Certain vitamins, minerals and medicinal plants, such as calcium, omega 3, and vitamins D and E, can help prevent diseases that increase your risk with menopause, such as osteoporosis and diabetes, as well as alleviating symptoms characteristic of this phase, such as hot flashes, vaginal dryness, and fat buildup in the belly.
These substances can be obtained through diet or supplementation, which should only be done after the doctor’s or nutritionist’s recommendation. Vitamins and minerals that seem most relevant to reducing menopause symptoms include:
- Vitamin E.
- Thanks to its antioxidant and anti-inflammatory properties.
- Helps reduce stress in the body.
- Weight gain and also helps prevent depression.
- In addition.
- It improves skin health and appearance and helps prevent premature aging.
Find out which foods are rich in vitamin E
Calcium helps reduce the risk of osteoporosis, especially for women who have not chosen or cannot undergo hormone replacement therapy.
Calcium supplements should be taken with food, as the presence of other vitamins and minerals helps increase their absorption. Know when postmenopausal women should take calcium supplements.
Vitamin D helps absorb calcium, improving bone health, preventing osteoporosis and preventing bone fractures. Find out when to take vitamin D supplements and what is the recommended amount.
In addition to vitamin D, magnesium is a mineral that also contributes to calcium absorption.
Polyphenols are antioxidant and anti-inflammatory substances that help prevent the development of cardiovascular disease and diabetes and also prevent premature aging, hence the importance of their inclusion in diet and supplementation at this stage of life.
It has been shown in several studies that phytoestrogens alleviate most of the characteristic symptoms of menopause, as these substances can mimic the effects of estrogen on a woman’s body.
These phytoestrogens can be found in foods such as soy and soy products, tofu, flaxseed, sesame seeds and beans, or in supplements containing soy isoflavones.
Omega 3, in addition to helping prevent cardiovascular disease, also helps prevent breast cancer and depression, which increases the risk during menopause.
A diet rich in vitamins, minerals and medicinal plants is an excellent strategy for maintaining the health of menopause. Supplementation with these substances may provide additional help, however, it is important to consult a gynecologist before making this decision, to prescribe the appropriate vitamins and minerals in each case, as well as the necessary amounts.
See how you feel best during menopause with homemade and natural tips in the video below: