Menopause is a biological process that occurs when a woman’s ovaries stop producing eggs and her menstrual cycle comes to an end. This typically happens between the ages of 45 and 55. Menopause is a significant milestone that occurs in a woman’s life, and it comes with a range of physical and emotional changes. There are helpful ways to manage some of these negative symptoms, and we will explore them further in the blog.
Vitamins and Supplements That are Helpful When Going Through Menopause
As women approach menopause, their hormone levels begin to fluctuate. These hormonal changes often bring upon a range of symptoms. Some of these symptoms include hot flashes, night sweats, and mood swings. According to The National Institute on Aging, menopause may impact women’s bodies differently depending on the person. They explain that during this time, a woman’s body may gain weight more easily, their fat cells may change, and their bodies begin to use energy differently than before. This entire menopausal process can last anywhere from seven years to as long as fourteen years. With that in mind, knowing best practices to make these changes easier will make this process less daunting.
There are certain vitamins and supplements that can help alleviate some of these symptoms that come along with menopause. Some of the most commonly recommended include:
Vitamin D: Vitamin D is essential for bone health and can even help prevent osteoporosis. Women that are going through menopause are often at an increased risk of osteoporosis due to the hormonal changes that they are going through. Vitamin D is also thought to be helpful in alleviating hot flashes and mood swings.
Vitamin B6: Vitamin B6 is involved in the production of serotonin, which helps regulate mood. This can be beneficial for women who experience mood swings throughout menopause. Vitamin B6 is also thought to be helpful with sleeplessness, which women may experience while going through menopause.
Calcium: Calcium is essential for bone health and can also help prevent osteoporosis. Since we know that women going through menopause are at an increased risk for developing osteoporosis, it’s extremely important to be getting enough calcium in your diet.
Magnesium: Magnesium helps with the production of hormones and neurotransmitters in the body. Many women going through menopause may suffer from anxiety and mood swings, and taking magnesium may help alleviate some of these symptoms. Magnesium is also important for bone health.
Omega-3 Fatty Acids: Omega-3 fatty acids can help overall inflammation throughout the body. This can be beneficial for women going through menopause, as some of their symptoms may be hot flashes or joint pain.
Black Cohosh: Black cohosh is a herbal supplement that has been popularly used to alleviate some of the menopause symptoms, such as hot flashes or night sweats.
Soy Isoflavones: Soy isoflavones are compounds found in soybeans that are similar in structure to estrogen. They are thought to be helpful in alleviating menopausal symptoms such as hot flashes. The research for soy isoflavones are mixed, and more studies need to be done to get conclusive results.
There are various other botanicals and supplements that are believed to be helpful when going through menopause. According to a study found in the National Library of Medicine, some other popular ones include:
- Chaste Tree
- Lemon Balm
- Evening Primrose
- Licorice Root
It’s important to note that while some of these vitamins and supplements may be commonly used to help alleviate menopause symptoms, you should always consult with your doctor before taking any.
Lifestyle Changes That may be Helpful
Aside from taking additional supplements or vitamins to aid in the menopausal process, there are also lifestyle changes that can be adopted. The first important lifestyle change involves creating a healthier diet. Studies have shown the importance of women following a healthy diet to help alleviate some of the menopausal symptoms. Their diets should consist of plenty of vegetables, fruits, whole grains, and lean proteins. This can help manage weight gain often caused by menopause, and can even help with hot flashes and mood swings. Regular exercise is also recommended for women going through menopause. By engaging in frequent exercise, women can help improve their mood. Women going through menopause should also look for stress relieving activities that they enjoy, such as yoga, mediation, or deep breathing exercises. This will help reduce their stress levels and can even help improve their quality of sleep.
Going through menopause can be an extremely stressful time in a woman’s life. It’s important to try and manage the stress in order to alleviate some of the common symptoms of menopause.
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To restful and healthy days ahead,
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.