Effective dietary supplements for PMS and menopause

Effective dietary supplements for PMS and menopause: detailed review

I. Understanding PMS and menopause: hormonal shifts and symptoms

Before delving into the effectiveness of biologically active additives (dietary supplements) with premenstrual syndrome (PMS) and menopause, it is necessary to carefully understand the physiological processes underlying these states.

A. Predmenstrual Syndrome (PMS): Cyclic changes

PMS is a complex of physical, emotional and behavioral symptoms that occur in the luteal phase of the menstrual cycle, that is, between ovulation and the beginning of menstruation. Symptoms usually disappear within a few days after the onset of menstruation.

• Hormonal imbalance: The main cause of PMS is cyclic fluctuations in the level of sex hormones, especially estrogen and progesterone. In the lutein phase, the level of progesterone rises, and then drops sharply before the onset of menstruation. This hormonal shift affects the neurotransmitters in the brain, such as serotonin and gamma-aminomatic acid (GABA), which play an important role in the regulation of mood, appetite and sleep.

• The influence of neurotransmitters: A decrease in the level of serotonin is associated with depression, irritability, mood swings and craving for carbohydrates, which are often observed with PMS. The GABA has a soothing and anti -alert effect, and changes in its activity can also contribute to PMS symptoms.

• Inflammation: Studies show that inflammation can play a role in the pathogenesis of the PMS. The increased level of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and a factor of tumor-alpha necrosis (TNF-α), can affect neurotransmitters and contribute to the development of PMS symptoms.

• Nutrient deficiency: The lack of certain nutrients, such as calcium, magnesium, vitamin B6 and vitamin D, can aggravate the symptoms of the PMS. These nutrients are involved in the regulation of hormonal balance, neurotransmitters and inflammatory processes.

• PMS symptoms: PMS symptoms can vary from lungs to severe and include:

  • Emotional symptoms: Irritability, mood swings, anxiety, depression, tearfulness, a feeling of fatigue, difficulties with concentration.
  • Physical symptoms: Bloating, chest soreness, headaches, muscle pain, joint pain, fatigue, swelling, changes in appetite, sleep problems.

B. Menopausa: hormonal decrease and consequences

Menopause is a natural biological process that marks the end of the reproductive period in women. It is defined as the cessation of menstruation for 12 consecutive months.

• Reduced estrogen levels: The main cause of menopause is a decrease in the production of estrogen ovaries. Estrogen plays an important role in many physiological processes, including the regulation of the menstrual cycle, maintaining bone health, cardiovascular system and the central nervous system.

• Symptoms of menopause: A decrease in estrogen levels leads to various symptoms that can significantly affect the quality of life of a woman.

  • Vasomotor symptoms: Tucks of heat, night sweating.
  • Urogenital symptoms: Dry vaginal, dyspareunia (painful sexual intercourse), rapid urination, urinary incontinence.
  • Psychological symptoms: Mood swings, irritability, anxiety, depression, sleep problems, difficulties with concentration, memory deterioration.
  • Other symptoms: Fatigue, headaches, joint pain and muscles, decreased libido, thinning of hair, dry skin, weight gain, osteoporosis (decrease in bone density).

• Long -term consequences: Menopause is also associated with an increased risk of developing certain diseases, such as:

  • Osteoporosis: A decrease in estrogen levels leads to a decrease in bone density and increased risk of fractures.
  • Cardiovascular diseases: A decrease in estrogen levels can affect cholesterol and blood pressure, increasing the risk of developing cardiovascular diseases.
  • Alzheimer’s disease: Some studies show that a decrease in estrogen levels can increase the risk of developing Alzheimer’s disease.

II. Bad to alleviate the symptoms of PMS: scientifically based approaches

Despite the fact that changes in lifestyle, such as diet and physical exercises, play an important role in managing the symptoms of PMS, dietary supplements can be a valuable addition to a comprehensive approach.

A. Vitamins and minerals:

• Calcium: Studies show that calcium reception (1000-1200 mg per day) can reduce some PMS symptoms, such as mood swings, bloating and breast soreness. Calcium is involved in the regulation of the nervous system and muscle function.

• Magnesium: Magnesium deficiency can aggravate the symptoms of PMS, such as irritability, anxiety and headaches. Reception of magnesium (200-400 mg per day) can help reduce these symptoms. Magnesium is involved in the regulation of the nervous system, muscle function and blood sugar. It is important to note that high doses of magnesium can cause diarrhea.

• Vitamin B6 (Pyridoxin): Vitamin B6 plays an important role in the synthesis of neurotransmitters, such as serotonin and dopamine, which regulate mood and appetite. Reception of vitamin B6 (50-100 mg per day) can help reduce the symptoms of PMS, such as depression, irritability and bloating.

• Vitamin D: Studies show that vitamin D deficiency can be associated with more severe PMS symptoms. Reception of vitamin D (about 2000 IU per day) can help improve mood and reduce other PMS symptoms. Vitamin D plays an important role in the regulation of the immune system and inflammatory processes.

• Vitamin E: Vitamin E is an antioxidant that can help reduce inflammation and soreness of the chest with PMS. Reception of vitamin E (400 IU per day) can be useful for some women.

B. Plant remedies:

• Sacred Vitex (Vitex Agnus-Castus): Vitex is a plant tool that is traditionally used to treat PMS symptoms. It affects the pituitary gland, regulating the release of prolactin, hormone, which can contribute to the development of some symptoms of the PMS. Studies show that Vitex can help reduce chest pain, irritability, mood swings and headaches. It is important to note that Vitex can interact with some drugs, so before its use it is necessary to consult a doctor.

• St. John’s wort permeated (Hypericum Perforatum): St. John’s wort is a plant that is used to treat depression. It can be useful for women with PMS, in which symptoms of depression and anxiety prevail. St. John’s wort affects the level of neurotransmitters in the brain, such as serotonin, norepinephrine and dopamine. It is important to note that St. John’s wort can interact with many drugs, including contraceptive tablets, antidepressants and anticoagulants, so before its use it is necessary to consult a doctor.

• Evening primrose (oenothera biennis): Evening primrose oil contains gamma-linolenic acid (GLK), which is omega-6 fatty acid. HLK can help reduce chest pain, bloating and other symptoms of PMS.

• Dudnik Chinese (Angelica sinensis, Dong quai): Chinese Dudnik is traditionally used in Chinese medicine to treat female diseases, including PMS. It is believed that it has an estrogen -like effect and can help regulate the menstrual cycle. However, scientific data on the effectiveness of the Chinese Dudnik in the PMS are limited, and its application should be agreed with the doctor.

C. Other dietary supplements:

• Omega-3 fatty acids: Omega-3 fatty acids, such as EPK (eicopascentaenoic acid) and DGC (non-zahyxaenic acid), have anti-inflammatory properties and can help reduce PMS symptoms associated with inflammation, such as headaches and muscle pain.

• Triptofan: Triptofan is an amino acid that is the predecessor of serotonin. Triptophane intake can help increase the level of serotonin in the brain and reduce the symptoms of PMS, such as depression, anxiety and mood swings.

• 5-HTP (5-hydroxyryptophan): 5-HTP is a metabolic predecessor of serotonin. Unlike tryptophan, 5-HTP is directly converted into serotonin in the brain. Reception of 5-HTP can help increase the level of serotonin in the brain and reduce the symptoms of PMS, such as depression, anxiety and sleep disturbances.

III. Bades to alleviate the symptoms of menopause: mitigation of hormonal transition

Menopause is a complex physiological process, and dietary supplements can help soften some symptoms associated with a decrease in estrogen level.

A. Plant estrogens (phytoestrogens):

• Soy isoflavons: Soy isoflavones are phytoestrogens contained in soy products. They have a weak estrogenic activity and can help reduce some symptoms of menopause, such as the ejiumen of the heat and dry vagina. SOI isoflavones are associated with estrogen receptors in the body and have a weak estrogen -like effect.

• Red Clover. Red clover also contains isoflavons and can be useful for reducing the symptoms of menopause. However, scientific data on the effectiveness of the red clover are less convincing than the data on soy isoflavons.

• Black Mail (Actaea Racemosa): Black family is a plant tool that is traditionally used to treat symptoms of menopause. It is believed that it affects neurotransmitters in the brain and can help reduce the ebbs of heat, night sweating and other symptoms. The mechanism of action of black koshas has not been fully studied, and its application should be agreed with the doctor. It is important to note that in rare cases, a black family can cause problems with the liver.

B. Vitamins and minerals:

• Calcium and vitamin D: As mentioned earlier, a decrease in estrogen levels increases the risk of osteoporosis. Reception of calcium (1200 mg per day) and vitamin D (2000 IU per day) helps maintain bone health and reduces the risk of fractures.

• Vitamin E: Vitamin E can help reduce the eji of heat in some women in menopause.

• B vitamins B: B vitamins, such as vitamin B6 and vitamin B12, are important to maintain the nervous system and can help reduce fatigue, mood swings and other symptoms of menopause.

C. Other dietary supplements:

• Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. Malatonin’s taking can help improve sleep in menopause, who have problems with sleep.

• Omega-3 fatty acids: Omega-3 fatty acids can help reduce inflammation and improve the mood in menopause women.

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that is involved in the production of energy in cells. It is believed that it can help reduce fatigue and improve the cardiovascular function in menopause women.

IV. Important considerations when using dietary supplements:

Before you start taking any dietary supplements, especially with PMS and menopause, it is important to consider the following points:

• Consultation with a doctor: Be sure to consult a doctor or other qualified specialist in the field of healthcare. This is especially important if you have any chronic diseases, you take medicine or pregnant or breastfeeding. The doctor will be able to evaluate your individual needs and risks, as well as advise the most suitable dietary supplements and dosage.

• Interaction with drugs: Some dietary supplements can interact with the medicines that you take. This can affect the effectiveness of drugs or increase the risk of side effects. It is important to inform the doctor about all the dietary supplements that you accept so that he can evaluate potential interactions.

• Quality and safety: Bades are not adjusted as strictly as medicines. It is important to choose dietary supplements from reliable manufacturers who test their products for quality and safety. Look for products that have certificates of independent organizations such as NSF International or USP.

• Side effects: Bades can cause side effects, although they are usually less serious than side effects from drugs. If you experience any unusual symptoms after the start of taking dietary supplements, stop taking it and consult a doctor.

• Individual reaction: The effectiveness of dietary supplements can vary from person to person. What works for one person may not work for another. It is important to remember that dietary supplements are not a replacement for traditional medicine. If your symptoms do not improve or deteriorate, you must consult a doctor.

• Dosage: Follow the instructions on the dietary supplement label or the doctor’s recommendations regarding the dosage. Do not exceed the recommended dose, as this can increase the risk of side effects.

• Duration of admission: Some dietary supplements, such as Vitex, may require several months of admission to achieve the maximum effect. Be patient and continue to receive dietary supplements for a recommended period of time before evaluating its effectiveness.

• Changes in lifestyle: Bades should be used in combination with a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep.

V. Conclusion:

Bades can be a useful addition to a comprehensive approach to managing the symptoms of PMS and menopause. However, it is important to remember that they are not a panacea and should be used with caution and under the guidance of a doctor. A thorough understanding of the physiological processes underlying these states, as well as taking into account individual needs and risks, are the key to the safe and efficient use of dietary supplements.

This article is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.