Our ability to absorb vitamins and minerals from food becomes less efficient as we age, so it's even more important to make the right food choices those low in calories and high in essential nutrients. Most women can get all the nutrients they require by eating a sensible, well-rounded diet. You may need supplements, however, if you have certain chronic health conditions or have developed deficiencies during an unsupervised diet or during pregnancy. Your body may also need a temporary boost during some of the major life stresses that so often coincide with menopause : career changes, children leaving home, or caring for elderly parents.
A multivitamin pill can supply the daily requirements that may be missing in your diet. Be cautious, however, about taking high doses of individual supplements ; large doses of some vitamins can do more harm than good. For example, too much vitamin B6 can cause nerve damage.
Some women find that vitamins (and herbal remedies) serve as natural therapy for such symptoms of menopause as hot flashes. While many of these remedies may indeed be effective, few have been formally validated by scientific clinical tests. Many take 2 to 6 weeks to produce any benefits. Try them if you wish, but check with your doctor before taking massive doses of any supplement or herb.
Vitamin E is one agent that does have a proven track record :In daily doses of 400 IU or more, it may help some women with hot flashes. It sometimes relieves vaginal dryness as well, and some women claim that it gives them more energy and an improved sense of well-being. Most nutritionists believe that a diet containing whole grains, green vegetables, beans, and nuts can provide menopausal women with an adequate intake of vitamin E, but the supplement is certainly a big seller. An antioxidant, vitamin E also protects red blood cells and has other health benefits. It may not be suitable, however, if you have certain health conditions such as high blood pressure or diabetes. To ease digestion, take it with meals.
Other vitamins, including B-complex and C, are also reported to relieve menopausal symptoms, including hot flashes. While the B-complex vitamins certainly promote digestion and healthy skin and vitamin C aids in wound healing and resistance to infection, any additional effect on menopausal symptoms is unproven.
Vitamins, used properly, can enhance the absorption of essential minerals in your diet. For example, vitamin D is important for calcium absorption and bone formation. Other essential minerals are zinc and magnesium. Zinc helps maintain pliancy in your genital tract, while magnesium helps prevent mood swings and insomnia. Found naturally in leafy green vegetables, nuts, and seeds, magnesium also boosts the calcium levels in your blood.
Several herbal remedies have recently gained popularity for relief of menopausal symptoms. Black cohosh, also known as Cimicifuga racemosa and contained in the over-the-counter product Remifemin, is thought to function as a substitute for estrogen. One review of studies found that black cohosh is a safe and effective alternative to estrogen replacement therapy. Another report indicated that black cohosh can cause occasional stomach pain or intestinal discomfort. As black cohosh has not been tested in long-term trials, some authorities advise using it for no more than 6 months.
Evening primrose oil, which has anti-inflammatory properties, is considered a remedy for premenstrual syndrome and, for some women, seems to relieve hot flashes.
Other herbs taken for relief of menopausal symptoms include borage, Chinese cinnamon, golden ragwort, greater burnet, lady's mantle, valerian, and vitex. With the exception of vitex, however, none has been definitively proven effective for menopausal symptoms. Additionally, it's worth remembering that most herbal products are not tested to ensure that each batch has the same quality, or even that two products with the same name actually have the same ingredients.
Take These Steps For Best Health at Menopause . . . and After
- Follow a low-fat diet that includes generous servings of green, leafy vegetables, beans, and whole grains.
- Cut back on fat by reducing the use of heavy creams and sauces, gravy, butter, and vegetable shortening.
- Prevent high blood cholesterol levels by limiting the animal fat in your diet to three servings weekly and restricting your use of eggs.
- Take in 1,000 to 1,500 milligrams of calcium daily through low-fat, high-calcium dietary sources such as skim milk, plain low-fat yogurt, and broccoli.
- Substitute fresh or dried fruit for sugar- and fat-laden sweets.
- Get enough vitamin D to enhance calcium absorption either through regular exposure to sunlight or via a vitamin D supplement.
Keep caffeine and alcohol to a minimum, and try to quit smoking.
Provided by : HealthDay
