The hormonal changes that occur during menopause induce several physical and emotional difficulties. Cessation of estrogen secretion in the ovaries accelerates the aging process.
Estrogen deficiency increases loss of bone density, enhances risk of cardiovascular ailments and damages the elasticity of the connective tissues. To counter the adverse effects of menopause, you should modify your diet. Increasing consumption of certain micronutrients, such as vitamins B complex, D, E and K is especially recommended to improve the quality of life following menopause.
Best Vitamins For Menopause Symptoms
Loss of bone density increases after menopause. It increases the risk of osteoporosis. Osteoporosis is a major health problem in older women worldwide. It causes osteoarthritis, deformation of joints and increases the risk of fractures. To arrest progression of osteoporosis, peri and postmenopausal women should increase consumption of calcium and vitamin D.
The natural Vitamin D synthesis process of the body dwindles with age. This necessitates intake of vitamin D supplements to prevent deficit of this important vitamin for menopause. Postmenopausal women should consume between 500 and 800 IU of vitamin D daily. Vitamin D when combined with calcium supplements reduces the risk of fall, improves balance and reduces non-vertebral fractures.
Vitamin D supplements might also reduce the risk of periodontal diseases and risk of tooth loss in menopausal women. Consuming 700IU of vitamin D along with calcium supplements for more than three years could cause significant reduction in tooth loss in older women.
Often women tend to gain weight after menopause. Studies suggest that obesity is associated with low serum vitamin D concentration. In women, excess abdominal fat might increase the risk of estrogen-sensitive cancers. Vitamin D is also needed to diminish the risk of atherosclerosis, which is a major cause of coronary artery diseases.
Folate, Vitamin B6 And Vitamin B12
Folate and vitamin B12 are important vitamins for menopause. These B vitamins could reduce breast cancer risk in postmenopausal women. These micronutrients are needed for preventing DNA mutation. The B vitamins, especially folate, might modulate homocysteine synthesis.
Homocysteine level tends to rise after menopause. Elevated plasma homocysteine level could accelerate loss of bone mineral density. High homocysteine also increases the risk of cardiovascular diseases. A diet rich in B vitamins might help to prevent osteoporosis and reduce the risk of coronary artery diseases in postmenopausal women.
Folate is needed for regulating fat metabolism. To maintain their normal body mass index, menopausal women should consume sufficient folate rich foods.
Vitamin E is one of the key vitamins for menopausal women. It is usually taken to reduce the frequency and severity of hot flushes in women during menopause. Consuming 400IU of vitamin E daily could reduce the vasomotor symptoms of menopause.
Vitamin E might also help to restore sexual function that tends to suffer owing to menopause. The antioxidant effect of vitamin E enhances the antioxidant defense system of the body. It protects the aging body from the harmful effect of oxidative stress.
We tend to ignore the importance of vitamin K in our diet. This vitamin assists mineralization of bones. Vitamin K is needed for preventing osteoporosis and calcification or hardening of the arteries in postmenopausal women.
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