Menopause is a normal biological process that all women go through at some point in their adult lives. Typically beginning in a woman’s 40s and 50s and lasting anywhere from seven to 14 years, menopause marks the end of the reproductive period, which means that a child can no longer be conceived. As such, the body goes through a number of changes that can make this time of life uncomfortable or even painful, depending on the severity of the biological changes and symptoms. Fortunately, there are a number of natural nutrients for menopause symptoms. Learning more about these nutrients can help you better manage your symptoms and find relief.
What is Menopause?
Menopause is officially diagnosed when a woman has gone a full 12 months without menstruating. During this time, the body will also reduce or stop the production of certain hormones, including estrogen. These hormonal changes can cause a variety of symptoms to develop. Common symptoms of menopause include:
- sleep difficulties
- mood changes
- fatigue
- depression
- easily irritated
- rise in heart rate
- headaches
- aches and pains in the joints and muscles
- vaginal dryness
- decreased sex drive
- hot flashes
- uncontrolled bladder function
While there is no way to stop or prevent menopause, there are things you can do to help minimize its impact on your daily life. If your symptoms are especially severe, your doctor may recommend hormone replacement therapy and other treatments that will address each symptom individually. For instance, he may prescribe an anti-depressant to help control mood swings and other medications to reduce bone loss. Alternatively, mild symptoms can be alleviated or reduced by taking a high-quality dietary supplement.
Receiving Nutrients for Menopause Through Supplementation
There are a variety of vitamins and nutrients for menopause that can help women better manage uncomfortable symptoms. While these are natural nutrients, it can be difficult to get enough of them through dietary changes alone. Additionally, it can become problematic to try and take a supplement for each individual nutrient. This is why high-quality supplements that combine many helpful ingredients can be a preferred alternative.
High-quality supplements are engineered to deliver some of the most effective nutrients necessary for soothing some of the symptoms caused by menopause. Below are listed some of the most effective nutrients, along with insight as to how each nutrient can help you if you’re going through menopause.
Calcium
Bone loss is a significant side effect of menopause, which is why older women face a greater risk of developing osteoporosis. Calcium is necessary for strong, healthy bones, but unfortunately, most people don’t get enough calcium in their diets. For women in menopause, it’s necessary to get between 1,000 and 1,500 mg of calcium each day from their diet and supplementation.
Soy Isoflavones
Reviewing 19 previous studies, researchers were able to determine that taking a soy isoflavone supplement helped post-menopausal women reduce the frequency and severity of hot flashes. The necessary ingredient in the supplement is genistein, which is a common isoflavone found in soy. The research found that regular consumption of soy isoflavones can help reduce hot flashes by up to 11 percet.
Dong Quai
There are phytoestrogens in dong quai that can help make up for the reduced estrogen production that occurs during menopause. It’s important to take a supplement that offers dong quai in moderate doses, however. Taking too much of this nutrient can affect the functioning of the endocrine system, which is responsible for regulating hormone production.
Damiana Leaf
Commonly found throughout North and Central America, the leaves of damiana are heavy in helpful nutrients and vitamins. For this reason, many Mexican cultures have used the leaf to treat a vast variety of medical conditions. For women in menopause, damiana leaf can help restore the sex drive, help regulate the central nervous system and alleviate other symptoms of menopause.
Wild Yam
Also called Dioscorea villosa, wild yam can be taken orally or in a progesterone cream. There are only a few studies on its effectiveness on treating the symptoms of menopause, but the results suggest that it can be beneficial in helping to alleviate certain symptoms. In particular, women in the studies reported experiencing less tension, anxiety and nervousness. Additionally, they reported that muscle and joint pain was alleviated and that they slept better with fewer instances of insomnia.
Red Clover
Several studies have found that red clover is another essential nutrient in controlling the symptoms of menopause. For instance, women in one study were found to have less bone loss as a result of taking red clover supplements. Other menopausal symptoms were reduced in a different study. That study also found that the red clover supplements helped keep the women’s triglyceride levels within healthy ranges. In a study conducted on animals, it was found that red clover supplements increased collagen production, helping to keep the skin looking youthful and healthy. The researchers in that study believed the improved collagen production might also alleviate vaginal dryness.
The benefits listed here are just a few of the ways a high-quality supplement can help manage the symptoms of menopause. While you should consult your doctor about treating your menopausal symptoms, taking a supplement can be used in conjunction with other methods of treatment to restore a healthier quality of life.