Content
Some vitamins, minerals and herbal medicines, such as calcium, omega 3 and vitamins D and E, can help prevent diseases whose risk increases with menopause, such as osteoporosis and diabetes, for example, as well as alleviating the symptoms characteristic of this phase , such as hot flashes, vaginal dryness and accumulation of fat in the belly.
These substances can be obtained through food or supplementation, which should only be done after the recommendation of the doctor or nutritionist. The vitamins and minerals that seem to be most relevant for reducing menopausal symptoms are:
1. Vitamin E
Vitamin E, due to its antioxidant and anti-inflammatory properties, helps to reduce stress in the body, weight gain and also contributes to the prevention of depression. In addition, it improves the health and appearance of the skin and helps prevent premature aging.
See which foods are rich in vitamin E.
2. Calcium
Calcium helps to reduce the risk of osteoporosis, especially for women who have not chosen or cannot undergo hormone replacement therapy.
Calcium supplements should be taken with food, because the presence of other vitamins and minerals helps to increase their absorption. Know when menopausal women need to take calcium supplements.
3. Vitamin D
Vitamin D helps to absorb calcium, ensuring an improvement in bone health, preventing osteoporosis and preventing the occurrence of bone fractures. See when to take vitamin D supplements and what is the recommended amount.
In addition to vitamin D, magnesium is a mineral that also contributes to calcium absorption.
4. Polyphenols
Polyphenols are antioxidant and anti-inflammatory substances, which help to prevent the development of cardiovascular diseases and diabetes and also to prevent premature aging, hence the importance of their inclusion in the diet and supplementation for this stage of life.
5. Phytoestrogens
Phytoestrogens have been shown in several studies to relieve most of the characteristic symptoms of menopause, as these substances are able to mimic the effects of estrogens on a woman's body.
These phytoestrogens can be found in foods such as soy and soy products, tofu, flaxseed, sesame seeds and beans, or in supplements containing soy isoflavones.
6. Omega 3
Omega 3, in addition to contributing to the prevention of cardiovascular disease, also helps prevent breast cancer and depression, whose risk increases at menopause.
A diet with foods rich in these vitamins, minerals and herbal medicines is an excellent strategy for maintaining health in menopause. Supplementation with these substances can give extra help, however, it is important to consult a gynecologist before making this decision, in order to prescribe the appropriate vitamins and minerals in each case, as well as the necessary amounts.
See how to feel better in menopause with the homemade and natural tricks in the following video: