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What is Post-Menopause?

Menopause marks a milestone in a woman’s life. Once you’ve crossed it, or more precisely when you haven’t had a period for 12 months, you are said to have officially entered into the post-menopausal state.

While most of the irritating symptoms of menopause like hot flashes and mood swings may stop, post-menopause actually poses some relatively long-term health risks.

To overcome those risks, we have a list of these 7 amazing dietary supplements to use:

1.) DHA (Docosahexaenoic Acid):

DHA is one of the famous omega-3 fatty acids (the other one being EPA). These fats have outstanding properties. They fight inflammation in your body, greatly enhance brain health and cognitive function, protect against cardiovascular diseases, and even help with depression. A study showed that postmenopausal women who use these nutrients have a significantly reduced mortality rate.

2.) Curcumin:

Another wonder substance, Curcumin is found in turmeric and brings multiple, proven health benefits for you. Apart from empowering your immune system, its anti-inflammatory and anti-oxidant effects boost your heart and brain health and even help in the management of arthritis and anxiety.

3.) Vitamin K-2:

Vitamin K2 promotes calcification of your bones and decreases the risk of osteoporosis. Multiple studies have shown its beneficial effects on bone mineral density. One of its vital functions also includes preventing calcifications in blood vessels, ultimately protecting heart and vessel health.

4.) Red Clover:

Red Clover has compounds in it known as phytoestrogens, which are similar to estrogen. These all-natural substances mimic the effects of estrogen on bone and protect you against osteoporosis. Another amazing thing red clover does is that it improves your skin and hair quality.

5.) Vitamin D and Calcium:

Calcium, as you might be aware, is an essential mineral for maintaining bone strength and density. Vitamin D functions to regulate calcium levels in our body and deposits it in bones.

6.) Magnesium:

Decreased magnesium levels in the body are associated with osteoporosis. So, you need to keep up with an adequate amount of this essential mineral to support healthy bones. Plus, researches show that magnesium improves heart health, sleep quality, and helps with depression and anxiety.

7.) Vitamin B-12:

As you age, there’s a risk of running short of Vitamin B-12. It is an essential vitamin for our blood and nerve cells, and its deficiency can cause multiple problems like anemia, pale skin, nerve issues, weakness, and fatigue.

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References:

1.) DANIELE, N., CARBONELLI, M., CANDELORO, N., IACOPINO, L., DELORENZO, A., & ANDREOLI, A. (2004). Effect of supplementation of calcium and Vitamin D on bone mineral density and bone mineral content in peri- and post-menopause womenA double-blind, randomized, controlled trial. Pharmacological Research, 50(6), 637–641. https://doi.org/10.1016/j.phrs.2004.05.010

2.) Harris, W. S., Luo, J., Pottala, J. V., Espeland, M. A., Margolis, K. L., Manson, J. E., Wang, L., Brasky, T. M., & Robinson, J. G. (2017). Red blood cell polyunsaturated fatty acids and mortality in the Women’s Health Initiative Memory Study. Journal of Clinical Lipidology, 11(1), 250-259.e5. https://doi.org/10.1016/j.jacl.2016.12.013

3.) Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

4.) Knapen, M. H. J., Drummen, N. E., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. https://doi.org/10.1007/s00198-013-2325-6

5.) Orchard, T. S., Larson, J. C., Alghothani, N., Bout-Tabaku, S., Cauley, J. A., Chen, Z., LaCroix, A. Z., Wactawski-Wende, J., & Jackson, R. D. (2014). Magnesium intake, bone mineral density, and fractures: Results from the Women’s Health Initiative Observational Study. American Journal of Clinical Nutrition, 99(4), 926–933. https://doi.org/10.3945/ajcn.113.067488

6.) Thorup, A. C., Lambert, M. N., Kahr, H. S., Bjerre, M., & Jeppesen, P. B. (2015). Intake of novel red clover supplementation for 12 weeks improves bone status in healthy menopausal women. Evidence-Based Complementary and Alternative Medicine, 2015. https://doi.org/10.1155/2015/689138

7.) Vitamin B12 – Consumer. (n.d.). Retrieved May 6, 2021, from https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/