Section 1: Understanding menopause and the need to support
Menopause is a natural biological process that marks the end of reproductive age in women. Usually it occurs at the age of 45 to 55 years, although it can occur earlier (premature menopause) or later. Officially, the menopause is defined as the lack of menstruation for 12 consecutive months. This is not just a cessation of the menstrual cycle, it is a complex hormonal transition, accompanied by significant changes in the body.
The main cause of menopause is a decrease in the production of estrogen hormones and progesterone ovary. These hormones play a key role in the regulation of the menstrual cycle, the development of reproductive organs, maintaining bone health, cardiovascular system and cognitive functions. A decrease in their level leads to a number of symptoms that can significantly worsen the quality of life of a woman.
Symptoms of menopause vary in intensity and manifestations in different women. Some go through this period relatively easily, while others experience serious problems that require medical care. General symptoms of menopause include:
- Tucks: A sudden sensation of heat, usually accompanied by redness of the face, neck and upper chest. They can last from a few seconds to several minutes and repeated several times a day.
- Night sweating: The tides arising during sleep lead to abundant sweating and can violate sleep.
- Sleep disorders: Insomnia, difficulties with falling asleep and frequent awakening.
- Mood changes: Irritability, anxiety, depression, mood swings, tearfulness.
- Dry vagina: A decrease in elasticity and moisturizing the vagina, which can lead to discomfort during intercourse.
- Libido decrease: Reducing sexual attraction.
- Urination problems: Far urination, urinary incontinence.
- Dry skin and hair: A decrease in collagen production leads to thinning and dry skin and hair.
- Weight gain: Slow down metabolism and a change in the distribution of adipose tissue.
- Problems with memory and concentration: Forgetfulness, distraction, difficulties with concentration.
- Joint pain and muscles: Arthralgia and myalgia.
- Osteoporosis: Reducing the density of bones, which increases the risk of fractures.
- Cardiovascular diseases: An increase in the risk of developing cardiovascular diseases due to a decrease in estrogen levels.
Support during menopause is necessary to alleviate the symptoms and improve the quality of life of a woman. This support may include:
- Life change change: Proper nutrition, regular physical exercises, rejection of smoking and alcohol abuse.
- Hormonal therapy (GZT): Hormone replacement therapy with estrogen and progesterone can greatly facilitate many symptoms of menopause, but has its own risks and contraindications, therefore its appointment should be carried out by a doctor after a thorough examination.
- Non -hormonal drugs: There are drugs that can help cope with individual symptoms, such as tides, depression and insomnia.
- Alternative treatment methods: Acupuncture, yoga, meditation and other methods can help reduce stress and improve overall well -being.
- Bad (biologically active additives): Bades can contain vitamins, minerals, plant extracts and other substances that can help alleviate the symptoms of menopause and support a woman’s health.
The choice of a suitable support strategy should be based on the individual needs and preferences of a woman, as well as on her medical history. It is important to discuss all options with a doctor in order to make a reasonable decision.
Section 2: Main dietary supplement to alleviate the symptoms of menopause
Bades (biologically active additives) are concentrates of biologically active substances intended for direct intake with food or introduction into food products. They are not medicines, but can have a positive effect on health and well -being. During menopause, dietary supplements can be useful to relieve symptoms and maintain overall health. It is important to remember that the effectiveness of dietary supplements can vary, and before their use it is necessary to consult a doctor.
Consider the main dietary supplements that are often used to relieve symptoms of menopause:
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Phytoestrogens: Phytoestrogens are plant compounds that have estrogen -like activity. They can contact estrogen receptors in the body and have a weak estrogenic effect, which can help alleviate the symptoms associated with estrogen deficiency.
- Soy isoflavons: Isoflavons, such as genestoin and Dazein, are the most studied phytoestrogens. They are found in soybeans and products from soy. Studies show that isoflavons can help reduce the frequency and intensity of the tides, improve bone density and reduce the risk of cardiovascular diseases. However, some studies have not revealed a significant effect. The dosage usually ranges from 50 to 100 mg of isoflavones per day.
- Red Clover: Red clover contains isoflavons similar to soy isoflavones. It can also help reduce tides and night sweating. The dosage usually ranges from 40 to 80 mg of isoflavons per day. Some studies show that red clover can be effective for improving the condition of the skin and hair.
- Flax-seed: Flaxseed contains the Lignans, which are a different type of phytoestrogens. They can help reduce tides and improve digestion. Flaxseed is also a good source of omega-3 fatty acids that are useful for the health of the heart. The recommended dosage is 1-2 tablespoons of ground linen seed per day.
- Tsimycifuga (Clopogon is cystic): Tsimicifuga is a grass that is traditionally used to relieve symptoms of menopause. It is believed that it affects the neurotransmitters in the brain, which can help reduce tides, night sweating and mood changes. The effectiveness of cimicifuga is a subject of disputes, and some studies have not revealed a significant effect. The dosage is usually from 40 to 128 mg per day. Caution should be caused when using cimicifuga, as it can cause side effects, such as stomach disorder and headache. People with liver diseases should avoid its use.
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Vitamins and minerals:
- Calcium: Calcium is necessary to maintain bone health and prevent osteoporosis, the risk of which increases during menopause due to a decrease in estrogen level. The recommended daily dose of calcium for women during menopause is 1200 mg. It is best to get calcium from food sources, such as dairy products, green leafy vegetables and enriched products. If necessary, you can take calcium supplements, but an excess of the recommended dose should be avoided.
- Vitamin D: Vitamin D helps the body absorb calcium and is also important to bone health. Most people receive vitamin D from the sun, but in the winter months or with a limited stay in the sun, additives may be required. The recommended daily dose of vitamin D for women during menopause is 600-800 IU.
- Magnesium: Magnesium plays an important role in many body functions, including the health of bones, nervous system and muscles. It can also help reduce anxiety, insomnia and muscle cramps, which are often found during menopause. The recommended daily dose of magnesium for women during menopause is 320 mg.
- Vitamin B6: Vitamin B6 can help reduce mood swings, irritability and depression, which often occur during menopause. He can also help improve sleep. The recommended daily dose of vitamin B6 is 1.3-1.5 mg.
- Vitamin E: Vitamin E is an antioxidant that can help protect the cells from damage. It can also help reduce the ebb and dry vagina. The recommended daily dose of vitamin E is 15 mg.
- Vitamin C: Vitamin C is also an antioxidant and plays an important role in the production of collagen, which is necessary for the health of the skin and hair. The recommended daily dose of vitamin C is 75 mg.
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Omega-3 fatty acids: Omega-3 fatty acids, such as EPK (eicopascentaic acid) and DHG (non-oxaexaic acid), are important for the health of the heart, brain and joints. They can also help reduce inflammation and improve mood. Good sources of omega-3 fatty acids include fatty fish (salmon, tuna, sardines), flaxseed, walnuts and fish oil supplements. The recommended daily dose of EPK and DGK is 250-500 mg.
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Probiotics: Probiotics are living microorganisms that bring health benefits, especially for the digestive system. During menopause, probiotics can help improve digestion, strengthen the immune system and reduce inflammation. They can also help improve the absorption of calcium and other nutrients. Probiotics are available in various forms, including capsules, tablets, powders and yogurts.
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Adaptogens: Adaptogens are plants that help the body adapt to stress. They can help reduce anxiety, fatigue and improve overall well -being.
- Rodiola pink: Rhodiola pink can help reduce fatigue, improve mood and increase mental performance. The dosage is usually from 100 to 400 mg per day.
- Ashwaganda: Ashvagand can help reduce anxiety, improve sleep and strengthen the immune system. The dosage is usually from 300 to 500 mg per day.
- Ginseng: Ginseng can help improve energy, concentration and immune system. The dosage is usually from 100 to 200 mg per day.
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Hyaluronic acid: Hyaluronic acid is a substance that is naturally contained in the skin and helps to retain moisture. During menopause, the level of hyaluronic acid in the skin decreases, which can lead to dryness, wrinkles and loss of elasticity. Reception of additives with hyaluronic acid can help improve skin moisturizing and reduce signs of aging. Hyaluronic acid can also help alleviate the dry vagina.
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DHEA (Dehidroepandrostrostone): DGEA is a hormone that is produced by the adrenal glands. The level of DGEA decreases with age, and some studies show that taking additives with DGEA can help improve libido, mood and bone density in women during menopause. However, the use of DGEA is associated with certain risks and should be carried out only under the supervision of a doctor.
Section 3: Choosing and using dietary supplements: practical recommendations
The selection and use of dietary supplements to alleviate the symptoms of menopause requires a deliberate approach and consultation with a specialist. It is important to understand that dietary supplements are not a replacement for the full treatment prescribed by a doctor, and their use should be part of a comprehensive strategy for maintaining health during this period.
1. Consultation with a doctor:
Before you start taking any dietary supplements, be sure to consult your doctor. This is especially important if you have any chronic diseases, you take medicines or plan a pregnancy. The doctor will be able to evaluate your state of health, determine which dietary supplements can be useful in your case, and exclude possible contraindications and interactions with drugs. The doctor can also recommend tests to determine the level of hormones and other important health indicators.
2. Assessment of symptoms and needs:
Carefully evaluate your symptoms and determine which of them bothers you the most. Make a list of symptoms and their intensity so that you can track progress after the start of the intake of dietary supplements. For example, if you are disturbed by tides, you can pay attention to phytoestrogens, such as soy isoflavon or red clover. If you have problems with sleep, you may be useful to magnesium, melatonin or adaptogens.
3. The choice of high -quality dietary supplements:
Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards. Pay attention to the following factors:
- Certification: Look for dietary supplements that are certified by independent organizations such as NSF International, USP or Consumerlab.com. These organizations are testing products for compliance with the declared composition and the absence of harmful impurities.
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients in effective dosages. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other undesirable additives.
- Reviews: Read the reviews of other users about dietary supplements. This can help you get an idea of its effectiveness and possible side effects.
- Manufacturer: Learn more about the manufacturer of Bad. Reliable manufacturers usually provide detailed information about their products, production processes and research confirming the effectiveness of their dietary supplements.
4. Dosage and method of application:
Strictly observe the recommended dosage and the method of application indicated on the package of dietary supplements or recommended by the doctor. Do not exceed the recommended dose, as this can lead to side effects. Some dietary supplements are best taken with food to improve their absorption. Other dietary supplements are best taken on an empty stomach. If you have questions about the dosage or method of use, consult a doctor or pharmacist.
5. Reception time:
Bad reception time can affect its effectiveness. For example, it is better to take magnesium before bedtime to improve sleep. Vitamin D is best taken in the morning to improve its absorption. Adaptogens can be taken during the day to increase energy and reduce stress. Experiment with different reception time to determine what is best suited for you.
6. Monitoring of effectiveness and side effects:
Carefully follow your condition after the start of admission of dietary supplements. Mark how your symptoms have changed, and pay attention to any side effects. If you notice any undesirable effects, stop taking the dietary supplement and consult a doctor. Some dietary supplements can cause side effects, such as stomach disorder, headache, allergic reactions, etc.
7. Duration of admission:
The duration of the reception of dietary supplements can vary depending on the specific dietary supplement and individual needs. Some dietary supplements can be taken for a long time, while others are recommended to be taken courses. Discuss the duration of dietary supplement with a doctor. Some dietary supplements can be more effective with prolonged admission, while others can lose their effectiveness over time.
8. Interaction with drugs:
Bades can interact with some drugs. It is important to inform your doctor about all the dietary supplements that you accept so that he can evaluate possible interactions. Some dietary supplements can enhance or weaken the effect of drugs. For example, St. John’s wort can reduce the effectiveness of contraceptives. Vitamin K can influence the action of anticoagulants.
9. Life:
Remember that dietary supplements are not a miraculous tool and cannot replace a healthy lifestyle. To achieve the best results, it is necessary to adhere to a balanced diet, regularly engage in physical exercises, sprinkle and avoid stress. A healthy lifestyle will help improve your overall well -being and alleviate the symptoms of menopause.
10. Individual approach:
Each woman is unique, and what works for one may not work for the other. Do not be afraid to experiment with different dietary supplements and approaches to find what is best suited for you. Be patient and do not expect instant results. The relief of the symptoms of menopause can take some time.
Examples of specific situations and recommendations:
- Tucks: Phytoestrogens (soy isoflavones, red clover), cimicifuga, vitamin E.
- Sleep disorders: Magnesium, Melatonin, Valerian, chamomile, adaptogens (Ashvaganda, Rodiola Pink).
- Mood changes: Vitamin B6, omega-3 fatty acids, St. John’s wort (only after consulting a doctor, as he can interact with other drugs).
- Dry vagina: Hyaluronic acid, vitamin E, omega-7 fatty acids (sea buckthorn oil).
- Osteoporosis: Calcium, vitamin D, magnesium, vitamin K2.
- Cardiovascular diseases: Omega-3 fatty acids, coenzyme Q10, vitamin K2.
Special warnings:
- Hormonal-sensitive diseases: Women with hormonal-sensitive diseases, such as breast cancer, uterine cancer or endometriosis, should be careful when using phytoestrogens and DGEA. Before using these dietary supplements, you need to consult a doctor.
- Liver diseases: Some dietary supplements, such as cimicifug, can have a negative effect on the liver. People with liver diseases should avoid the use of these dietary supplements.
- Allergic reactions: Bades can cause allergic reactions. If you have an allergy to any herbs or ingredients, carefully study the composition of the dietary supplement before its use.
Section 4: Nutrition and lifestyle as the basis of support in menopause
Despite the potential benefits of dietary supplements, it is important to understand that they are only an addition to a healthy lifestyle and proper nutrition. Optimal nutrition and lifestyle play a fundamental role in relieved symptoms of menopause and maintain general health and well -being.
1. Balanced diet:
A balanced diet rich in nutrients is the basis of health at any age, but especially important during menopause. Focus on the following products:
- Fruits and vegetables: Eat a lot of fruits and vegetables of different colors. They are rich in vitamins, minerals, antioxidants and fiber, which are necessary to maintain the health of the immune system, skin, bones and heart. Try to eat at least 5 portions of fruits and vegetables per day.
- Whole grain products: Choose whole grain products, such as whole grain bread, pasta, brown rice and oatmeal. They are a good source of fiber that helps regulate blood sugar, reduce cholesterol and maintain the health of the digestive system.
- Squirrels: Eat enough protein to maintain the health of muscles and bones. Good sources of protein include low -fat meat, poultry, fish, eggs, legumes, nuts and seeds.
- Dairy products: Dairy products are a good source of calcium and vitamin D, which are necessary for bone health. If you do not use dairy products, choose alternatives enriched with calcium, such as soy milk, almond milk and rice milk.
- Useful fats: Eat products rich in useful fats such as omega-3 fatty acids. Good sources of omega-3 fatty acids include fatty fish, linen seeds, walnuts and chia seeds.
2. Restriction of certain products:
Limit the consumption of certain products that can aggravate the symptoms of menopause:
- Processed products: Avoid processed products such as fast food, chips, sweets and soda drinks. They contain a lot of sugar, salt and harmful fats, which can lead to weight gain, inflammation and other health problems.
- Sahar: Limit sugar consumption, as it can aggravate mood swings and tides.
- Caffeine: Limit the consumption of caffeine, as it can violate sleep and enhance anxiety.
- Alcohol: Limit alcohol consumption, as it can aggravate the ebb and night sweating.
- Acute food: Acute food can cause ejections in some women.
3. Regular physical exercises:
Regular physical exercises have many health benefits, including:
- Improving mood: Endorphins that have an antidepressant effect release physical exercises.
- Reducing stress: Physical exercises help reduce stress and anxiety.
- Improvement: Regular physical exercises can improve sleep.
- Maintaining a healthy weight: Physical exercises help burn calories and maintain healthy weight.
- Strengthening bones: Power training helps strengthen the bones and prevent osteoporosis.
- Reducing the risk of cardiovascular diseases: Physical exercises help reduce cholesterol and blood pressure.
Try to engage in physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Include exercises in your program both cardio training (walking, running, swimming, cycling), and strength training (weight lifting, exercises with your own weight).
4. A sufficient dream:
A sufficient sleep is necessary for health and well -being. Try to sleep at least 7-8 hours every night. To improve sleep, follow the following tips:
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing atmosphere before going to bed: Take a warm bath, read a book or listen to music.
- Avoid caffeine and alcohol before bedtime:
- Make your bedroom dark, quiet and cool:
- Regularly engage in physical exercises: But do not do them immediately before bedtime.
5. Stress management:
Stress can aggravate the symptoms of menopause. Learn to manage stress using the following methods:
- Meditation: Meditation helps to calm the mind and reduce stress.
- Yoga: Yoga combines physical exercises, breathing techniques and meditation.
- Respiratory exercises: Respiratory exercises help calm the nervous system and reduce anxiety.
- Spend time in nature:
- Do your favorite thing:
- Communicate with friends and family:
6. Refusal of smoking:
Smoking exacerbates the symptoms of menopause and increases the risk of developing many diseases, including cardiovascular diseases, osteoporosis and cancer. If you smoke, try to quit.
7. Maintenance of a healthy weight:
Weight gain is often found during menopause. Maintaining a healthy weight will help reduce the risk of developing many diseases and improve overall well -being. Regular physical exercises and a balanced diet will help you maintain healthy weight.
8. Regular medical examinations:
Regular medical examinations are important for identifying and treating health problems in the early stages. Regularly visit your doctor to undergo preventive examinations and examinations, such as mammography, blood test and densitometry (bone density).
9. Hyporation:
Drink enough water during the day to avoid dehydration. Dehydration can aggravate dry skin, headaches and fatigue.
10. Positive attitude:
Keep a positive attitude and remember that menopause is a natural stage of life that can be experienced with comfort and dignity. Surround yourself with supporting people and focus on what makes you happy.
In conclusion, a healthy lifestyle, including a balanced nutrition, regular physical exercises, sufficient sleep, stress and rejection of bad habits, is a cornerstone to maintain health and relieve symptoms of menopause. Bades can be a useful addition to a healthy lifestyle, but they should not replace it.
Section 5: promising directions and new research in the field of dietary supplements for menopause
Studies in the field of menopause and means of its relief are constantly developing, and new dietary supplements and strategies appear that demonstrate the potential in improving the quality of life of women during this period.
1. Microbials and menopause:
In recent years, more and more attention has been paid to the role of microbioma (the totality of microorganisms living in the intestines) in the health of women during menopause. Studies show that changes in the composition of the microbioma can affect the level of estrogen, metabolism, immune function, and even mood.
- Probiotics and prebiotics: Studies study the effect of probiotics (living microorganisms that are beneficial for the intestines) and prebiotics (substances that contribute to the growth of beneficial bacteria) to relieve symptoms of menopause. Some studies show that certain probiotics strains can help reduce tides, improve sleep and improve mood. Prebiotics, such as Inulin and fruitoligosaccharides, can stimulate the growth of beneficial bacteria in the intestines and thereby have a positive effect on health.
- Metabiotics: Metabiotics are the life of the vital functions of probiotics, such as short -chain fatty acids (KVK). KZHK, such as Butyrate, Acetate and Propionate, have an anti -inflammatory effect and can have a beneficial effect on the health of the intestines and the whole organism. Studies study the possibility of using metabiotics to alleviate the symptoms of menopause.
2. Plant extracts and new phytoestrogens:
In addition to well -known phytoestrogens, such as soy isoflavones and red clover, researchers study other plant extracts that can have estrogen -like activity and have a positive effect on women’s health during menopause.
- Shiladit (mummy): Shiladit is a resin formed in the Himalayas mountains and containing huminum and fulvo acids, as well as various minerals. Traditionally, Shiladit is used in Ayurvedic medicine to increase energy, improve cognitive functions and strengthen the immune system. Some studies show that Shiladit can have a positive effect on bone health and reduce the risk of osteoporosis, which is a common problem in women during menopause.
- Astragal: Astragal is a grass that is traditionally used in Chinese medicine to strengthen the immune system and increase energy. Some studies show that Astragal can have a positive effect on the health of the cardiovascular system and reduce cholesterol.
- Trouble: Maca is a root that grows in the Andes and traditionally used to increase energy, libido and fertility. Some studies show that poppy can help improve mood and reduce anxiety in women during menopause.
- Bark Extract of French Sea Pine (pycnogenol): Picnogenol is an extract of the crust of the French sea pine, rich in antioxidants. Studies show that picnogenol can help reduce tides, improve sleep and improve the condition of the skin.
3. Nutricotics and improvement of cognitive functions:
A decrease in estrogen levels during menopause can affect cognitive functions, such as memory and concentration. Studies study the influence of nutricotics (substances with food and therapeutic value) on improving cognitive functions in women during menopause.
- Kholin: Kholin is a nutrient necessary for the health of the brain and nervous system. Kholin plays an important role in the production of acetylcholine, neurotransmitter, which is involved in learning and memory processes. Some studies show that taking additives with holin can help improve cognitive functions in women during menopause.
- Phosphateidixine: Phosphatidylserin is a phospholipid, which is an important component of cell membranes in the brain. Phosphatidylserin plays an important role in transmitting signals between brain cells and maintaining cognitive functions. Some studies show that taking additives with phosphatidylserin can help improve memory and concentration in women during menopause.
- Bakopa Monyeri: Bakop Monieri is a grass that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. Studies show that Monieri Bakop can help improve memory, concentration and information processing speed.
4. An individualized approach and genomic research:
More and more attention is paid to the individualized approach to the treatment of menopause. Genomic studies make it possible to identify genetic features that can affect the risk of developing certain symptoms of menopause and a reaction to various treatment methods, including dietary supplements.
- Personalized dietary supplements: Based on genetic analysis, you can choose dietary supplements that are most effective for a particular woman. For example, if a woman has a genetic predisposition to osteoporosis, she can recommend higher doses of calcium and vitamin D. If a woman has genetic features that affect estro -gene metabolism, she can recommend certain phytoestrogens or other dietary supplements that help maintain hormonal balance.
- Pharmacogenomy: Pharmacogenomy studies the effect of genetic factors on the body’s reaction to drugs. Information obtained as a result of pharmacogenomy studies can help doctors choose the most effective