#Doctor #advises #deal #menopause #effectively
Menopause marks the end of monthly cycles. It comes from two Greek words: menos = month and pausos = ending. It usually occurs between the ages of 40 and 55 and is accompanied by unpleasant symptoms called menopausal syndromewhich include: hot flashes, increased sweating, mood changes, decreased concentration and memory, sleep disorders, heart palpitations, spikes in blood pressure, dry skin and mucous membranes, atrophic changes in the urogenital system.
Nowadays, not every woman gives birth to a child. However, menopause and menopausal syndrome affect most women – it is worth emphasizing that the peri- and postmenopausal period is about 1/3 of a woman’s life. Symptoms of menopause syndrome may persist for up to 10-12 yearswhich causes a significant reduction in the woman’s quality of life. In addition, the changes that occur in a woman’s body after menopause may lead to: increased risk of cardiovascular diseases, type II diabetes, osteoporosis.
Metabolism slows down after menopause and therefore a woman can easily gain weight even if the diet contains the same amount of calories. There is an additional problem change in the distribution of fat tissueresulting from a decrease in estrogen levels from gynoid (pear-type) to android (apple-type) – increasing waist circumference correlating with abdominal obesity, it increases the risk of atherosclerosis and type II diabetes.
Menopause has a negative impact on bones and joints – calcium absorption decreases, however calcium loss from bones increases. Reduced estrogen levels increase the risk of development osteoporosis – an insidious disease that runs secretly – initially asymptomatic – and can lead to the destruction of bone structure and dangerous fractures. Fractures of the neck of the femur and compression fractures of the vertebrae of the spine are particularly dangerous – they can lead to permanent disability.
Skin and mucous membranes during menopause they become dry, flaccid, susceptible to injuries, the number of wrinkles increases. This is due to changes in the structure of the skin that occur with a decrease in estrogen levels – the reduced density of the collagen fiber network, loss of elasticity and water-binding ability are particularly visible.
In the digestive system there is a visible tendency to constipation, flatulence – relaxation of smooth muscles in the intestines slows down peristalsisincreases the risk of developing large intestine diverticula.
How to prepare for menopause?
The period of menopause can be gentle, maintaining balance and harmony in a woman’s body – but it requires changes in diet and lifestyle, and in the case of existing deficiencies that cannot be compensated by diet – appropriate supplementation.
Meals should be eaten regularlyit is better to eat 4-5 meals a day than 3, but smaller portions – this prevents an excessive drop in blood glucose levels and the development of a “voracious appetite”. It helps stabilize blood glucose levels chrome Whether acai berries.
Avoiding foods with a high glycemic index GI – including vegetables in every meal, whole grain products instead of refined ones, limiting sugar and sweets – reduces glucose levels after meals and prevents hyperinsulinemia – which prevents weight gain and type II diabetes. If the diet is low in fiber, we can use it before meals Nopalin, and to improve your mood instead of sweets, we can reach for seed extract cocoa.
Limit salt – low-sodium diet and herbs and natural spices prevent water retention, swelling and hypertension.
Drinking water regularly – preferably lukewarm or warm 1.5-2 liters a day – helps remove toxins from the body. Alkaline water has a positive effect on the acid-base balance.
Physical activity – accelerates metabolism, strengthens muscles, slims the figure, provides oxygen – e.g. walking, swimming, yoga, dancing.
What supplements for menopause?
Omega-3 unsaturated fatty acids – necessary for the circulatory system, brain, eyesight, skin – the diet should include fatty sea fish, rapeseed oil, linseed oil, nuts. If the supply of omega-3 fatty acids in the diet is insufficient, supplementation is recommended.
Antioxidants: vitamins A, C, E, coenzyme q10, bioflavonoids (resveratrol) – anti-aging effect, beneficial effect on the circulatory system, eyesight, skin, bones, joints.
vitamin d3 – essential for the entire body – especially important for the immune system, bones and immunity. In the latitude where Poland is located, 80-90% of the population is deficient in vitamin D3 from September to April. It is worth monitoring the level of the active metabolite of vitamin D3: 25-OH-D in the blood.
B vitamins – nervous system, circulatory system – in case of folic acid or vitamin b12 deficiency, it is worth monitoring the levels homocysteine in the blood, which may cause changes in blood vessels.
minerals – calcium, magnesium, zinc, selenium – in case of dietary deficiencies, supplementation is recommended, recommended forms with good absorption, calcium, preferably in combination with magnesium, vitamin D3 and K2.
probiotics and prebiotics – beneficial effect on the digestive system and immunity.
Menopausal Formula Calivita – supplement for women during menopause – helps restore hormonal balance and replenishes vitamin and bioelement deficiencies.
Menopausal Formula contains as many as 35 ingredients, including 8 plant ingredients (ginseng root, licorice root, black cohosh root, cat tree, chasteberry berries, angelica root, horsetail, citrus bioflavonoids) + vitamins and minerals.
It is also worth using during perimenopause VitalWoman – increases vitality, energy, libido and Every Moment – nourishes, moisturizes and regenerates the skin and mucous membranes of the intimate areas.
Dr. Danuta Broniarczyk-Pawłowska
