(Menopause Month – October 2021)
For women in their 40s onwards, the menstrual cycle and hormone balance begins to change as you approach the menopause. Understanding the changes that are going on within your body can really help to work out how best to support it. With this in mind Wassen has created five simple tips to help you successfully thrive during the menopause.
- Look after bone health
The reduction in oestrogen levels that occurs around the time of menopause results in increased bone density loss leading to poorer, less robust bone structure and potential bone weakness. Bone health is a big deal as we age, so make sure you are getting enough of the right nutrients needed for normal, healthy bones, including calcium, vitamin D and magnesium.
It is well known that to include plenty of calcium in your diet, to eat a modest amount of dairy products, preferably organic ones, as well as dark, green leafy vegetables. Since the pandemic the new advice from Public Health England is that adults and children over the age of one should consider taking a daily supplement containing 10µg of vitamin D,especially in autumn and winter[1].
Finally consider taking a supplement with a significant amount of magnesium, this plays a significant part in the maintenance of normal bones. For women over 50, consuming at least 1200mg of Calcium and 20µg of Vitamin D a day, help to reduce the loss of bone mineral in post-menopausal women. Low bone mineral density is a risk factor for osteoporotic bone fractures.
- Skin, hair and nails need extra attention
Oestrogen depletion throughout menopause has been linked to atrophic skin changes and acceleration of skin aging. This skin aging, due to lowered oestrogen can cause the skin to appear thinner containing less collagen, decreasing elasticity, potentially increasing the appearance of wrinkles and dryness.[2]
Depressing isn’t it? So consider taking a supplement with at least 100% NRV of vitamin C, which plays an important role in the formation of collagen. Collagen is a vital structural component for the normal function of skin and cartilage. Zinc is also crucial for the maintenance of normal hair, skin and nails. Both Vitamin C and Zinc also play an important role in keeping the immune system in working order.
- Support your hormone balance
Oestrogen is of course a sex hormone and combined with testosterone and progesterone is responsible for many factors in sexual health. As explained above, during this time your hormones are going to change but there are some nutrients that maybe helpful to include in your diet at this life stage.
Vitamin B6 is crucial for the maintenance of normal hormonal activity and found in foods including chicken, soya beans, oats and bananas. Taking B vitamins in a B complex is a good idea. Vitamins B6, B12 and Folic Acid all support normal homocysteine metabolism. Homocysteine is a chemical found in the body naturally and the relationship between high homocysteine and age-related cognitive function and heart health is a subject of much research.[3]
- Essential fats
It is important that the body is nourished with omega 3 and 6 fats at this life stage, which are found in nuts, seeds and oily fish[4]. Consuming a daily amount of 250mg the omega 3 fats Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) helps support normal heart function. In addition to making sure that you eat enough fish, increase your intake of essential fats by making small chages to your food choices. A great start is to replace cheese, milk and butter with alternatives e.g. tahini spread, hummus, a flaxseed oil for dipping and add seed oils to salad dressings.
- Choose a supplement for this life stage
And of course, you can always add a little extra support by introducing a food supplement to your daily routine. Wassen Magnesium-OK is a one-a-day nutritional supplement especially for women to help support general health and vitality throughout the peri menopause, menopause and beyond.
It contains a balanced combination of six important minerals including Magnesium which contributes to the reduction of tiredness and fatigue and normal psychological function, plus chromium which helps keep blood glucose levels normal. Magnesium OK also contains eight vitamins including Vitamin B6, which contributes to the regulation of hormonal activity.
Wassen Magnesium-OK (£11.99) is available to buy from www.wassen.com, Amazon, Boots the Chemists, health food stores and independent pharmacies.
Food supplements should not replace a balanced diet and a healthy lifestyle.
[1] https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
[2] Price B, Wilcock D, Weekman E, Hyperhomocysteinemia as a Risk Factor for Vascular Contributions to Cognitive Impairment and Dementia, Frontiers in Aging Neuroscience, 2018, 10, 350, https://www.frontiersin.org/article/10.3389/fnagi.2018.00350
https://onlinelibrary.wiley.com/doi/10.1111/joim.13279
[4] https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/
