Natural changes in your body during menopause can cause some troublesome symptoms that can upset your day or prevent you from getting a good night's sleep. Healthy lifestyles, nutritious meals and regular exercise can help alleviate these symptoms, but menopausal vitamins are fundamental for finding relief. Current research shows that these five vitamins can alleviate the body's transition to menopause, so you don't have to endure unbearable symptoms.
1. Coenzyme Q10: suitable for aging
Coenzyme Q10 (CoQ10) is a popular buzzword in nutrition nowadays and has good reasons. This vitamin-like substance is fundamental for the production of cellular energy; without it, you experience a decline in energy levels, an increase in aging, and an increase in disease susceptibility. Although the liver can produce enough CoQ10 to meet the body's needs, its ability to produce this substance after 20 years of age has steadily declined. Current research indicates that CoQ10 can increase energy levels, normalize blood pressure and relieve headaches caused by menopause. Some studies have also shown that coenzyme Q10 reduces the risk of heart disease in menopausal women. CoQ10 is available from broccoli, spinach and peanuts, as well as from health food stores.
Vitamin E: a powerful antioxidant
Have you ever wondered why vitamin E has long been known as one of the most important natural antioxidants? That's because it consists of eight antioxidants that work together to protect the body. Doctors point out that eating foods rich in vitamin E can lower the level of low-density lipoprotein cholesterol, which forms a blood clot that causes stroke and heart attack. Some studies have also shown that vitamin E alpha tocopherol can reduce hot flashes and restore vaginal moisture. The recommended dose for menopausal vitamin E is 600-800 IU. whether you have a history of hypertension, please use it with caution.
3. Vitamin C: used to relieve stress during menopause
Stress is a fixed element of contemporary life, particularly whether you are the kind of woman who likes to take on multiple challenges at the same time. Although your work and family life can be achieved, try taking a break at regular intervals. Excessive pressure can cause adrenal fatigue, and the adrenal glands produce high levels of cortisol. Although cortisol helps the body outlive when it is occasionally released, too much of this stress hormone can interfere with your body's hormone secretion, which only makes your menopausal symptoms worse. In the days when there are too many things on your plate, take vitamin C to fight adrenal fatigue. Vitamin C is known for its immunoprotective properties, but it is also the most important nutrient for adrenal health. Not to mention the more cortisol produced, the more vitamin C is used. To restore your adrenal health, take about 1,800-2,000 mg of vitamin C daily.
Do you know that B vitamins are fundamental for the diet of menopausal women? Vitamin B6 can reduce mood swings and depressive symptoms because it helps in the production of serotonin, a neurotransmitter responsible for mood and happiness. Vitamin B5 can be used in combination with Vitamin E to reduce night sweats and insomnia. Vitamin B12 increases the body's absorption of magnesium. Get B vitamins from a high quality multivitamin formula.
5. Calcium/magnesium: fundamental supplement for menopause
Doctors have long observed a low level of calcium and insomnia. Do you know why drinking a cup of hot milk before going to bed will make you fall asleep? Calcium induces relaxation, reduces tension, and triggers the secretion of sleep hormones. However, whether you don't have enough magnesium in your body, all the calcium in the world is not good for you. Magnesium is required to inhale calcium into the bone and distribute it to certain parts of the nervous system. Without magnesium, calcium cannot be used effectively. According to the National Health and Nutrition Survey, nearly 60% of adults do not consume the recommended daily magnesium intake in their diet. Magnesium deficiency is known to cause anxiety, irritability, sleep disorders and calcium depletion. Because these two minerals are closely related, experts recommend that menopausal women take calcium and magnesium supplements in a 2:1 ratio.
By Karen A. Hamilton