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5 Promising Supplements for Menopausal Symptoms
In later life like in the forties and fifties, women experience declining sexual powers with low estrogen levels. Anxiety and depression set in with hot flashes and vaginal dryness. Pain occurs during sexual intercourse. Sleep disturbances arise common. Menstruation gets irregular on missing.
Natural Approaches to Reduce Symptoms
Regular exercise and ample hydration are advised. Avoid obesity. A nutritious diet should include lots of vegetables and fruits. Avoid skipping meals. Cut down on processed foods and refined sugar. Eat foods that contain phytoestrogens.
Essential vitamins at this stage of life include magnesium and especially magnesium glycinate. Further, Vitamins A, B6, and B12, K, C, and D do well along with Omega 3 fatty acids.
A big boost to estrogen levels may be obtained through garlic oil supplements, flaxseeds, soy, red clover, and dark chocolate, among others.
1. Black Cohosh
Actaea racemosa grows to the east of North America, as a flowering plant variety. According to one study, postmenopausal women took black cohosh for 8 weeks and witnessed reduced hot flashes, both in number and intensity. Ongoing research stresses the safety factor compared to the past. Black cohosh does not work like estrogen, according to some while others believe the opposite. No worry remains about its impact on hormone-sensitive tissue in the breast and uterus. Thus, low risk and affordable costs make it a good choice with positive results.
Native American have used this herbal medicine for ages to treat numerous diseases. It is commonly taken to reduce the intensity of menopausal symptoms like hot flashes and night sweats.
However, black cohosh is not for all women. Those who have liver disease are advised against taking it. if the supplement has harmful additives, it might be a further risk. Third-party certification ensures that the supplement is valid and free from contamination.
Data on about 8000 women before, during, and after menopause did not confirm that black cohosh is more effective than other palliatives. The researchers feel that more research is necessary.
While adverse effects are quite uncommon, some indications are noted. Stomach upsets with nausea and skin rashes are the reported mild symptoms after taking it.
An international favorite among herbal medicines, traditional Chinese medicine has used ginseng for centuries. Ginseng is believed to help immunity and promote heart health besides enhancing energy levels. Though a few varieties of ginseng are found, Korean red ginseng relates to menopause alleviation. In 2016, research indicated that Korean red ginseng increases sex drive and improves well-being in menopausal women. Yet, the gathered evidence may not be effective enough and further research is required.
According to studies, the ginseng roots of the Panax genus help improve mood and sleep quality. Ginseng also helps with sexual problems during menopause. In 2019, women who took 500 mg of Panax ginseng for 4 weeks 2 times a day improved with sexual performance. They had enhanced sexual desire and arousal with satisfying orgasms. Hot flashes, however, were not relieved.
Regarding safety, there is little doubt that Korean red ginseng may be used by adults during the short term with no worries. Among the side effects is raised blood sugar which makes it unsafe for diabetics. Additionally, skin rash, diarrhea, and dizziness have been reported. Difficulty in sleeping, and headaches are common side effects.
The impact of ginseng works against certain medications taken to control blood pressure and cholesterol along with blood thinning. Talk it over with a healthcare professional to be safe.
Soybeans contain ample quantities of isoflavones with a similar structure to the hormone estrogen. Isoflavones have a similar impact on the bodies of menopausal women. The decline in estrogen causes marked symptoms of low sex drive. Soy makes up for the deficiency and helps relieve the symptoms. Research continues and more studies would reinforce what many believe.
Studies also indicate that soy consumption reduces hot flashes but evidence on large-scale trials is lacking. Numerous studies find that bone health stands to gain through soy isoflavones. Hot flashes also reduce in number and duration.
Soy nuts and tofu along with phytoestrogen supplements bring partial relief from hot flashes. Compounds like estrogen occur in some plants. Research needs to collect more conclusive evidence. A June 2016 study revealed that women who took soy isoflavone supplements reduced hot flashes by 30 percent and vaginal dryness improved. Another study indicated that 60 mg of isoflavones per day for 3 months reduced hot flashes by over 55 percent. Night sweats decreased by over 40 percent.
As long as an allergy to soy is absent, soy-based foods bring lots of benefits and are quite safe. The highest nutrients come from minimally processed soy foods. Soybeans along with tofu, and tempeh are highly nutritious with the maximum isoflavone percentage. Whether long-term consumption of soy isoflavones is safe remains unknown.
Reported side effects commonly include stomachache and diarrhea. Medical consultation is necessary.
4. Flax Seeds
Flaxseed along with flaxseed oil relieves the gentle menopausal symptoms among women. Linum usitatissimum also goes by the name of linseed. They naturally contain ample lignans which bring a balance of feminine hormones. Studies failed to show relief from night sweats though. In terms of chemical structures and functions, certain plant compounds like these imitate the estrogen hormone that is lacking in menopause. Can it not become a convenient substitute? Flax helps distressed women in menopause by relieving hot flashes and bone loss through estrogen-like action.
Several studies support the reduction in the number of hot flashes and their durations through the action. A 3-month study of 140 women in menopause showed intense improvements in the symptoms and general well-being.
With powerful nutrients, flax seeds ensure absolute safety. They assure of fiber intake and healthy fats too.
The Valeriana officinalis flowering plant provides precious roots used in many herbal medicines. They induce calm. Valerian root helps to relieve several health conditions that include hot flashes in menopausal women. Insomnia, Anxiety, Pain Relief, Muscle Relaxant, and Heart Health are some super advantages. Even though perfect evidence may be lacking, there are ample chances of successful results.
Consider 3 studies that involved 68, 60, and 100 women in menopause. In the first and second studies, valerian supplements effectively relieved symptoms. A combination of valerian and lemon balm in the third study improved sleep quality significantly.
Valerian is quite safe but the not-so-strong side effects could include headache, dizziness, and upset digestion. Those on sleep medications should avoid valerian.
All is not lost for women in the later stages of life when menopause sets in. Certain supplements provide respite. Exercise, hydration, and an active lifestyle should keep women going far beyond middle age. Don’t forget to take a nutritious diet with regular hours of good-quality sleep.
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