Useful dietary supplement for women during menopause

Useful dietary supplement for women during menopause

I. Menopause: physiological changes and symptoms

The menopause, defined as the cessation of menstruation for 12 sequential months, is a natural stage in the life of every woman, usually coming from the age of 45 to 55 years. It marks the end of the reproductive period and is accompanied by significant hormonal changes, primarily a decrease in the production of estrogen and progesterone ovaries. These hormonal shifts cause a wide range of physical and emotional symptoms that can significantly affect the quality of life.

A. Hormonal changes:

1. Reduced estrogen levels: Estrogen, the main female sex hormone, plays a key role in many physiological processes, including the regulation of the menstrual cycle, maintaining bone health, cardiovascular system and cognitive functions. A decrease in estrogen levels during menopause leads to:

   • Menstrual cycle violation: Menstruation becomes irregular, with a change in duration and intensity, before completely stopping.
   • Side: Sudden sensations of heat, often accompanied by redness of the skin and sweating, are one of the most common symptoms of menopause.
   • Night sweating: The tides arising at night can violate sleep and lead to fatigue.
   • Dry vagina: A decrease in estrogen levels leads to a decrease in vaginal moisture, which can cause discomfort during intercourse.
   • Urogenital problems: Far urination, urinary incontinence and increased susceptibility to urinary tract infections.
   • Bone weight (osteoporosis): Estrogen plays an important role in maintaining bone density. A decrease in its level increases the risk of osteoporosis and fractures.
   • Changes in mood: Irritability, anxiety, depression and mood swings.
   • Libido decrease: Reducing sexual attraction.
   • Cognitive changes: Difficulties with concentration, forgetfulness.
   • Changes in the skin and hair: The skin becomes thinner and dry, the hair can be thinned.

2. Reducing the level of progesterone: Progesterone, another important female sex hormone, also decreases during menopause. This can aggravate some symptoms associated with estrogen deficiency, and contribute to:

   • Sleep disturbances: Insomnia, frequent awakening.
   • Mood swings: Strengthening anxiety and depression.
   • Bloating: Fluid retention in the body.

B. Symptoms of menopause:

Symptoms of menopause can vary by intensity and duration in different women. Some women experience only minor inconvenience, while others are faced with serious problems requiring medical intervention. The most common symptoms include:

1. Tucks and night sweating: The most frequent and characteristic symptoms of menopause. Times are characterized by a sudden sensation of the heat that spread throughout the body, especially in the face, neck and chest. They can be accompanied by redness of the skin, sweating and rapid heartbeat. Night sweating are the ebbs that occur during sleep, which can lead to abundant sweating and disrupt sleep.

2. Sleep disorders: Insomnia, frequent awakening, difficulties with falling asleep and restless sleep are common problems during menopause. They can be associated with night sweating, anxiety, changes in mood and hormonal shifts.

3. Dry vagina: A decrease in estrogen levels leads to a decrease in the moisture and elasticity of the vagina, which can cause itching, burning, discomfort during intercourse and increased susceptibility to infections.

4. Urogenital problems: Far urination, urinary incontinence during tension (for example, with coughing or sneezing) and increased susceptibility to urinary tract infections.

5. Changes in mood: Irritability, anxiety, depression, mood swings, a feeling of sadness and tearfulness. These changes can be caused by hormonal shifts, sleep disturbances, fatigue and other factors.

6. Cognitive changes: Difficulties with concentration of attention, forgetfulness, distraction and difficulties with memorizing new information. These changes are usually temporary and do not indicate the development of dementia.

7. Libido decrease: A decrease in sexual attraction caused by a decrease in estrogen level and other factors, such as dry vagina, fatigue and change in mood.

8. Changes in the skin and hair: The skin becomes thinner, dry and less elastic, which leads to the appearance of wrinkles and sagging. Hair can be thin, become brittle and falling out.

9. Weight gain: Metabolism slows down during menopause, which can help increase weight, especially in the abdomen.

10. Joint pain and muscles: Joint pain, stiffness and muscle pains are common symptoms of menopause, which can be associated with estrogen deficiency and inflammation.

II. Bad: General principles and application during menopause

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances intended for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. Bad are not drugs and are not intended for the treatment of diseases. However, they can be useful for maintaining health, improving overall well -being and relieve symptoms of menopause.

A. The principles of the application of dietary supplements:

1. Consultation with a doctor: Before taking any dietary supplements, especially during menopause, it is important to consult a doctor. He will be able to evaluate your health status, determine the presence of contraindications and choose the most suitable additives taking into account your individual needs.

2. The choice of quality products: When choosing dietary supplements, the products of well -known and reliable manufacturers who have a good reputation and comply with quality standards should be given preference. It is important to pay attention to the composition, dosage and availability of quality certificates.

3. Compliance with the recommended dosage: Do not exceed the recommended dosage of the dietary supplement indicated on the packaging. Exceeding the dosage can lead to undesirable side effects.

4. Duration of admission: The duration of dietary supplement may vary depending on the specific additive and individual needs. In most cases, a long -term reception (at least a few weeks or months) is required to achieve a noticeable effect.

5. Complex approach: Bad should be considered as part of a comprehensive approach to managing symptoms of menopause, which includes healthy nutrition, regular physical exercises, sufficient sleep and stress management.

B. The role of dietary supplements in alleviating the symptoms of menopause:

Bad can help alleviate various symptoms of menopause, such as flare, night sweating, sleep disturbance, dry vagina, changes in the mood and loss of bone mass. However, it is important to understand that dietary supplements are not a replacement for hormonal therapy and cannot completely eliminate all the symptoms of menopause. They can be useful as an addition to other treatment methods or for women who cannot or do not want to take hormone therapy.

III. The main dietary supplements used during menopause

A. Fitoestrogens:

Phytoestrogens are natural compounds contained in plants that have estrogen -like activity. They can contact estrogen receptors in the body and have a mild estrogenic effect, helping to alleviate the symptoms of menopause associated with estrogeen deficiency.

1. Soy isoflavons: Isoflavona (genestin, Dizeine, glyciteine) are the most studied phytoestrogens. They are found in soybeans and products from soybeans, such as tofu, soy milk and soy additives. Isoflavons can help reduce the frequency and intensity of the tides, improve the mood and reduce the risk of osteoporosis. The dosage of soy isoflavones is usually 40-80 mg per day.

2. Red Clover: Red clover contains isoflavons (biocanic a, formononetin, Dizin and genestoin), which can help reduce tides, night sweating and improve sleep quality. The dosage of red clover extract is usually 40-80 mg per day.

3. Len: Flax seeds contain Lignans, which are phytoestrogens with antioxidant properties. Lignans can help reduce tides, improve mood and reduce the risk of developing cardiovascular diseases. The recommended dosage of flax seeds is 1-2 tablespoons per day.

4. Tsimycifuga (Clopogon is cystic): Tsimicifuga is a plant that is traditionally used to treat symptoms of menopause. The mechanism of action of cimicifuga has not been fully studied, but it is believed that it affects serotonin receptors in the brain, which can help reduce tides, night sweating and changes in mood. The dosage of cimicifuga extract is usually 40-80 mg per day.

B. Vitamins and minerals:

1. Vitamin D: Vitamin D plays an important role in bone health, immune system and mood regulation. During the period of menopause, when the risk of osteoporosis is increased, it is important to ensure sufficient consumption of vitamin D. The recommended daily dose of vitamin D is 600-800 IU.

2. Calcium: Calcium is the main building material for bones and teeth. During the period of menopause, when the loss of bone mass is accelerated, it is important to ensure sufficient calcium consumption. The recommended daily dose of calcium is 1000-1200 mg.

3. Magnesium: Magnesium is involved in many physiological processes, including the regulation of the nervous system, muscle function and blood pressure. It can help reduce anxiety, improve sleep and reduce the risk of developing cardiovascular diseases. The recommended daily dose of magnesium is 310-320 mg.

4. Vitamin E: Vitamin E is an antioxidant that can help protect the cells from damage by free radicals. It can help reduce tides, dry vagina and improve the condition of the skin. The recommended daily dose of vitamin E is 15 mg.

5. B vitamins B: B vitamins play an important role in energy exchange, nervous system and the formation of red blood cells. They can help reduce fatigue, improve mood and cognitive functions.

C. Omega-3 fatty acids:

Omega-3 fatty acids, such as EPK (eicopascentaic acid) and DGC (non-oxaexaenic acid), are indispensable fatty acids, which have anti-inflammatory effects and are useful for the health of the heart, brain and joints. They can help reduce tides, improve mood and reduce the risk of developing cardiovascular diseases. The recommended daily dose of omega-3 fatty acids is 1-2 grams.

D. Adaptogen:

Adaptogens are natural substances that help the body adapt to stress and improve its resistance to adverse factors. They can help reduce fatigue, improve mood and cognitive functions.

1. Ginseng: Ginseng can help reduce fatigue, improve mood and cognitive functions.

2. Rodiola pink: Rhodiola pink can help reduce stress, improve mood and increase mental and physical performance.

3. Ashwaganda: Ashvagand can help reduce stress, improve sleep and reduce anxiety.

E. Other dietary supplements:

1. Hyaluronic acid: Hyaluronic acid is a natural component of the skin that has the ability to retain moisture. The intake of hyaluronic acid can help improve skin moisture, reduce vaginal dryness and relieve joint pain.

2. Collagen: Collagen is the main structural protein of the skin, bones and joints. Reception of collagen can help improve skin elasticity, strengthen the bones and reduce joint pain.

3. Probiotics: Probiotics are living microorganisms that have a beneficial effect on the intestinal microflora. Taking probiotics can help improve digestion, strengthen the immune system and reduce bloating.

4. Melatonin: Melatonin is a hormone that regulates the dream. Malatonin’s intake can help improve sleep and reduce insomnia.

IV. Safety and side effects of dietary supplements

Although dietary supplements are considered relatively safe, they can cause side effects in some people. It is important to remember that dietary supplements do not pass the same strict control as drugs, so their quality and safety can vary.

A. Potential side effects:

1. Digestive disorders: Some dietary supplements, especially in high doses, can cause digestive disorders such as nausea, vomiting, diarrhea or constipation.

2. Allergic reactions: Some people can be allergic to certain ingredients contained in dietary supplements. Allergic reactions can manifest itself in the form of a skin rash, itching, edema or difficulty breathing.

3. Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or increasing the risk of side effects.

4. Hormonal disorders: Some dietary supplements, especially phytoestrogens, can influence hormonal balance in the body.

B. Precautions:

1. Consultation with a doctor: Before taking any dietary supplements, especially during menopause, it is important to consult a doctor.

2. The choice of quality products: When choosing dietary supplements, preference should be given products of famous and reliable manufacturers.

3. Compliance with the recommended dosage: Do not exceed the recommended dosage of dietary supplements.

4. Careful reading of labels: Carefully read dietary supplements to learn about the composition, dosage and possible side effects.

5. Side effects message: If you experience any side effects after taking dietary supplements, immediately stop taking them and consult a doctor.

V. Alternative approaches to managing symptoms of menopause

In addition to dietary supplements, there are other approaches to managing symptoms of menopause, which can be effective in themselves or in combination with dietary supplements.

A. Life:

1. Healthy nutrition: Healthy nutrition, rich in fruits, vegetables, whole grains and low -fat proteins, can help improve the general state of health and alleviate the symptoms of menopause. It is important to limit the consumption of processed products, sugar and saturated fats.

2. Regular physical exercises: Regular physical exercises, such as walking, running, swimming or yoga, can help improve mood, strengthen the bones and muscles, reduce weight and reduce the risk of cardiovascular diseases.

3. Sufficient sleep: A sufficient dream (7-8 hours a day) is important for general health and well-being. Compliance with the sleep regime, creating a comfortable situation for sleeping and avoiding the use of caffeine and alcohol before bedtime can help improve sleep.

4. Stress management: Stress can aggravate the symptoms of menopause. Stress management practices, such as meditation, yoga, breathing exercises or time spent in nature, can help reduce stress and improve mood.

B. Hormonal therapy (GT):

Hormonal therapy (GT) is the most effective method of treating symptoms of menopause, such as tides, night sweating, dry vagina and bone loss. GT consists in taking estrogen (sometimes in combination with progesterone) to replenish the deficiency of these hormones in the body. GT has its own risks and contraindications, therefore its use should be strictly individual and under the supervision of a doctor.

C. Alternative treatment methods:

1. Acupuncture: Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Acupuncture can help reduce tides, night sweating and improve mood.

2. Meditation: Meditation is a practice that consists in focusing attention on the present moment. Meditation can help reduce stress, improve mood and reduce anxiety.

3. Yoga: Yoga is a practice that combines physical poses, breathing exercises and meditation. Yoga can help improve mood, strengthen the body and mind and reduce stress.

VI. Conclusions and recommendations

The period of menopause is accompanied by a number of physiological changes and symptoms that can significantly affect the quality of life of a woman. Bad can be useful for alleviating some symptoms of menopause, such as flare, night sweating, sleep disturbances, vaginal dryness, changes in the mood and loss of bone mass. However, it is important to remember that dietary supplements are not a replacement for hormonal therapy and cannot completely eliminate all the symptoms of menopause.

Before taking any dietary supplements, especially during menopause, you need to consult a doctor. He will be able to evaluate your health status, determine the presence of contraindications and choose the most suitable additives taking into account your individual needs. It is important to choose high -quality products of famous and reliable manufacturers, observe the recommended dosage and carefully read labels.

Bad should be considered as part of a comprehensive approach to managing symptoms of menopause, which includes healthy nutrition, regular physical exercises, sufficient sleep and stress management. Hormonal therapy remains the most effective method of treating symptoms of menopause, but its use should be strictly individual and under the supervision of a doctor. Alternative methods of treatment, such as acupuncture, meditation and yoga, can also be useful to facilitate symptoms of menopause and improve overall well -being.

Each woman is unique, and what works for one may not work for the other. It is important to find an approach that best corresponds to your individual needs and preferences.