Dhea: Hormone Of Youth
Natural levels of DHEA hormone drop in our bodies after age 30. Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may raise the risk of breast cancer.
Does Vitamin D Help With Perimenopause
emerging research and papers support concepts discussed in this post
Vitamin D is one of the most essential vitamins. It has hormonal properties that help maintain optimal levels of calcium and phosphorus levels in the blood. In other words, vitamin D helps with perimenopause by improving digestion and strengthening bones.
Tips For Reducing Menopause Symptoms
Youd be surprised at how great of an impact a few small tweaks to our daily routines can have on relieving the ailments associated with menopause. In addition to taking a daily support vitamin, there are a whole host of dietary changes, for instance, that have been proven to offer reprieve.
Studies have shown that eating plenty of vegetables and fruits can help to minimize symptoms, while diets high in mayonnaise, liquid oils, sweets, and desserts and solid fats and snacks exacerbated the risk of problems associated with menopause.
A 2015 study by the Mayo Womens Health Clinic also determined that caffeine use is associated with greater vasomotor symptom bother in postmenopausal women, so avoiding the stimulant where possible may be a good idea.
Dr. Elizabeth Bertone-Johnson, ScD, who acted as the research director in a 2018 study published in Human Reproduction said the food you eat can also help prevent early onset menopause. We found higher intake of calcium and vitamin D from dairy foods to be associated with lower risk, she explained in a press release.
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Supplements For Menopause Fatigue
Feeling fatigued? As oestrogen levels decrease during the menopause, thyroid function is affected. An underactive thyroid can cause symptoms including fatigue,” says nutritional expert Keeley Berry. “Tiredness or exhaustion that goes on for long periods of time can affect your ability to get on and enjoy life.
The mineral magnesium could help reduce these feelings.
Magnesium is essential for restful sleep, so our bodies can replenish whilst we rest, adds Keeley. Other symptoms indicating a lack of magnesium include insomnia and weakness as well as muscle trembling, cramps and constipation.
Vitamins That Could Help Manage Perimenopause And Menopause Symptoms
It is important to remember that menopause is not a disease or an illness. It and the lead-up to this period are merely times of transition. However, the changes might still be difficult for some women to handle. Hormone therapy might help with managing menopausal changes, but it is not necessarily suitable for everyone. Ideally, you should make conscious lifestyle choices like adopting a healthier diet and turning to vitamins that could help supplement your changing body. Here are our top picks from Puritan’s Pride:
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Red Clover: Popular But Unproven
Many women use red clover hoping that its natural plant estrogens will ease their menopause symptoms. So far, though, the research results have been mixed.
Despite early concern, recent studies have not shown an increase in uterine cancer when women took red clover for 3 months. But it’s always best to talk to your doctor if you’re concerned.
Herbal Medicines And Menopause
More research is needed to understand how effective herbal medicines are in managing menopause symptoms.
The best way to use herbal medicines is to have them prescribed by a trained natural therapist. This is because herbs are medicines.
Some complementary medicines, such as St John’s wort , may interact with other medication you are taking, causing potentially harmful side effects.A herbalist or naturopath may prescribe one of many remedies to help manage menopausal symptoms such as:
- sleep disturbance
- hot flushes
- night sweats.
A herbal medicine prescription is made to suit your needs, rather than being a ‘one size fits all’ formula available to everyone.
Read more about Menopause and herbs.
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Supplements For Menopause Night Sweats
Experiencing night sweats? A menopause supplement could help. In fact, 33% of women say night sweats had an impact on their confidence levels, found Healthspan.
Black cohosh is believed to reduce menopausal symptoms through a direct action on the brain. It lowers levels of LH to help normalise oestrogen-progesterone balance. It also has an effect on dilation of blood vessels, helping to relieve hot flashes, night sweats, low libido, anxiety and mood swings as well as improving sleep, says Dr Sarah Brewer, Medical Director at Healthspan.
How Can Changes To Your Diet Help With Menopausal Symptoms Like Anxiety Hot Flushes Irritability Insomnia And Fatigue
There are several vitamins that make up the B complex and they all play a key role in maintaining health during perimenopause. They are necessary for strong adrenal glands, a healthy nervous system and the conversion of carbohydrates into the glucose we need for energy. Vitamin B, keeps the mucous membranes healthy, including those of the vagina. It is also an antioxidant, especially when used with vitamin C. It helps alleviate memory loss, decreases sensitivity to noise, improves concentration, relieves depression and corrects loss of appetite.
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What Are The Signs And Symptoms Of Menopause
As every woman tends to go through the menopause at a different age, it can be tricky to predict when you might reach it. Every woman experiences the change differently, although typical symptoms include:
Reduced periods: This is one of the most prominent tell-tale signs of menopause as its directly linked to your bodys ability to reproduce. Periods dont tend to stop altogether, though. Instead, youll likely notice that you might skip a month or two and then the gaps will become longer. Once youve not had a period for over a year, it usually means youve gone through the menopause.
Hot flushes: Hormones can wreak all sorts of havoc with your temperature regardless of whether youre premenstrual, pregnant, or going through the menopause. Nevertheless, having frequent hot flushes is a significant symptom of the menopause.
Night sweats: Having trouble dropping off to sleep or staying asleep for long periods is also a standard indicator for menopausal women. This is party because of night sweats, which are a common symptom of the menopause. This can often lead to periods of intense tiredness as well as low moods.
Mood swings: As the menopause is directly linked to hormonal changes, its natural to experience mood swings and nervous irritability.
A Closer Look: A Study On Menopause
Dr. Greendale et al. studied 2,362 participants from the Study of Womens Health Across the Nation for four years. Women were in the premenopausal, perimenopausal, and postmenopausal phases. They found that perimenopausal women did have a decrease in cognitive performance. However, improvement in their cognitive performance rebounded to premenopausal levels in post-menopause, suggesting that the cognitive effects may be time-limited. Hormone initiation before the final menstrual period seemed to have a beneficial effect, whereas initiation after the final menstrual period seemed to have a detrimental effect on cognitive performance. These results suggest that the timing of supplements for menopause brain fog may be as important as what is used.
A six-year longitudinal study that involved 1,903 women studied whether symptoms from menopause negatively affected cognitive performance during the menopause transition. The authors studied four symptoms and three measures of cognitive function. The four symptoms were depressive, anxiety, sleep disturbances, and vasomotor symptoms. The three cognitive domains including processing speed , verbal memory, and working memory. The authors found that depressive and anxiety symptoms had a small, negative effect on cognitive processing speed and that the four symptoms they studied did not account for the transient decline in symbol digit modalities test results that were reported in the SWAN study .
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What Is The Conventional Treatment
For most women, the heralding of menopause is obvious, and often your doctor can make the diagnosis based on symptoms alone. Blood tests to check hormone levels may be difficult to evaluate due to fluctuations during this time, and performing serial tests at different times may be a better way to judge ones status. Once ovaries have completely shut down, FSH levels will be consistently higher than normal. A PAP smear taken at this time should also show thinning and drying of vaginal tissue.
Women can often experience relief from uncomfortable hot flashes with low-dose oral contraceptives taken for a short period of time . Other conventional options that may control hot flashes include estrogen patches placed on the skin, vaginal rings, and progesterone injections or a progestin-containing intrauterine device . Certain women at increased risk for blood clots or heart disease should not take hormonal replacement therapy.
Endometrial ablation is sometimes used as a treatment for the heavy bleeding some women experience during perimenopause. During the procedure, the lining of the uterus is destroyed using a laser, electrical energy or heat, which effectively reduces menstrual flow or ends menstruation. This procedure is usually reserved for bleeding that is profuse, causing fatigue due to anemia or associated with severe discomfort.
B Vitamins For Adrenal Gland Health
As you go through menopause, your adrenal glands form an important site for sex hormone production, as well as the release of stress hormones. If you’re suffering from stress, the small levels of oestrogen and other sex hormones produced by your adrenals may be affected. Don’t forget, your body still needs oestrogen to protect your bone health. If your adrenal glands are under pressure, you’ll find it more difficult to manage stress, and small problems may overwhelm you. The conversion and production of hormones from your adrenal glands relies heavily on B vitamins, especially B5 .
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What Are Perimenopause Symptoms
As hormone levels fluctuate widely and begin to decrease, a number of symptoms of perimenopause may start to emerge, although their presentation and severity varies greatly from woman to woman. The most common signs of perimenopause are hot flashes, difficulty sleeping, vaginal dryness, irritability, mood swings and headaches. As ovulation becomes erratic, menstrual irregularity can manifest as a change in the intervals between periods blood flow, breast tenderness, and mood. Women may skip some periods or have menstrual cycles in which they do not ovulate.
When estrogen levels diminish, vaginal tissue begins to change, losing its elasticity and its ability to lubricate itself. Besides making intercourse uncomfortable, this can also predispose one to increased infections of the vagina and bladder. Loss of muscle tone may contribute to urinary urgency or leakage when coughing or sneezing. Sexual arousal and desire may change during this time as estrogen levels decrease. A woman may also begin to lose more bone mass than can be replaced a situation that occurs faster in women who dont exercise. Finally, cholesterol changes in the blood begin to manifest as the protective effects of estrogen are diminished. Good cholesterol high density lipoprotein decreases and bad cholesterol low density lipoprotein increases, raising the risk of heart disease.
What Therapies Does Dr Weil Recommend For Perimenopause
Mental attitude has a lot to do with how well a woman adjusts to the changes surrounding menopause. If perimenopause is seen as the beginning of the end of youth, fertility and sexuality, it can cause significant disruptions in ones day-to-day life, and create the temptation to solve the problem with unproven therapies that promise eternal youth. However, if the stages of menopause are seen as simply the natural transition to the next phase of life, they can be readily accepted and more easily handled.
The risks and benefits of estrogen replacement therapy should be carefully considered. Keep in mind that perimenopause and menopause are in no sense diseases although there are associated medical conditions, the human body has evolved to go through this natural transition without any need for medical intervention. Following an anti-inflammatory diet, getting adequate aerobic exercise, and practicing stress reduction techniques can help address the many practical problems of perimenopause.
Taking a quality multivitamin-mineral formula with vitamin D and getting adequate calcium is important for maintaining bone strength. It is also vital to take part in weight-bearing exercise in addition to aerobics.
There is no reason for perimenopause to decrease interest in or enjoyment of sex. Vaginal dryness can make intercourse more difficult, however, over-the-counter vaginal lubricants can help.
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The Most Common Menopause Symptoms
Women can experience a variety of symptoms and conditions related to changes in sex hormone levels and aging. Some of the most common menopause symptoms include:
- Irregular periods: As perimenopause begins , periods can come and go, plus get heavier or lighter at times. This can sometimes continue for several years during menopause
- Hot flashes and night sweats
- Mood swings, irritability, anxiety or depressive symptoms
- Vaginal dryness and decreased sex drive
- Increased abdominal fat and weight gain
- Insomnia and changes in sleep quality
- Thinning hair and dryer skin
- Going to the bathroom more often
- Breast changes
- Changes in the uterus, ovaries and cervix
- For some, a higher risk for certain other age-related diseases
Supplements For Menopause Bloating
As oestrogen can fluctuate throughout peri menopause, high levels can cause water retention. This can then lead to menopausal bloating. Plus, stress and changes in appetite can also cause bloat.
The silicic acid in the gel creates a protective lining in the stomach and intestine. It acts as a magnet physically binding with toxins, irritants and pathogens which reduces their ability to cause inflammation, passing them naturally through the digestive tract.
RRP:£18.79 | Size: 500ml| Recommended Daily Dosage: 1 tablespoonful three times daily
Used for the treatment of gastrointestinal disorders, Saguna Silicol Gel forms a protective coating over the lining of the stomach and intestines helping to maintain digestive comfort.
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Staying Healthy After Menopause
These tips will help you live a healthy life after menopause. Talk to your healthcare provider for more information:
If you are thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first.
Don’t smoke. Smoking is a major risk factor for heart disease.
Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial.
Maintain a healthy weight through a balanced, low-sugar diet.
Control high blood pressure with medicine or lifestyle changes. This will help cut your risk for heart disease.
Reduce stress in your life through relaxation methods or regular exercise.
Using Complementary Therapies Safely
Many people use complementary therapies without first checking with a health practitioner. They may do this because they think the therapies are ‘natural’ and so theres no harm in taking them. However, complementary medicines can have side-effects or interact with other medications. Or people may take the wrong type of therapy, and miss out on the right type of medical care.
If you want to use complementary therapies, be informed about the type of treatment you choose. Make sure you are advised by a healthcare practitioner trained in natural therapies. They can prescribe appropriately and know when to refer you for medical treatment.
Some complementary therapies are regulated under the Australian Health Practitioners Regulation Agency . These include:
- traditional Chinese medicine
Complementary therapies that are not regulated by AHPRA are unregistered professions in Australia. They are self-regulated by their own professional associations. Standards of education and levels of expertise can vary a lot.
Always tell your doctor if you are taking any complementary medicines.
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How To Add Vitamin D To Our Daily Habits In Perimenopause
This is why it is even more critical to have the right amounts of calcium along with Vitamin D before our levels of estrogen commence the slow decline. Otherwise, we will succumb to pain and fractures caused by osteoporosis later. If we are in postmenopause, its not too late. Adding weight resistance workouts along with calcium and Vitamin D supplements can mitigate the risk of osteoporosis later in life.
Be Careful Of Vitamin D Toxicity
Vitamin D toxicity can occur at doses beyond the typical prescription amount, primarily at levels above 10,000 IU per day. Older adults aged 50 to 70 should aim for at least 600 IU and no more than 4,000 IU of vitamin D per day. Most people will not need more than 2,000 IU of vitamin D a day.
Vitamin D is a hormone precursor, meaning it works more like a hormone than a vitamin. There are many drugs that interfere with vitamin D absorption and metabolism, such as thiazide diuretics , which areprescribed for blood pressure, fluid retention, diabetes, and kidney stones.
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Foods That Help Balance Hormones
Not sure you want to take menopause supplements yet? The first way you could try to control any symptoms of the menopause is through food.
The following foods are healthy and beneficial for all stages of your life, but could be particularly helpful with tackling some of the symptoms of the menopause – especially following the news that oestrogen could affect coronavirus symptoms.
Wild Yam: Alternative To Hormones
Pills and creams made from certain species of wild yam are popular alternatives to hormone therapy for menopause. Some of the natural compounds in these yams appear similar to estrogen and progesterone, but it’s possible they are not active in people. So far, clinical studies have not found that they ease menopause symptoms.
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