Vitamin D can greatly cut your risk of spinal fractures. But, too much calcium or vitamin D can cause kidney stones, constipation, or abdominal pain, especially if you have kidney problems. Many women gain weight after menopause. This may be because of declining estrogen levels. Raising your activity level will help avoid this weight gain. Regular exercise benefits the heart and bones, helps control weight, and can improve your mood.
Women who are not physically active are more likely to have heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Sedentary women may also have chronic back pain, insomnia, poor circulation, weak muscles, and depression. Aerobic activities, such as walking, jogging, swimming, biking, and dancing, help prevent some of these problems.
It also helps raise HDL cholesterol levels, the "good" cholesterol. Weight-bearing exercises, such as walking and running, as well as moderate weight training, help increase bone mass. People should speak to their doctor before taking additional vitamin A.
Which foods are good sources of vitamin A? Find out here. The best way to obtain enough vitamins is through a healthful, balanced diet. Sometimes, however, a doctor may recommend supplements. People should ask their healthcare provider before taking supplements to ensure they are safe and appropriate to use. They should also follow the instructions precisely and avoid exceeding the recommended dose.
Other foods and supplements provide progesterone. They may help balance hormonal levels during menopause. Find out more in this article. People can purchase supplements for menopause in a drug store or online. Before buying any supplements, always check with a doctor first, as not all supplements are suitable for everyone to use. It is also essential to obtain vitamins and supplements from a reliable source, as the Food and Drug Administration FDA do not monitor the quality of supplements.
Learn about some natural remedies for hot flashes. Depression is more common during menopause, but it is unclear if menopause directly causes it. Learn more about menopause and depression. Fatigue is a common experience in perimenopause and postmenopause, and can range from mild to severe. Learn more about menopause fatigue. Menopause can cause symptoms such as hot flashes and night sweats, which make sleep more difficult. Learn more about menopause and insomnia.
Menopause is a time of transition. The end of menstruation can be liberating, but the hormonal changes involved can also lead to discomfort. Find out…. Genitourinary syndrome of menopause GSM results from low estrogen levels, and it can cause vaginal dryness, itching, and tightness.
Learn more here. It's especially important to care for your body during and after menopause. This guide offers comprehensive dietary and fitness tips for menopause. There are quite a few non-hormonal treatments for vaginal dryness, such as vaginal moisturizers and vaginal lubricants. These are the best options. Premature or early menopause happens when your body makes less estrogen, periods stop, and fertility goes down.
Learn causes, symptoms, and more. Menopause is can initiate hormone changes and hot flashes, but could it also affect sleeping habits?
Learn more about menopause and insomnia. Feelings of depression and thoughts of dying are common during perimenopause. Our guide can help you better understand these symptoms and get relief…. Health Conditions Discover Plan Connect. Medically reviewed by Debra Rose Wilson, Ph. Option 1: Vitamin A. Share on Pinterest. Option 2: Vitamin B Option 3: Vitamin B Option 4: Vitamin D. Option 5: Vitamin E. Risks and warnings. The bottom line. Airborne vs. Emergen-C: Active Ingredients and Effectiveness.
Should You Take Antioxidant Supplements? Should Women Take Supplements? The carotenoid form, beta carotene from veggie and fruit sources, is converted into vitamin A in your body.
How it can help during menopause : While vitamin A does not have any benefits proven to specifically target menopause symptoms, its role in supporting vision, immunity and thyroid function may play an even greater role during menopause at a time when hormone changes add an additional stress to the body. Good food sources: Beef and lamb liver, butter, cheese and some oily fish.
The body can also produce vitamin A from the beta carotene in veggie and fruit sources such as sweet potato, winter squash, kale, carrots and sweet red peppers and mango, cantaloupe, and grapefruit. Caution: Taking too much vitamin A can result in dizziness, nausea, vomiting, headache, or blurry vision, and over time could increase your risk of bone fractures.
Really high doses can also increase risk of lung cancer in susceptible individuals. B12 is needed for the formation of red blood cells and is key for increasing energy, protecting your heart and brain, supporting good gut health, and helping your nervous system and eyes work properly. How it can help during menopause: Vitamin B6 may help ward off menopausal depression and increase energy by boosting serotonin. B vitamins may also help with insomnia and possibly even reduce hot flashes.
They are also important for cognitive functions. Recommended daily intake: For B6, 1. For B12, 2. Good food sources: For B6, salmon, chickpeas, tuna, chicken, fortified tofu, pork, sweet potatoes, bananas, potatoes, avocado, pistachios.
For B12, shellfish, tuna, fortified cereals, beef, fortified soy milk, fortified tofu, low-fat milk, cheese, eggs. Why you need it: Helps with proper blood clotting, blood vessel health, and plays a role in supporting bone health.
A more recent study suggests it may also help with heavy period bleeding. Good food sources: Leafy greens kale, chard, lettuce, spinach , cruciferous veggies broccoli, Brussels sprouts, cabbage , asparagus, okra, green beans, and soybean and canola oils. Studies also show that vitamin K is even more effective when eaten with vitamin D.
If you are taking anticoagulants, they may affect your vitamin K status, so talk with your doctor. For decades, vitamin C has been touted as a remedy for the common cold. Why you need it: Heals wounds, maintains bones and cartilage, helps with the absorption of iron.
How it can help during menopause: Vitamin C is important for maintaining bone density , which protects you against fractures later in life. It may also help ease hot flashes. And its antioxidant effect may help ward off heart disease which is more common after menopause.
Good food sources: Guava, kiwi, red peppers, citrus fruits, strawberries, tomatoes, broccoli, kale, papaya. Caution: Too much vitamin C can cause diarrhea, nausea, and stomach cramps. Calcium loss accelerates as estrogen declines, so this important mineral becomes even more vital as you enter perimenopause.
0コメント