoga, Pilates, Tai Chi.

4.3. Stress management:

Stress can aggravate the symptoms of menopause. It is important to learn how to effectively manage stress.

• Practice relaxation methods: Meditation, yoga, deep breath.

• Take a hobby and interests: Reading, drawing, music.

• Spend time with friends and family: Social support can help reduce stress and improve mood.

• Turn to the psychotherapist for help: If you experience severe stress or anxiety, it can be useful to seek help from a professional.

4.4. Refusal of smoking and moderate alcohol use:

Smoking and abuse of alcohol can aggravate the symptoms of menopause and increase the risk of serious diseases.

• Refuse smoking: Smoking increases the risk of developing cardiovascular diseases, osteoporosis and some types of cancer.

• Drink alcohol moderately: Alcohol abuse can aggravate the ecstasy of heat, sleep disturbance and mood changes.

4.5. Regular medical examinations:

Regular medical examinations are important for the early detection and treatment of any health problems that may occur during menopause.

• Visit a gynecologist: For regular examinations and screening for cancer of the cervix and breast.

• Come through densitometry: To assess the density of bone tissue and detect osteoporosis.

• Control blood pressure and cholesterol: To reduce the risk of developing cardiovascular diseases.

Chapter 5: Hormonal therapy (GT): an alternative or an addition to vitamins and additives?

Hormone therapy (GT) is the use of estrogen and/or progesterone to alleviate the symptoms of menopause. GT can be an effective remedy for alleviating the heat of heat, night sweating, vaginal dryness and other symptoms. However, GT is also associated with some risks such as an increased risk of developing cardiovascular diseases, stroke, breast cancer and thromboembolic complications.

5.1. Types of hormonal therapy:

• Estrogenic therapy: Only estrogen is used to alleviate the symptoms of menopause. Suitable for women who have removed the uterus.

• Combined hormonal therapy: Estrogen and progesterone are used. Suitable for women who have preserved the uterus. Progesterone is necessary to protect the mucous membrane of the uterus from cancer.

5.2. The risks and advantages of hormonal therapy:

• Advantages:

  • Effectively facilitates the ebbs of heat, night sweating and vaginal dryness.
  • It can improve sleep and mood.
  • It can strengthen the bones and reduce the risk of osteoporosis.

• Risks:

  • Increased risk of developing cardiovascular diseases, stroke, breast cancer and thromboembolic complications.
  • Side effects, such as headaches, nausea, bloating and pain of the mammary glands.

5.3. Hormonal therapy decision:

The decision to prescribe hormonal therapy should be made individually, after consulting with a doctor. The doctor will appreciate your health status, risks and advantages of GT and will help you make a balanced decision. GT is usually recommended only for women with moderate or severe symptoms of menopause that do not respond to other treatment methods. GT should be used in a minimum effective dose and for the minimum time.

5.4. Alternatives of hormonal therapy:

Vitamins, minerals, plant remedies, diet and lifestyle can be effective alternatives to hormonal therapy to relieve symptoms of menopause.

Chapter 6: Vitamins and minerals for the health of the skin and hair during menopause

A decrease in estrogen levels during menopause can lead to dry skin, wrinkles and thinning of hair. Some vitamins and minerals can help support the health of the skin and hair during this period.

6.1. Vitamin A:

Vitamin A is necessary for the growth and restoration of skin cells. It also helps to maintain skin moisture.

• Advantages:

  • Supports skin health.
  • Improves vision.

• Sources: Liver, carrots, sweet potatoes, spinach, pumpkin.

6.2. Biotin:

Biotin is a vitamin of group B, which is necessary for hair and nail growth.

• Advantages:

  • Strengthens hair and nails.

• Sources: Eggs, nuts, seeds, liver, mushrooms.

6.3. Collagen:

Collagen is a protein that is the main component of the skin, hair and nails. Reception of collagen additives can help improve skin elasticity and strengthen hair.

• Advantages:
  • Improves skin elasticity.
  • Strengthens hair and nails.

6.4. Silicon:

Silicon is a mineral that is necessary for collagen synthesis. It also helps strengthen hair and nails.

• Advantages:

  • Strengthens hair and nails.
  • Supports skin health.

• Sources: Oats, barley, rice, bananas, green leafy vegetables.

6.5. Zinc:

Zinc plays an important role in the growth and restoration of skin and hair cells. Zinc deficiency can lead to hair loss and skin problems.

• Advantages:

  • Supports skin and hair health.
  • Improves immune function.

• Sources: Meat, poultry, seafood, nuts, seeds, legumes.

Chapter 7: Practical advice on choosing and receiving vitamins and additives during menopause

• Consult a doctor: Before taking any vitamins, minerals or herbal products, it is necessary to consult a doctor. The doctor will evaluate your health status, determine your needs and help you choose the most suitable additives.

• Choose quality products: When choosing vitamins and additives, pay attention to the reputation of the manufacturer, the availability of quality certificates and consumer reviews.

• Follow the recommended doses: Do not exceed the recommended doses of vitamins and minerals. Acceptance of too large doses can be harmful to health.

• Consider the interaction with the drugs: Some vitamins and minerals can interact with medicines. Tell the doctor about all the medicines that you take to avoid undesirable interactions.

• Be patient: The effect of taking vitamins and additives may not appear immediately. It is necessary to take them regularly for several weeks or months to see the results.

• Listen to your body: If you experience any side effects from taking vitamins or additives, stop taking them and consult a doctor.

• Do not replace healthy nutrition with vitamins and additives: Vitamins and additives should be an addition to a healthy diet, and not its replacement.

• Treat vegetation with caution: Plant remedies can be effective for alleviating symptoms of menopause, but they can also have side effects and interact with drugs. Before use, you need to consult a doctor.

Chapter 8: myths and errors about vitamins and additives for women during menopause

There are many myths and misconceptions about vitamins and additives for women during menopause. It is important to be informed and critically evaluate the information you get.

• Myth: Vitamins and additives can completely eliminate the symptoms of menopause.

  Reality: Vitamins and additives can help alleviate the symptoms of menopause, but they are not a panacea. In some cases, hormonal therapy or other treatment methods may be required.

• Myth: The more vitamins and minerals, the better.

  Reality: Acceptance of too large doses of vitamins and minerals can be harmful to health. It is important to observe the recommended doses.

• Myth: All plant agents are safe because they are natural.

  Reality: Plant remedies can have side effects and interact with drugs. Before use, you need to consult a doctor.

• Myth: Vitamins and supplements are a waste of money.

  Reality: Some vitamins and minerals can be good for health during menopause, especially if you have a nutrient deficiency. It is important to choose quality products and accept them in accordance with the recommendations of the doctor.

• Myth: Hormonal therapy is the only effective way to alleviate the symptoms of menopause.

  Reality: Vitamins, minerals, plant remedies, diet and lifestyle can be effective alternatives to hormonal therapy to relieve symptoms of menopause.

Chapter 9: Prospects for research in vitamins and additives for women during menopause

Studies in the field of vitamins and additives for women during menopause continue. Currently, studies are being conducted aimed at studying the effectiveness of various vitamins, minerals and plant remedies to alleviate the symptoms of menopause and the prevention of diseases associated with menopause.

• The study of the effect of vitamin D on the health of bones and the cardiovascular system.

• The study of the effectiveness of soy isoflavon to facilitate the heat of the heat and other symptoms of menopause.

• Assessment of the influence of omega-3 fatty acids on cognitive functions and mood.

• Studying the role of magnesium in maintaining the health of bones, nervous system and muscles.

• Development of new vitamin and mineral complexes specially designed for women during menopause.

The results of these studies will help to develop more effective and safe strategies to maintain the health and well -being of women during menopause.

Chapter 10: Conclusion: Integrative approach to health during menopause

Menopause is a complex and multifaceted process that requires a comprehensive approach to health management. It is important to remember that there is no universal solution, and every woman must find her own way to maintain health and well -being in this period of life.

An integrative approach to health during menopause includes:

• Balanced nutrition: The use of enough fruits, vegetables, whole grain products, low -fat protein and healthy fats.

• Regular physical activity: Classes of aerobic exercises, strength training and stretching exercises and flexibility.

• Stress management: The practice of relaxation methods, hobby and interests, spending time with friends and family.

• Refusal of smoking and moderate alcohol consumption.

• Reception of vitamins, minerals and plant remedies as prescribed by a doctor.

• Hormone therapy, if necessary and meets your individual needs.

• Regular medical examinations: A visit to the gynecologist, the passage of densitometry and control of blood pressure and cholesterol level.

Following these recommendations, women can successfully manage symptoms of menopause, maintain their health and well -being and enjoy a full and active life.

This article provides a comprehensive overview of vitamins and minerals for women during menopause. It covers the hormonal changes associated with menopause, the role of specific vitamins and minerals, herbal remedies, diet and lifestyle recommendations, and the pros and cons of hormone therapy. It also addresses common myths and misconceptions and provides practical advice for choosing and taking vitamins and supplements. The article emphasizes the importance of consulting with a healthcare professional and adopting an integrative approach to health during menopause.