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Women’s health in the period of menopause: Detailed leadership
Section 1: Understanding of menopause and its symptoms
The menopause, defined as the cessation of menstruation for 12 months in a row, marks the end of the reproductive phase of the woman’s life. This is a natural biological process, not a disease, but it is often accompanied by various physiological and psychological changes caused by a decrease in estrogen and progesterone levels. The average age of menopause is 51 years, but it can occur earlier or later, depending on genetics, lifestyle and health status.
1.1. Stages of menopause:
- Perimenopausa: This transition phase preceding menopause can begin a few years before the cessation of menstruation. It is characterized by irregular menstrual cycles, changes in bleeding (more plentiful or scarce), mood swings, tide, problems with sleep and dry vagina. The level of hormones begins to fluctuate, which leads to these symptoms.
- Menopause: It is officially diagnosed after 12 months of lack of menstruation. The level of estrogen and progesterone is significantly reduced, and the symptoms of perimenopause can remain or even intensify.
- Postmenopause: This phase begins after menopause and lasts until the end of life. Although some symptoms may decrease over time, the risk of developing certain diseases, such as osteoporosis and cardiovascular diseases, increases.
1.2. The main symptoms of menopause:
Symptoms of menopause vary from a woman to a woman in intensity and duration. Some women experience only slight inconvenience, while others suffer from significant violations that affect the quality of their life. The most common symptoms include:
- Tucks of heat: Sudden sensations of heat, spreading through the body, often accompanied by redness of the skin and sweating. It is believed that they are caused by changes in the hypothalamus, the area of the brain that regulates body temperature.
- Night sweating: The ebbs arising at night, leading to abundant sweating and violating sleep.
- Sleep disorders: Difficulties with falling asleep, frequent awakening, insomnia. A decrease in estrogen levels can affect neurotransmitters that regulate sleep.
- Mood swings: Irritability, anxiety, depression, tearfulness. Hormonal vibrations affect the chemical balance of the brain, causing emotional instability.
- Dry vagina: A decrease in estrogen levels leads to thinning and dryness of the mucous membrane of the vagina, causing discomfort during intercourse.
- Libido decrease: Reducing sex drive associated with hormonal changes and dry vaginal.
- Urination problems: Far urination, urinary incontinence, urinary tract infection. A decrease in estrogen levels affects the muscles of the pelvic floor and the mucous membrane of the bladder.
- Dry skin and hair: A decrease in estrogen levels affects the production of collagen and elastin, which leads to dryness, thinning of the skin and hair loss.
- Weight gain: Slow down metabolism and change in fat distribution.
- Problems with memory and concentration: Difficulties with memorizing information, distraction. Hormonal changes affect cognitive functions.
- Headaches: Incorrect or change in the nature of headaches.
- Joint pain and muscles: Arthralgia, myalgia. A decrease in estrogen levels affects the state of cartilage and muscles.
- Osteoporosis: Reducing bone density, increasing the risk of fractures. Estrogen plays an important role in maintaining bone health.
1.3. Diagnosis of menopause:
The diagnosis of menopause is usually made on the basis of an anamnesis and symptoms. In some cases, the doctor may prescribe blood tests to measure the level of hormones, such as follicle -stimulating hormone (FSH) and estradiol. An increased level of FSH and low estradiol level can confirm the diagnosis of menopause. However, hormonal tests are not always necessary, especially if a woman has typical symptoms and age corresponding to menopause.
Section 2: The role of dietary supplements in maintaining female health during menopause
Biologically active additives (dietary supplements) can play an auxiliary role in facilitating the symptoms of menopause and maintain general health. It is important to understand that dietary supplements are not a replacement for drug treatment prescribed by a doctor, and their effectiveness can vary depending on the individual characteristics of the body and a particular product. Before taking any dietary supplements, it is necessary to consult a doctor in order to avoid undesirable interactions with other medicines and make sure their safety.
2.1. Phytoestrogens:
Phytoestrogens are plant compounds that are similar in structure and action to estrogen. They can contact estrogen receptors in the body and have a weak estrogen effect, which can help alleviate some symptoms of menopause.
- Soy: Soybean beans contain isoflavons, such as genistaine and daidzein, which are powerful phytoestrogens. Studies have shown that the use of soybean can help reduce the ebbs of heat, night sweating and improve bone density. However, the results of the research are contradictory, and not all women react equally to Soy. You should choose fermented soy products, such as the pace, Miso and Nato, since they are better absorbed by the body.
- The mechanism of action: Isoflavons are associated with the estrogen receptors of Alpha and Beta, exerting a selective estrogenic effect. They can also have antioxidant properties.
- Dosage: The recommended dose of isoflavonov is 40-80 mg per day.
- Side effects: May include bloating, constipation and allergic reactions. The use of soybean people with allergies to the soy, diseases of the thyroid gland and cancer of the mammary gland, sensitive to estrogens, without consulting a doctor, should be avoided.
- Red Clover: Contains isoflavones, such as biohanin A, formononetin and daidzein. Studies show that the red clover can help reduce the ebbs of heat, improve sleep and reduce the risk of osteoporosis.
- The mechanism of action: Red clover isoflas are associated with estrogen receptors and have an estrogenic effect.
- Dosage: The recommended dose of red clover extract is 40-80 mg of isoflavons per day.
- Side effects: They may include headaches, nausea and rash. The use of red clover should be avoided by people with blood coagulation and breast cancer, sensitive to estrogens, without consulting a doctor.
- Len: Flax seeds contain Lignans, which are phytoestrogens. Len is also rich in fiber and omega-3 fatty acids. Studies have shown that flax can help reduce the ebbs of heat, improve mood and reduce the risk of developing cardiovascular diseases.
- The mechanism of action: Lignans are metabolized in the intestines in Enterolactone and Enterodiol, which are associated with estrogen receptors. Len also has antioxidant and anti -inflammatory properties.
- Dosage: The recommended dose of ground flax seeds is 1-2 tablespoons per day.
- Side effects: They may include bloating, constipation and diarrhea. Len with enough water should be consumed.
2.2. Plant extracts:
- Black Kokhosh (Klopogon Business): One of the most popular dietary supplements to alleviate the symptoms of menopause. Studies show that black cunning can help reduce the ebbs of heat, night sweating and improving sleep. However, the mechanism of action of the Black Kochosha has not been fully studied.
- The mechanism of action: It is assumed that black horsesholic affects neurotransmitters in the brain, such as serotonin, and not on estrogen receptors.
- Dosage: The recommended dose of black hot extract is 40-80 mg per day.
- Side effects: Can include gastrointestinal disorders, headaches and dizziness. In rare cases, cases of liver damage were reported. The use of black hot people with liver diseases and pregnant women should be avoided.
- Diagil medicinal (Dong quai): It is traditionally used in Chinese medicine to treat gynecological problems. It is believed that Diaghil has estrogenic properties and can help alleviate the symptoms of menopause, such as the ebbs of heat and dry vagina. However, scientific evidence of the effectiveness of Diaghil is not enough.
- The mechanism of action: It is assumed that the Diagil contains compounds that are associated with estrogens.
- Dosage: The recommended dose of Diaghil extract is 1-3 grams per day.
- Side effects: They may include a skin rash, increased sensitivity to the sun and blood coagulation disorders. The use of Diaghil should be avoided by people with blood coagulation and pregnant women.
- Maka Peruvian: Maki root is traditionally used to increase energy, libido and improve mood. Some studies show that poppy can help reduce the symptoms of menopause, such as the ejiumns of heat, night sweating and depression.
- The mechanism of action: Maca contains compounds that affect the endocrine system and can improve hormonal balance.
- Dosage: The recommended dose of poppy powder is 1-3 grams per day.
- Side effects: They may include bloating, stomach disorder and insomnia.
2.3. Vitamins and minerals:
- Calcium: It is important for the health of bones and the prevention of osteoporosis, the risk of which increases after menopause.
- The mechanism of action: Calcium is the main building block of bones. Sufficient calcium consumption helps maintain bone density and reduces the risk of fractures.
- Dosage: The recommended daily dose of calcium for women during menopause is 1200 mg.
- Sources: Dairy products, green leafy vegetables, enriched products and dietary supplements with calcium.
- Side effects: They may include constipation and formation of kidney stones. Calcium should be taken with a sufficient amount of liquid.
- Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health.
- The mechanism of action: Vitamin D helps the body absorb calcium from food and dietary supplements. It also plays an important role in the immune system and other body functions.
- Dosage: The recommended daily dose of vitamin D for women during menopause is 600-800 IU.
- Sources: Burnt fish, egg yolks, enriched products and dietary supplements with vitamin D.
- Side effects: With excessive use of vitamin D, nausea, vomiting and weakness may occur.
- Vitamin B12: It is important for the health of the nervous system and the prevention of anemia. The assimilation of vitamin B12 can decrease with age.
- The mechanism of action: Vitamin B12 is necessary for the formation of red blood cells and maintaining the health of nerve cells.
- Dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg.
- Sources: Meat, fish, poultry, dairy products and enriched products. People who adhere to a vegetarian or vegan diet are recommended to take dietary supplements with vitamin B12.
- Side effects: Usually well tolerated.
- Magnesium: Participates in many body functions, including the regulation of blood pressure, blood sugar and nervous system. Magnesium can also help improve sleep and reduce the ebbs of heat.
- The mechanism of action: Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body. It helps regulate the nervous system, blood sugar and blood pressure.
- Dosage: The recommended daily dose of magnesium for women is 310-320 mg.
- Sources: Green leafy vegetables, nuts, seeds and whole grains.
- Side effects: They may include diarrhea and stomach disorder.
- Vitamin E: An antioxidant that can help reduce the ebbs of heat and dry vagina.
- The mechanism of action: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It can also have anti -inflammatory properties.
- Dosage: The recommended daily dose of vitamin E for adults is 15 mg.
- Sources: Vegetable oils, nuts, seeds and green leafy vegetables.
- Side effects: With excessive use of vitamin E, blood coagulation disorders may occur.
2.4. Omega-3 fatty acids:
Omega-3 fatty acids, such as EPK (eicopascentaic acid) and DHG (non-oxaexaic acid), are important for the health of the heart, brain and joints. They can also help improve mood and reduce skin dryness.
- The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties and can help reduce the risk of developing cardiovascular diseases, depression and arthritis.
- Dosage: The recommended daily dose of EPK and DGK is 250-500 mg.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, chia and walnuts.
- Side effects: They may include fishing and stomach disorder.
2.5. Probiotics:
Probiotics are living microorganisms that bring health benefits when they are consumed in sufficient quantities. They can help improve intestinal health, strengthen the immune system and reduce vaginal discomfort associated with menopause.
- The mechanism of action: Probiotics help maintain a healthy balance of intestinal microflora, which is important for digestion, immunity and general health.
- Dosage: The dosage of probiotics depends on a specific product and a strain of bacteria.
- Sources: Enzymed products (yogurt, kefir, sauerkraut) and dietary supplements with probiotics.
- Side effects: They may include bloating and stomach disorder, especially at the beginning of the reception.
2.6. Adaptogens:
Adaptogens are plant substances that help the body adapt to stress and improve the overall state of health.
- Ashwaganda: It is traditionally used in Ayurvedic medicine to reduce stress, anxiety and improve sleep.
- The mechanism of action: Ashvaganda helps regulate the level of cortisol, stress hormone, and improves the function of the adrenal glands.
- Dosage: The recommended dose of Ashvaganda extract is 300-500 mg per day.
- Side effects: They may include drowsiness and stomach disorder. Ashwaganda should be avoided for people with thyroid diseases and pregnant women.
- Rodiola pink: It can help improve energy, mood and cognitive functions.
- The mechanism of action: Rhodiola pink affects neurotransmitters in the brain, such as serotonin and dopamine.
- Dosage: The recommended dose of Rhodiola Rozova extract is 100-400 mg per day.
- Side effects: They may include insomnia and irritability.
2.7. Other dietary supplements:
- Melatonin: A hormone that regulates a dream. It can help improve sleep in women during menopause.
- The mechanism of action: Melatonin regulates the sleeping cycle.
- Dosage: The recommended dose of melatonin is 1-5 mg before bedtime.
- Side effects: They may include drowsiness and headache.
- Hyaluronic acid: It can help reduce the dry vagina and improve skin moisturizing.
- The mechanism of action: Hyaluronic acid attracts and holds moisture.
- Dosage: The dosage of hyaluronic acid depends on the form of the release (capsules, cream, candles).
- Side effects: Usually well tolerated.
Section 3: Choosing and using dietary supplements: important recommendations
- Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any diseases or take other medicines, be sure to consult your doctor. He will be able to evaluate your individual needs and risks, as well as help you choose the most suitable and safe products.
- Quality and safety: Choose dietary supplements from reliable manufacturers who test their products for cleanliness, efficiency and safety. Look for products certified by independent organizations such as NSF International or USP.
- Dosage: Follow the dosage instructions indicated on the product label. Do not exceed the recommended dose, as this can increase the risk of side effects.
- Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Discuss with your doctor all the medicines and dietary supplements that you take to avoid undesirable interactions.
- Individual reaction: The reaction to dietary supplements can vary from person to person. If you experience any side effects, stop taking the product and consult a doctor.
- Do not replace drug treatment: Bades are not a replacement for medical treatment prescribed by a doctor. If you have any diseases, such as osteoporosis or cardiovascular diseases, continue to take prescribed drugs and follow the doctor’s recommendations.
- Healthy lifestyle: Bades are only an addition to a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management.
Section 4: Nutrition and lifestyle during menopause
In addition to taking dietary supplements, a balanced diet and a healthy lifestyle play an important role in maintaining female health during menopause.
- Balanced nutrition: Use a variety of foods rich in nutrients, such as fruits, vegetables, whole grain products, low -fat protein sources and healthy fats.
- A sufficient amount of calcium and vitamin D: As mentioned above, calcium and vitamin D are important for bone health.
- Restriction of processed products, sugar and saturated fats: These products can help increase weight, inflammation and other health problems.
- Regular physical exercises: Exercise help maintain the health of bones, muscles and hearts, and also improve mood and sleep. Both aerobic exercises (walking, swimming, running), and strength training are recommended.
- Sufficient sleep: Try to sleep at least 7-8 hours at night.
- Stress management: Practice stress management methods such as yoga, meditation or tai-chi.
- Refusal of smoking: Smoking can aggravate the symptoms of menopause and increase the risk of diseases.
- Alcohol use restriction: Excessive alcohol consumption can negatively affect health.
- Regular medical examinations: Pass regular medical examinations to control your health and identify any problems at an early stage.
Section 5: Research and evidence of dietary supplements
It is important to note that evidence of the effectiveness of dietary supplements to alleviate the symptoms of menopause is often limited and contradictory. Many studies are small sizes, short duration or disadvantages in design. Therefore, it is important to critically evaluate the information and consult a doctor before taking any dietary supplements.
- Soybeans and isoflavoni: The meta-analyzes of research have shown that soy and isoflavons can slightly reduce the ecstatic ebbs, but the effect can be small and not all women.
- Black Kokhosh: The results of the studies of the Black Kochosha are also contradictory. Some studies show that it can be effective for reducing the heat of heat, while others do not detect a significant effect.
- Red Clover: Some studies show that the red clover can help reduce the ecstatic eba, but additional studies are needed to confirm these results.
- Other dietary supplements: Data on the effectiveness of other dietary supplements, such as drug diagil and Peruvian Maca, are limited and require further research.
Section 6: Legal and regulatory aspects of dietary supplements
Different countries have different rules for regulating dietary supplements. In some countries, such as the United States, dietary supplements are regulated as food, and not as medicines, which means that they should not go through strict clinical trials before being launched on the market. This may complicate the assessment of their safety and efficiency.
- Informed consent: It is important to understand that dietary supplements do not go through the same strict checks as medicines. Before taking dietary supplements, it is necessary to carefully study information about the product, manufacturer and possible side effects.
- Manufacturer’s responsibility: Bad manufacturers are responsible for the safety of their products, but the control of this by the regulatory authorities may be limited.
- Counterfeit products: There is a risk of acquiring counterfeit or poor -quality products. Buy dietary supplements only from trusted suppliers.
Section 7: Prospects and future research
Despite the existing restrictions, the research of dietary supplements to alleviate the symptoms of menopause continues. Future research should be larger, well -planned and prolonged to get more accurate results.
- Personalized approach: It is important to consider the individual characteristics of each woman when choosing dietary supplements. The development of personalized approaches to the treatment of symptoms of menopause can be more effective than universal solutions.
- Combined approaches: Studies of combined approaches, including dietary supplements, a change in lifestyle and other treatment methods can give more promising results.
- Action mechanisms: Further study of the mechanisms of the action of dietary supplements will help to understand how they work and how they can be used more efficiently.
Section 8: General warnings and important comments
- Do not self -medicate: Never self -medicate and do not replace the dietary supplement treatment prescribed by the doctor.
- Report the doctor about all the dietary supplements: This is important to prevent undesirable interactions with drugs.
- Be careful with promises: Do not believe the products that promise miraculous healing.
- Trust the proven sources of information: Get information about dietary supplements only from reliable and authoritative sources.
- Listen to your body: If you experience any side effects, stop taking the product and consult a doctor.
This comprehensive guide provides a detailed overview of dietary supplements (БАДы) for women’s health during menopause. It covers the various stages of menopause, common symptoms, the role of different types of supplements, including phytoestrogens, herbal extracts, vitamins, minerals, omega-3 fatty acids, probiotics, and adaptogens. It also emphasizes the importance of consulting with a healthcare professional before starting any new supplement regimen, choosing high-quality products, and adopting a healthy lifestyle. The article includes information on dosages, potential side effects, and interactions with medications. Finally, it addresses legal and regulatory aspects of dietary supplements and highlights the need for further research in this area. Remember to always consult your doctor before making any significant changes to your healthcare plan.