Nutrients and Menopause

It’s important for women to stay healthy during menopause. More and more women are taking control of their nutritional health by incorporating natural products into their daily regimen. Eating right and choosing proper supplements for nutritional insurance are extremely important.

According to the North American Menopause Society, the majority of women experience menopause at about age 51, but it can occur as early as the 30’s or as late as the 60’s.

Common Signs of Menopause Include:

  • Hot flashes
  • Night sweats
  • Personal dryness
  • Irregularity in menstrual cycle
  • Mood swings
  • Irritability
  • Fatigue
  • Sleeplessness

Vitamin A

Women who experience heavy menstrual bleeding and dryness of the skin, benefit by taking Vitamin A supplement. Natural food sources of Vitamin A include carrots, spinach, watermelons and goat liver.

Vitamin B6

This vitamin plays a critical role in the manufacture of serotonin which is much required during menopause. Vitamin B6 levels are found to be low in menopausal women. This vitamin also helps fight and decrease insomnia and irritability, which are typically menopausal symptoms. It may be a helpful addition in treating menopausal symptoms.

Vitamin D

During menopause, there is an increased need for calcium as the estrogen levels are low. Vitamin D promotes the absorption of calcium from the intestines. Hence, it is functional in preventing osteoporosis. The best way to get an adequate quota of Vitamin D is to take a walk in the sun, eat fish oils and fortified cereals rich in Vitamin D.

Vitamin E

The chemical activities of this vitamin are not clearly verified, but it is believed that it may relieve menopausal women of hot flashes and depression. Vitamin E is an antioxidant that helps douse the destructive effects of free radicals. It is also good for skin and prevents wrinkle formation. Foods rich in vitamin E are leafy vegetables, nuts, vegetable oils and whole grain cereals.


This mineral when taken with calcium helps calm the nervous system. It also helps protect the bones by promoting better calcium absorption.


Water plays many roles in keeping you healthy. It helps to digest food so you can absorb the nutrients you need. It gives you an important source of minerals like magnesium and calcium. Water moistens mucous membranes and lubricates the joints and cools the body through perspiration. Drink 10-12 glasses of water, watery soups and vegetable broths.

Menopausal symptoms are precipitated by hormonal decline. So what does it make to arrive at a healthy menopause? A nutrient dense diet, an intake of vitamins, physical exercise and a positive mental attitude. If you want to prepare for it well in advance, begin early in your thirties and you will find yourself ahead of the game.

  • Health Alert
  • Go easy on the salt.
  • Limit your caffeine and sodas.
  • Don’t smoke
  • Limit alcohol
  • Watch the spicy foods.
  • Alcohol, caffeine, salt and spicy foods can all trigger hot flashes and worsen their intensity.

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