If your life has become a living hell because of hot flushes, weight gain, depression, brain fog, anxiety, vaginal dryness, mood swings, loss of confidence, insomnia and night sweats – all common menopause symptoms – then this blog is a must-read.
I’m a firm believer in a natural approach to the menopause as there’s so many great natural alternatives. Partner this up with a wholefood diet, the right supplements, and exercise and you’ll minimise your symptoms a lot.
In terms of supplements these are the science-based menopause supplements that have been shown to dramatically reduce menopause-related symptoms:
SUPER OMEGA 3
I cannot stress enough the importance of omega 3 for the menopause. It’s the one thing you should take from this blog.
2-6 grams a day of omega 3 may also help menopause symptoms like hot flushes and memory decline. High quality omega 3 from oily fish can also help with any skin changes brought. I recommend this > SUPER OMEGA 3 < supplement from Nature’s Sunshine.
Here’s a list of menopausal conditions/symptoms omega 3 is proven to help:
Hypertriglyceridemia and Coronary Heart Disease: postmenopausal women may have higher triglyceride concentrations than premenopausal women, exposing them to increased risk of heart disease. There’s a ton of evidence showing that omega 3’s reduce this risk.
Joint pain and arthritis: omega 3’s reduce inflammation and relieve joint pain and stiffness from menopausal arthritis.
Menstrual pain: menstrual pain is often caused by substances called prostaglandins, which come in both “good” and “bad” forms. Omega 3 promotes the good kind, which can ease the pain.
Depression: menopause can bring on some truly awful depression. Omega 3 fats are superior for lifting your mood by restoring the structural integrity to brain cells for cognitive function.
Osteoporosis: menopause can increase a woman’s risk of developing osteoporosis due to a drop in estrogen levels, omega 3 will help this and should be an essential part of a menopausal diet.
Magnesium boosts the calming neurotransmitters your brain needs. This can improve sleep, mood and hot flushes. The recommended dosage is around 300mg of magnesium per day. I recommend this > MAGNESIUM < supplement.
ST JOHN’S WORT & 5-HTP WITH L-TRYPTOPHAN
St John’s wort can be purchased from any good health shop such as BARNET’S WHOLEFOODS on St John’s Rd, Waterloo, L22. Though primarily known as a herbal treatment for depression, it has also been used for the relief of hot flushes. Scientists believe that this is because the herb contains phytoestrogens.
I also highly recommend you check with your doctor before using any herbal remedy. Herbs may be natural, but their effects can be very strong and in some cases can interfere with some prescription medications. So do your research before using!
Lastly, 5-HTP WITH L-TRYPTOPHAN is worth considering for low moods, depression and poor sleep.
5-HTP helps the body to produce serotonin commonly called the ‘happy hormone’. Serotonin plays an important role in many essential functions, boosts our mood and is used by the body to produce melatonin. Sometimes referred to as the ‘sleep hormone’ melatonin helps to regulate our sleep pattern, so optimum levels of 5-HTP in the body are essential to aid sleep and maintain a well-balanced mood.
If sleep is the specific issue you could try taking a pure melatonin supplement. You can get this also from BARNET’S WHOLEFOODS or any good health shop.
CALCIUM & MAGNESIUM
Many women are deficient in calcium and magnesium. As mentioned earlier, women’s risk of osteoporosis is higher at menopause due to the drop in estrogen. To keep your bones strong, adequate calcium is essential.
Recommended calcium-rich foods include dark leafy greens, bone-in canned salmon or sardines, and calcium-fortified foods such as cereals. I know people are often tempted to up their dairy intake to improve their calcium levels but please keep this in check and minimise. Dairy causes inflammation and is full of hormones which will make your menopausal symptoms worse. Also, an interesting fact, did you know there’s more calcium in a cup of greens than milk?! Food for thought.
For additional support I recommend this > CALCIUM & MAGNESIUM < supplement.
Vitamin D3 also known as the sunshine vitamin (as it’s produced when we’re exposed to sunlight) is essential for calcium absorption, improving mood and alleviating depression.
Unfortunately, most people don’t have enough. Think about it, we don’t get much sunshine in the UK and therefore it’s definitely worth considering taking a quality VITAMIN D3 supplement. And when the sun is out make sure you get into the great outdoors. It will not only boost your own natural vitamin D levels but it’s also good for the body, mind, and soul.
Another common menopausal symptom is anxiety. For this, I cannot highly recommend enough NUTRICALM. It’s rich in vitamin B, C, and chamomile. It may make your pee a little yellow but don’t be alarmed that’s totally normal and due to the B vitamins.
Vitamin C is also crucial for fighting depression and is best obtained from whole foods such as peppers, citrus fruits, broccoli, sweet potatoes etc
For additional support, I recommend this > VITAMIN C < supplement.
B vitamins are good for our nervous system and help with depression as it has a positive effect on serotonin levels. B vitamins are better consumed from whole food sources such as wild rice, quinoa, green leafy greens, buckwheat, grass-fed beef, and free-range eggs.
For additional support, I recommend this > VITAMIN B < supplement.
Vitamin B6 (especially with magnesium and taurine) has positive effects on serotonin, the happy hormone that is usually deficient in depressed individuals. Fluctuating serotonin levels may be a contributing factor in the depression common in menopause. B vitamins can help, so it’s a great supplement to try!
Sleep is one of the main lifestyle factors affected significantly by menopause due to night sweats, heightened anxiety, and hormone fluctuations.
Valerian has been used in traditional medicine for thousands of years. It’s a popular herb for supporting the body to deal with stress/insomnia and has been shown in studies to be beneficial in reducing the amount of time it takes people to fall asleep.
Limiting alcohol and caffeine can help, as well as having a small serving of starchy carbohydrates before bed to increase serotonin levels.
Probiotics help with gut disorders, urinary tract infections, poop problems, and in the case of menopause restoring vaginal flora. They also help fight menopausal hair loss, as well as hot flushes and night sweats.
I recommend this > PROBIOTIC < supplement. Alongside this Kefir is a good natural probiotic. Also, peppermint/ginger teas and lightly cooking raw vegetables will help with any bloating.
In closing, there is no doubt that diet and carefully selected supplements can help with the menopause, but also do not under estimate the power of talking. Whether that be with a counsellor, reaching out to a friend or getting in touch with a health specialist such as myself.
If you suspect you’re menopausal you’re not mad. It’s a real thing and a very normal stage of womanhood, and with the right strategies, it can be managed smoothly.
Please do not suffer in silence. Reach out and let’s talk. Call/text me on 07748298728 or email GAYNOR@B-FIT.UK.COM for a free confidential chat. I’m here to support you in this transition.
Lastly, I’m definitely going to be covering this topic in future blogs and how nutrition and a healthy lifestyle can help you significantly navigate the menopausal madness. So watch this space!
Love Gaynor x