Going through menopause can completely change how you feel about your body. In addition to experiencing changes in your menstrual cycle, you may also experience hot flashes, chills, night sweatssleep changes, metabolic changes, mood swings and more.
That’s why we approach andrea donskyRN, nutritionist and menopause educator, to find out how you deal with these symptoms and others. “I was in perimenopause for eight years and now in menopause for two years, so I’ve been on this journey for a total of 10 years,” says Donsky. Better life. “As a nutritionist going through menopause, I’m a strong advocate for eating nutritious foods, drinking half our weight in ounces (to stay hydrated), getting light exercise, and taking daily supplements,” she says. Read on for the five things she says every perimenopausal or menopausal person should have in her medicine cabinet.
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Donsky says that many women experience increased levels of inflammation during perimenopause and menopause. To counteract this, he recommends taking Omega-3 or fish oil supplements that contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). She notes that these “are great for heart and brain health, hair, skin, and nails.”
A 2009 study by researchers at the Université Laval School of Medicine in Quebec, Canada, adds that there is a further benefit associated with take omega-3 during menopause: “alleviate the psychological distress and depressive symptoms often experienced by menopausal and perimenopausal women.”
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Magnesium is an important nutrient which helps regulate muscle and nerve function, blood sugar levels, blood pressureand other crucial bodily functions. Women going through menopause may experience a drop in magnesium, which can trigger a variety of symptoms.
That’s why Donsky always has magnesium glycinate, also known as magnesium diglycinate or magnesium bisglycinate, in her medicine cabinet. “It helps with sleep, blood sugar regulation, bone health, muscle contractions, eye twitching, and more,” he explains.
Probiotics are another product that Donsky considers essential for menopausal care. “Probiotics (good bacteria that live in our gut) are important for supporting our immune systems and helping with digestion,” he explains. news week Reports that probiotic supplements It can also help prevent bladder and yeast infections, treat irritable bowel syndrome, soothe hot flashes, and stabilize weight changes during menopause.
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Many women going through menopause notice changes in your digestion and metabolism. “Declining amounts of estrogen and progesterone during menopause can slow down the process of food passing through the gastrointestinal system,” explains the nonprofit Orlando Health. When the digestive process takes longer, more water is reabsorbed into the bloodstream, which can lead to constipation, increased gas, and bloating.
Donsky suggests taking digestive enzymes to alleviate these unpleasant symptoms. “They help with the swelling and breakdown of food so we can better digest and absorb it.”
B vitamins they play an important role in our health, says the Harvard TH Chan School of Public Health. “These vitamins help a variety of enzymes do their jobs, from releasing energy from carbohydrates and fats to breaking down amino acids and transporting oxygen and energy-containing nutrients throughout the body,” experts say. .
Donsky says they’re especially helpful for women going through menopause because of their mood-boosting and cognitive benefits. “I love B vitamins because many of us feel more anxious at this stage of life, and when we’re stressed, we deplete our body’s B vitamins. B vitamins are important for carbohydrate metabolism, brain healthmood and energy,” he tells Better life.
Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not intended to be a substitute for professional guidance. When it comes to the medications you are taking or any other health questions you have, always consult your health care provider directly.
