The menopause (menopause or climacteric) represent an important and completely natural phase in the life of every woman and mean a major hormonal change for the female body. Hot flashes, sweats, sleep disorders as well as increased fatigue, nervousness and general malaise are often daily companions.
What Is Menopause?
During menopause, which takes place in different phases, there is a very strong hormonal change . The classic start is the luteal hormone deficiency (progesterone), which is then expanded to include the estrogen deficiency. Finally, the production of male hormones also fails, which ultimately leads to total infertility. This is regulated in evolutionary terms.
For most women, menopause begins at the age of 50, and for some even earlier, mostly depending on lifestyle. Men also go through menopause, but it is more of a gradual process.
Due to the mixed up hormonal balance, women during the menopause often struggle with hot flashes, sweats, dizziness, palpitations or decreased pleasure. This can also lead to sleep disorders. Irritability, nervousness and depressive moods can also occur. Dry mucous membranes, an increased risk of osteoporosis, hair loss and weight gain are further consequences.
How can you alleviate symptoms?
- It is generally important to pay attention to a healthy lifestyle
- Taking enough calcium
- A high fiber diet
- Avoid excessive meat consumption, alcohol and tobacco
- Exercise and sport help against depressive moods
- Possible hormone therapy: The missing hormone, estrogen, is administered as a tablet, gel or plaster. Disadvantage: The risk of breast cancer is slightly higher with long-term treatment (it is essential to consult your doctor!)
- Your own attitude also plays a not insignificant role. Menopause can also be seen as a new phase in life in which you set new goals
- To avoid weight gain, you should choose carbohydrates carefully. Simultaneously with an increasingly falling estrogen level, the insulin level rises, so that carbohydrates are stored more quickly as depot fat than in younger years. It is therefore a good idea to avoid sugar and to switch to a balanced diet with whole grain bread, fish, fruit and vegetables.
Important Nutrients Are
Vitamins B1, B2, B6, B12, niacin and biotin support the nervous system, B2 and pantothenic acid are essential for maintaining mental performance. B1, B6, B12 and folic acid are important for psychological functions. Vitamins B2, B3, B5, B6 and B12 can help against general exhaustion and tiredness.
Vitamin E protects the cells from oxidative stress. Vitamin E is therefore known as a powerful antioxidant and free radical scavenger and is considered a true fountain of youth.
CALCIUM, SILICIUM, VITAMIN D AND VITAMIN K2:
A positive calcium balance is the basis for osteoporosis prevention. Calcium and vitamin D work closely together in the body and are required for maintaining bone metabolism and the muscles. They also support cell division. Vitamin D also plays a crucial role in the functioning of the immune system.
ZINC AND VITAMIN C:
As an important free radical scavenger, vitamin C is an essential nutrient, which means we have to get it through our food. Vegetables and various fruits are particularly rich. Zinc and vitamin C help protect cells from oxidative stress and support the immune system.
How can a change in diet help with the supply of vitamins and trace elements during menopause?
Eat as wholesome as possible and pay attention to the seasonal offers of your region and to organic cultivation as far as possible when it comes to fruit and vegetables. Reduce your meat and sausage consumption. Look for good oils (linseed oil, rapeseed oil, olive oil) and eat fish and nuts regularly. Avoid factory sugar and white flour products. Use rock salt and drink at least 1.5 liters of clear water a day. You have already done a lot for your well-being. If these measures are not sufficient, nutritional advice might be helpful for you, which specifically addresses your needs and life situation.