Menopause is a regular process of a woman’s body. It is not something harmful as that of a disease. It is the time when a woman’s period is ending, and it usually appears at the end of middle age. The symptoms appear even before the actual thing. The symptoms may prevail after it ends for months even years. In the USA, the average age of women to experience menopause is 50-51 years of age. The total duration of this process is 3-5 years.
In this process, the hormone, estrogen drops its levels to so low. Before the menopause, the decrease in estrogen starts and that is the high time to see the symptoms. These symptoms are not exact and same for everyone. They are diverse and change. It includes insomnia, sweating, vaginal dryness, stress, mood swings, hot flushes and much more.
In menopause, the natural cycle of periods stop. Whether the periods are regular or frequent in routine, if there is a case of the missing time for 12 months or more, then this condition is menopause.
Vitamins are an artificial support system to balance the nutritional irregularities. Either they are available in a multivitamin complex or an individual supplement. You may not know, but vitamins can help to make this process smooth. Several vitamins such as vitamin E, D, A, B12, and B6 decide critical body functions. How these vitamins help in the menopause is as follows.
Vitamin E is an abundant nutrient found primarily in nuts, seeds, broccoli, spinach, kiwi, mangoes, tomatoes and sunflower seeds. All these ingredients or any products of these elements is said to be rich in vitamin E. It is very helpful for the menopause as it helps to release stress. Stress is one of the major problems which many women experience during the process.
The hormonal balance is disturbed which may induce mood swings, stress, and anxiety. The stress has direct linkage with cortisol which is a hormone naturally produced inside the body. When the body undergoes such a high hormonal change, the physical and psychological stress is common to have. It may show up on a day to day worry to a stressful thing which persists for long.
The physical stress is mainly the oxidative stress. Oxidative stress is processed when the body has fewer antioxidants available for it. in the absence of these antioxidants, the free radical damage is at high risk. Vitamin E is a natural antioxidant which is thought to be helpful for the oxidative stress. The food products are rich in vitamin E. If anyone is not taking the food properly, she can even take the supplements on a daily basis, as per doctor’s recommendation.
Vitamin D is associated with the bone protection and growth. It is only achieved through the sunlight, and there is no food in which, it is present. A reduction in vitamin D amount causes slowly degrading bones, weaker teeth and they are more prone to the bone diseases such as osteoporosis.
The healthy bones follow a process of remodeling. It is a continuous process which ensures that the old bones are replaced with the new ones. In the case of hormonal imbalance, this process stops, and there is less bone which is rebuilt. It causes the bones problems which are a result of weak bones. It is necessary to take sufficient amount of vitamin D and calcium for the bones to be healthy. However, it requires a certain degree per age. The average requirement for the women of age 70 is 600 IU per day.
Another vital ingredient which should not be forgotten is vitamin A. It is also essential for healthy bones, skin, and teeth. Certain foods are naturally rich in vitamin A such a cod liver oil, eggs, skim milk, breakfast cereals, orange and yellow fruits and vegetables, green leafy vegetables, etc.
Use of vitamin A during menopause has mixed reaction from doctors. There is usually less information on how much is the requirement. That is why you can’t try it on your own and should ask for a doctor’s advice.
Vitamin B12 is mostly linked with insomnia. It is a vitamin which is present in liver, fish, red meat and milk. There is a small amount which is required each day, so either one can fulfill it from food or try the supplements. Usually, women who are crossing 50 need only 2.4 mcg each day.
Vitamin B6 is different from B12. It plays a role in immunity. The primary function of vitamin B6 is to help in breaking down the proteins and maintain a healthy blood sugar. It is naturally a part of foods such as avocados, beef, legumes, bananas, pork, grains, nuts, corn, cereals, and poultry.
A little amount of vitamin B6 increases stress and eventually disturbs the sleep cycle of a person. Women are at a higher risk of having a depression when they are less on vitamin B6 amount. The daily requirement for menopausing women is only 1.5 mg per day.