by Saumya Mishra, Nutritionist Dietitian
As a woman do you dread those years of 40's when the menopausal symptoms will gradually start settling in & could jeopardise your life.
Well, Menopause is just a phase & not a medical condition, which if dealt in a right way can ease & ensure a smooth transition of women into a phase that all must walk through at some point.
Learning more about what you are dealing with always helps. It’s a phase when ovaries stop producing estrogen, leading to hormonal shift. Symptoms like mood swings, memory lapses, hormonal shifts, but most of these are temporary if a woman takes out time for self-care.
Here are 6 supplements & food sources that can help in easing out the menopausal symptoms
Magnesium - Said to improve heart health and reduce blood pressure, combat osteoporosis. Food Sources - get it in dark chocolate, nuts, seeds, legumes, leafy greens, fatty fish, tofu. Supplement Recommended amount: 310 - 350mg. 2. Vitamin B12 - Helps with increasing energy, protecting our hearts and brains, helping our nervous system & eyes work properly. Food sources - of B12 vit are generally animal based - meat (including fish, poultry), eggs, dairy products. Vegan sources are fortified cereals/enriched non-dairy milks such as soy or rice. Supplement - 2.4 mcg / day. 3. Vitamin K - This vitamin is important to bone density, proper blood clotting. Food sources - Include leafy greens, cruciferous veggies, blueberries, blackberries, prunes. Supplement - 90 mcg/day. 4. Omega 3 - Boosting Omega-3 may also help reduce joint pain, ease symptoms of menopause, like vaginal dryness, hot flashes, night sweats. Food Sources - Omega-3s are found in fish, tofu, flax, walnuts, eggs, beans, leafy vegetables. Supplement - A standard 1000mg fish oil capsule will have 120 mg -DHA ,180 mg -EPA , 5. Calcium - Bone density loss can become a serious problem once hormone levels drop after menopause. It's crucial to get enough calcium. Food sources - almonds, green veggies, legumes, Supplement - will fill the gap. (1000-1200 mg/day) 6.Vitamin D - For those who don’t get regular sun exposure, a vit D supplement works, make sure you supplement accordingly. Also Vitamin D supplementation is recommended only after knowing the exact deficiency / insufficiency.
These are the most important nutrients which needs to be taken care during menopause. If a diet & lifestyle is addressed in the right way, supplementation may not be required.
Hope this helps all amazing women out there.
Author - Saumya is a Dubai based nutritionist with an experience of more than a decade. Her expertise lies in women health & wellness, along with this she is a diabetic educator & sports nutritionist as well.