Nourishing Nutrients for Menopausal Women


Nourishing Nutrients for Menopausal WomenItís important for women to stay healthy during menopause. Eating right and choosing proper supplements for nutritional insurance are extremely important. More and more women are taking control of their nutritional health by incorporating natural products into their daily regimen.
 

According to the North American Menopause Society, the majority of women experience menopause at about age 51, but it can occur as early as the 30s or as late as the 60s.


Common Signs of Menopause Include:

 


Evening primrose (EPO)

This oil is said to alleviate vasomotor symptoms like hot flashes. EPO contains gama linolenic acid (GLA), which also helps reduce breast tenderness and breast pain (mastalgia) experienced by women approaching menopause. Breast pain is usually precipitated by abnormalities in the circulating ovarian hormones. Menopausal women have fluctuations in their estrogen to progesterone ratio and, therefore, experience breast pain. EPO helps relieve breast tenderness and breast pain by influencing prostaglandin activity. It helps reduce hot flashes as well.

  • Vitamin A
    Women who experience heavy menstrual bleeding and dryness of the skin, benefit by taking Vitamin A supplement. Natural sources of Vitamin A include carrots, spinach, watermelons and goat liver.
     

  • Vitamin B6
    This vitamin plays a critical role in the manufacture of serotonin, the feel-good neurotransmitter, which is much required during menopause. Vitamin B6 levels are found to be low in menopausal women. This vitamin also helps combat insomnia and irritability, which are typically menopausal symptoms. It may be a helpful addition in treating menopausal symptoms.
     

  • Vitamin D
    During menopause, there is an increased need for calcium as the estrogen levels are low. Vitamin D promotes the absorption of calcium from the intestines. Hence, it is functional in preventing osteoporosis. The best way to get an adequate quota of Vitamin D is to take a walk in the sun, eat fish oils and fortified cereals rich in Vitamin D.
     

  • Vitamin E
    The chemical activities of this vitamin are not clearly verified, but it is believed that it may relieve menopausal women of hot flashes, depression and vaginal dryness. Vitamin E is an antioxidant that helps douse the destructive effects of free radicals. It is also good for skin and prevents wrinkle formation. Foods rich in vitamin E are leafy vegetables, nuts, vegetable oils and whole grain cereals.
                        Nourishing Nutrients for Menopausal Women
     

  • Magnesium
    This mineral when taken along with calcium helps calm the nervous system. It also helps protect the bones by promoting better calcium absorption.

 

  • Boron
    Boron is a trace mineral material used to help process other essential nutrients in the body, according to the Encyclopedia of Alternative Medicine. It acts as a coenzyme agent along with such nutrients as calcium, magnesium and potassium in the processing of protein materials for normal cell and tissue function. Boron also plays a significant role in helping the body absorb and process calcium in myriad chemical reactions throughout the body. Foods rich in boron include leafy vegetables, fruits, peanuts and beans. And in some areas, water also is high in boron. The recommended daily allowance for boron is 3 mg, according to the Encyclopedia of Alternative Medicine.
     

  • Water

    Nourishing Nutrients for Menopausal WomenWater plays many roles in keeping you healthy. It helps to digest food so you can absorb the nutrients you need. It gives you an important source of minerals like magnesium and calcium. Water moistens mucous membranes and lubricates the joints and cools the body through perspiration. Drink a lot of (10-12 glasses) of tepid water, watery soups and vegetable broths.

 

 

 

Although most of the recent research has focused on the effectiveness of phytoestrogens and menopause relief and many of the popular diets are "low-carb", if you do not get enough complex carbohydrates in your diet, then you will be tired. When you are tired, you are more likely to grab something sweet. This will backfire and you will end up even more tired.

 


Menopausal symptoms are precipitated by hormonal decline. So what does it make to arrive at a healthy menopause? A nutrient dense diet, a wise intake of vitamins, physical exercise and a positive mental attitude. If you want to prepare for it well in advance, begin early in your thirties and you will find yourself ahead of the game.

 

Health Alert

  • Go easy on the salt.

  • Limit your caffeine and sodas.

  • Don't smoke,

  • Limit alcohol and

  • Watch the spicy foods.

Alcohol, caffeine, salt and spicy foods can all trigger hot flashes and worsen their intensity.


Dated 30 September 2013

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