Menopause and Dietary Supplements: How their proper integration will improve quality of life

Menopause is a normal phase in a woman's life, usually occurring around the age of 50. It marks the end of reproductive age and is accompanied by a number of physical and mental changes, such as hot flushes, mood changes, sleep disturbances and weight gain. Nutritional supplements can provide relief from these symptoms, supporting general wellbeing and providing a gentler transition for women into menopause. Here are some of the most well-known and useful supplements:

1. Phytoestrogens

Phytoestrogens are natural compounds found in plants that can mimic the action of estrogens in the body. Sources of phytoestrogens include soy, flaxseed and tea. These supplements may help reduce hot flashes and other symptoms associated with menopause.

2. Vitamins and minerals

Vitamin D and calcium are especially important during menopause, as women are more prone to osteoporosis. Vitamin D helps to maintain healthy bones, while calcium helps to boost bone density.

3. Black cohosh

Black cohosh is an herb that has been traditionally used to relieve menopause symptoms such as hot flashes and night sweats. There is research to support its effectiveness, although its use should be done with caution and under the guidance of a health professional.

4. Omega-3 fatty acids

Omega-3 fatty acids, found in fish such as salmon and sardines, and in plant sources such as chia seeds, can help reduce the symptoms of menopause, depression and anxiety that often accompany it. Omega-3s are an essential component of the cell membrane and enhance vitality and good health throughout the body.

5.Herbs such as ginseng and white fenugreek root

These herbs have shown promising results in improving mood and energy, as well as reducing fatigue and symptoms of menopause. Herbs such as angelica, evening primrose and sage are also reported to help.

Conclusions

Menopause is a natural process that can be accompanied by disturbing symptoms. Incorporating certain nutritional supplements can help alleviate these symptoms and improve quality of life. It is important to consult a doctor or nutritionist before starting any supplement to ensure its suitability and safety for your personal situation.