Nourishing Nutrients for Menopausal Women
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
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:
Irregularity in menstrual cycle
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
Women who experience heavy menstrual bleeding and dryness of the skin, benefit
Vitamin A supplement. Natural sources of Vitamin A include carrots, spinach,
watermelons and goat liver.
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
and irritability, which are typically menopausal symptoms. It may be a
helpful addition in treating menopausal symptoms.
During menopause, there is an increased need for calcium as the
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
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
formation. Foods rich in vitamin E are leafy vegetables, nuts, vegetable
oils and whole grain cereals.
This mineral when taken along with
calcium helps calm
the nervous system. It also helps protect the
bones by promoting
better calcium absorption.
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
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
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
Go easy on the salt.
Limit your caffeine and sodas.
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