Menopausal symptoms - how to relieve them, vitamins/minerals, food supplements, healthy foods

First, let's clarify the terminology. The term 'menopause' is often equated with the term 'climacteric', which is not completely correct. Climacterium is a general term for the climacteric period, characterized by a gradual decline in ovarian function, and comprises three phases:

1. Perimenopause - the transitional phase starting around the age of 45-47 years (on average 4 years before menopause) + 1 year after the end of menstruation. The main symptom is changes in the menstrual cycle: both in duration and volume of blood loss. In the second half of perimenopause, the decrease in the 'main female hormone' oestrogen accelerates, but fertility (the ability to become pregnant) is preserved.
2. Menopause proper. This is the period starting after the last natural menstrual period. It can only be determined 'in retrospect': if a woman has not menstruated for 12 months, she is in menopause. The production of sex hormones decreases during this phase until reproductive function ceases. Important. Lack of menstruation can have many other causes. Therefore, in women over the age of 35, in case of absence of menstruation for 3 months or more, menopause tests are performed, which usually include a follicle stimulating hormone (FSH) test. In case of true menopause, including premature or artificial menopause, the FSH level increases several times.
3. Postmenopause - the continuous absence of menstruation, which chronologically begins 1 year after the confirmation of menopause and lasts conditionally until the age of 65-70 years, although there are no fixed time limits. Clinically, however, early postmenopause (up to 5 years) and late postmenopause (5-10 years) are distinguished.

Symptoms of menopause

Many women experience menopause and early postmenopause with difficulty. Specific symptoms may already appear in late perimenopause, but often develop intensely in the form of menopause syndrome:

• Hot flushes (usually in the face, neck and chest). Important. Hot flushes are one of the main signs of climacteric and occur in over 60% of cases. If a 35-year-old woman is not menstruating and has hot flushes, her body is examined for early menopause;
• Blood pressure fluctuations, headaches;
• Chills, night sweats - these conditions, like hot flushes, are due to dysregulation of the body's thermoregulation due to decreased estrogen;
• Tachycardia - rapid heartbeat, also related to decreased estrogen;
• Sleep disturbances, depressive moods, anxiety, emotional lability - sudden mood swings for no reason, crying, irritability, angry outbursts, etc.;
• Problems with memory and concentration (the cause is deterioration of vascular tone and therefore cerebral circulation);
• Low libido, dryness of vaginal mucous membranes and associated frequent vaginal infections (vaginitis, urinary tract infections such as cystitis etc.);
• Weight gain with normal appetite;
• Increased bone fragility due to decreased bone density (osteoporosis);
• "Always cold hands and feet", thinning of hair, dry skin with flaking and wrinkling;
• Urinary incontinence due to lowering of the internal organs, including the bladder and uterus, which is linked to a decrease in muscle mass and connective tissue that normally supports the organs.

As we can see, menopausal and post-menopausal symptoms can significantly affect a woman's quality of life. Fortunately, scientific progress is not standing still - modern medicine, including nutrition, offers many effective methods for relieving these unpleasant conditions.

Treating menopause symptoms

Of course, there is no "universal pill" for menopause that will immediately eliminate all symptoms. But the most effective approach in evidence-based medicine is hormone therapy with oestrogen-containing preparations - sometimes in combination with progestins (e.g. to prevent endometrial pathologies).

Hormone replacement therapy (HRT) is prescribed on a long-term basis, but only in the absence of contraindications - and there are many: liver/renal dysfunction, breast or ovarian cancer, thrombophlebitis, blood clotting disorders, etc.

Otherwise, "doctors solve problems as needed", including prescribing:

• Antidepressants - to reduce mental discomfort, depression, anxiety and even frequency/intensity of hot flushes;
• Synthetic estrogens in intravaginal form. For example, suppositories for vaginal dryness in menopause often contain estrogens;
• Bisphosphonates - for the prevention or treatment of existing osteoporosis. These are usually preparations of zoledronic or alendronic acid. Incidentally, bisphosphonates can in some cases even replace the use of estrogens in HRT.

In some cases, when the menopause syndrome is not too intense, women manage to manage with these "gentle" methods alone. Let's look at these methods in more detail.

Vitamins and minerals in menopause

Among the micro- and macronutrients whose need increases during menopause is Vitamin E (Tocopherol), a powerful antioxidant. It promotes the synthesis of progesterone and oestrogen, and in itself resembles the hormone progesterone. Therefore, due to the effect of tocopherol, a woman's body does not react so strongly to hormonal changes. Vitamin E strengthens the capillaries, reduces the risk of varicose veins, hot flushes and dry mucous membranes. Its use is also proven to reduce anxiety and depressive symptoms during menopause.

Vitamin D-like hormone (Cholecalciferol) - without it, complete absorption of calcium and phosphates in the intestine is not possible. Consequently, taking vitamin D during menopause significantly reduces the risk of osteoporosis. The dose required is determined by the doctor on the basis of the results of a blood test (25(OH)D).

B vitamins are important in menopause, each in their own way:

• Vitamin B2 (Riboflavin) relieves depressive symptoms, supports the immune system and metabolism;
• B6 (Pyridoxine) protects against mood swings, benefits the brain and immune system;
• B7 (Biotin) - one of the most effective ways to improve the health of hair, which becomes thinner and sheds more during menopause; biotin is also beneficial for skin and nails, which also suffer during menopause;
• B9 (folic acid) regulates hormone balance and supports the cardiovascular system, reducing the risk of high blood pressure and other menopausal heart-related problems. Important. The appropriate dose of folic acid should be prescribed by your doctor;
• B12 (Cyanocobalamin) participates in metabolism, reduces the risk of weight fluctuations and has a positive effect on memory and cognitive functions.

Calcium is not only needed in menopause to maintain normal bone density and prevent osteoporosis. This macronutrient is part of connective tissue and its lack negatively affects the condition of bones, hair, nails and skin (dryness, thinning, itching). Important! Calcium must be taken in parallel with vitamin D and magnesium so that all three substances are fully absorbed. Calcium citrate (instead of carbonate) is recommended.

Magnesium - in the absence of this macronutrient, hot flushes intensify during menopause, as magnesium deficiency increases the sensitivity of vessels to menopausal hormonal changes. Taking magnesium, particularly in the form of citrate or bisglycinate, has been shown to actually reduce the frequency and intensity of hot flushes. Magnesium should be taken before bedtime, ideally in 'tandem' with vitamin B6.

In addition, taking omega-3 polyunsaturated fatty acids, methylsulfonylmethane (MSM, a sulphur-based compound beneficial for joints), selenium and various amino acids is not unnecessary. However, it is not recommended to take all these supplements on your own - it's best to consult a doctor to establish an effective regimen and appropriate dosages.

Herbal supplements in menopause

Herbal dietary supplements with phytoestrogens - isoflavones with a similar hormonal effect - can bring significant benefits in the menopause. Of course, they differ structurally from human steroid hormones, but they still show some estrogenic activity - exactly what is needed in menopause, when estrogen levels fall.

The most tested dietary supplements in this case are:

• Cimicifuga racemosa (Cimicifuga racemosa);
• Red clover;
• Soybeans;
• Hop cones;
• Linseed.

St. John's wort - the best-known herbal antidepressant - can be used to combat depressive symptoms. But they should be used with caution - not only do they have contra-indications, but they can also interact undesirably with various medications.

Nutrition in menopause

There is no special 'strict diet' for the menopause. The main recommendation applies to all people over 35 years of age - reduce the amount of "fast" carbohydrates. In the body, they are actively converted into fats and increase cholesterol levels, including "bad" cholesterol (low-density lipoproteins - LDL and very low-density lipoproteins - VLDL).

As regards reducing the amount of animal fats, which also add 'bad' cholesterol, and protein in the diet, it is advisable to consult a nutritionist.

In general, the menopausal diet should be enriched with plant products containing "phytoestrogens" and other beneficial substances mentioned above:

• Linseed or linseed oil (but do not ignore the contraindications for their use!);
• Soy and soy products;
• Various nuts and seeds - the best natural sources of vitamin E;
• Parsley, alfalfa, celery;
• Fennel, apples;
• Oily fish (source of Omega-3 fatty acids).

The list of 'stop products' in menopause should ideally include various prepared foods, fast foods, salted/smoked products, margarine and other trans fats.

By following these simple recommendations, you can significantly improve your overall health during menopause - and 'more serious' measures, if necessary, will be recommended by your doctor.