Nutritional Supplements and the Menopause
Good nutrition is essential during any part of life, but particularly so during the
menopausal transition. Although eating a varied, nutritious diet is the most important and
beneficial way to obtain good nutrition during menopause, many women experiencing
menopause lead such busy lives that they inevitably don't make time to select healthy
foods or participate in food preparation. Instead, they snack on convenience foods and
grab salty, sugary meals and desserts while they are on the move between work, family
and other commitments.
While relying on health supplements isn't ideal, it can help to fill the nutrition gap that
occurs if your eating habits are less than healthy most of the time. In particular, the
hormonal changes of menopause mean that your declining levels of oestrogen and
progesterone can be taxing on your body and leave you without the protective effects of
oestrogen on body functions such as bone metabolism. For this reason, you may want to
choose nutritional supplements to maintain good health during and after menopause.
Importance of Calcium
Calcium becomes notably important during the menopausal transition. Declining
oestrogen levels leave bones without the protective bone-building properties of this
hormone. In turn, your susceptibility to thinning bones increases and you become more
at risk for osteopaenia and osteoporosis.
Ensuring you obtain adequate calcium through your diet may be a challenge if you don't
make food choices wisely. As such, it may be helpful to take a calcium supplement once
you have begun the menopausal transition. Since your osteoporosis risk increases the
longer you are without the benefits of oestrogen, you may decide to continue your calcium
supplementation well into your postmenopause years. Calcium is also thought to
promote restful sleep during menopause, particularly in combination with magnesium.
There are a number of different forms of calcium but research suggests that calcium
citrate is the well absorbed form. Calcium requires certain cofactors to be property
utilised by the body, which is why many calcium supplements will also contain vitamin D,
magnesium and also vitamin C. Obtaining enough sunshine in off-peak hours for ten to
fifteen minutes each day can help to obtain sufficient vitamin D but many people simply
don't live in an appropriate geographic area to make this guideline feasible. Thus, a
vitamin D supplement will become essential for calcium absorption.
B Vitamins
The B vitamins are thought to show benefit for improving mood swings in menopause
and helping women to better handle stress. They are often taken together and can
generally be more beneficial in women who don't obtain enough B vitamins in foods each
day. For these women, they may notice a more significant improvement than those
women who already have adequate levels of the B vitamins.
Vitamin E as a Menopause Supplement
Vitamin E is considered an effective antioxidant that has shown mixed results in research
studies for treating hot flushes and vaginal dryness that occurs during menopause and
postmenopause. If you aren't obtaining enough vitamin E in your diet, you can purchase
capsules to take each day. However, the lack of research does mean that it is not
recommended at this time as a menopause treatment.
Gamolenic Acid
Gamolenic acid was originally thought to help with hot flushes but a recent study showed
that it did not make any significant difference in helping this common menopause
symptom. Some women still support it as an effective aid but for now, it is not
recommended for treating menopause symptoms.
Essential Fatty Acids for Better Nutrition
Some women find that taking a supplement with essential fatty acids can help with hot
flushes and the dry skin that can occur from declining oestrogen levels. Linseed oil can
supply these beneficial fatty acids or you might want to try evening primrose oil as well for
a beneficial health supplement.
Soy Health Supplements
Soy nutritional supplements are now quite well publicised and have shown promising
results in research studies. Women in areas where soy is consumed regularly – such as
Japan, for instance – tend to experience fewer menopausal hot flushes, although there
could be other factors influencing their menopause experience as well. One European
study found that when soy protein was added to a woman's diet, she had significantly
fewer hot flushes, both during perimenopause and postmenopause. The low-fat nature
of soy supplements has also made it a generally recommended healthy choice for
women.
Using Supplements to Ensure Good Nutritional Health During Menopause
From calcium to phyto-oestrogens, good nutritional health is important during your
menopausal transition and the many happy years beyond menopause. While it is hoped
that you will take care of yourself by consuming a healthy, varied diet, it can be
appreciated that women are busy and do not always make the best food choices. You
can speak to a dietitian about supplementation to fill in your dietary gaps, which can help
to buffer the effects of a less than perfect diet. Ultimately, your best attempts to eat well
and use nutritional supplements where needed can ease you through menopause by
helping to provide you with energy and a healthy body.
Good nutrition is essential during any part of life, but particularly so during the
menopausal transition. Although eating a varied, nutritious diet is the most important and
beneficial way to obtain good nutrition during menopause, many women experiencing
menopause lead such busy lives that they inevitably don't make time to select healthy
foods or participate in food preparation. Instead, they snack on convenience foods and
grab salty, sugary meals and desserts while they are on the move between work, family
and other commitments.
While relying on health supplements isn't ideal, it can help to fill the nutrition gap that
occurs if your eating habits are less than healthy most of the time. In particular, the
hormonal changes of menopause mean that your declining levels of oestrogen and
progesterone can be taxing on your body and leave you without the protective effects of
oestrogen on body functions such as bone metabolism. For this reason, you may want to
choose nutritional supplements to maintain good health during and after menopause.
Importance of Calcium
Calcium becomes notably important during the menopausal transition. Declining
oestrogen levels leave bones without the protective bone-building properties of this
hormone. In turn, your susceptibility to thinning bones increases and you become more
at risk for osteopaenia and osteoporosis.
Ensuring you obtain adequate calcium through your diet may be a challenge if you don't
make food choices wisely. As such, it may be helpful to take a calcium supplement once
you have begun the menopausal transition. Since your osteoporosis risk increases the
longer you are without the benefits of oestrogen, you may decide to continue your calcium
supplementation well into your postmenopause years. Calcium is also thought to
promote restful sleep during menopause, particularly in combination with magnesium.
There are a number of different forms of calcium but research suggests that calcium
citrate is the well absorbed form. Calcium requires certain cofactors to be property
utilised by the body, which is why many calcium supplements will also contain vitamin D,
magnesium and also vitamin C. Obtaining enough sunshine in off-peak hours for ten to
fifteen minutes each day can help to obtain sufficient vitamin D but many people simply
don't live in an appropriate geographic area to make this guideline feasible. Thus, a
vitamin D supplement will become essential for calcium absorption.
B Vitamins
The B vitamins are thought to show benefit for improving mood swings in menopause
and helping women to better handle stress. They are often taken together and can
generally be more beneficial in women who don't obtain enough B vitamins in foods each
day. For these women, they may notice a more significant improvement than those
women who already have adequate levels of the B vitamins.
Vitamin E as a Menopause Supplement
Vitamin E is considered an effective antioxidant that has shown mixed results in research
studies for treating hot flushes and vaginal dryness that occurs during menopause and
postmenopause. If you aren't obtaining enough vitamin E in your diet, you can purchase
capsules to take each day. However, the lack of research does mean that it is not
recommended at this time as a menopause treatment.
Gamolenic Acid
Gamolenic acid was originally thought to help with hot flushes but a recent study showed
that it did not make any significant difference in helping this common menopause
symptom. Some women still support it as an effective aid but for now, it is not
recommended for treating menopause symptoms.
Essential Fatty Acids for Better Nutrition
Some women find that taking a supplement with essential fatty acids can help with hot
flushes and the dry skin that can occur from declining oestrogen levels. Linseed oil can
supply these beneficial fatty acids or you might want to try evening primrose oil as well for
a beneficial health supplement.
Soy Health Supplements
Soy nutritional supplements are now quite well publicised and have shown promising
results in research studies. Women in areas where soy is consumed regularly – such as
Japan, for instance – tend to experience fewer menopausal hot flushes, although there
could be other factors influencing their menopause experience as well. One European
study found that when soy protein was added to a woman's diet, she had significantly
fewer hot flushes, both during perimenopause and postmenopause. The low-fat nature
of soy supplements has also made it a generally recommended healthy choice for
women.
Using Supplements to Ensure Good Nutritional Health During Menopause
From calcium to phyto-oestrogens, good nutritional health is important during your
menopausal transition and the many happy years beyond menopause. While it is hoped
that you will take care of yourself by consuming a healthy, varied diet, it can be
appreciated that women are busy and do not always make the best food choices. You
can speak to a dietitian about supplementation to fill in your dietary gaps, which can help
to buffer the effects of a less than perfect diet. Ultimately, your best attempts to eat well
and use nutritional supplements where needed can ease you through menopause by
helping to provide you with energy and a healthy body.
Contact t: +44 (0) 7725 576472 e: info@imaginationonline.info © copyright imaginationonline.info 2012 |
| Not sure which supplement you may need? Contact Helen for further advice by email or phone on 07725 57 64 72 UK Enquiries Only |
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The products and services we provide
cure or prevent any disease.
Information and statements made are
for educational purposes and are not
intended to replace the advice of your
health care professional.
Imaginationonline does not dispense
illness. We provide nutritional products
that may assist the body in its efforts to
nutritionally rebuild and heal itself.
Please read carefully and follow the
advice on the product packaging. As a
precautiton, if you are pregnant or
lactating, please consult a health care
practitioner before taking any herbal or
nutritional supplements.
cure or prevent any disease.
Information and statements made are
for educational purposes and are not
intended to replace the advice of your
health care professional.
Imaginationonline does not dispense
illness. We provide nutritional products
that may assist the body in its efforts to
nutritionally rebuild and heal itself.
Please read carefully and follow the
advice on the product packaging. As a
precautiton, if you are pregnant or
lactating, please consult a health care
practitioner before taking any herbal or
nutritional supplements.
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