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Some vitamins, minerals and herbal medicines, such as calcium, omega 3 and vitamins D and E, can help prevent diseases whose risk increases with menopause, such as osteoporosis and diabetes, for example, as well as alleviate the characteristic symptoms of this phase, such as hot flashes, vaginal dryness and accumulation of belly fat.
These substances can be obtained through food or supplementation, which should only be done after the doctor or nutritionist has indicated. The vitamins and minerals that seem to have the most relevance to reducing menopausal symptoms are:
1. Vitamin E
Vitamin E, due to its antioxidant and anti-inflammatory properties, helps to reduce stress in the body, weight gain and also contributes to the prevention of depression. In addition, it improves the he alth and appearance of the skin and helps prevent premature aging.
See which foods are rich in vitamin E.
Calcium helps reduce the risk of osteoporosis, especially for women who have not chosen or cannot take hormone replacement therapy.
Calcium supplements should be taken with food, because the presence of other vitamins and minerals help to increase their absorption. Know when menopausal women need calcium supplements.
3. Vitamin D
Vitamin D helps to absorb calcium, ensuring an improvement in bone he alth, preventing osteoporosis and preventing the occurrence of bone fractures. See when to take vitamin D supplements and how much is recommended.
In addition to vitamin D, magnesium is a mineral that also contributes to the absorption of calcium.
Polyphenols are antioxidant and anti-inflammatory substances that help prevent the development of cardiovascular diseases and diabetes and also prevent premature aging, hence the importance of their inclusion in the diet and supplementation for this stage of life..
Phytoestrogens have been shown in several studies to alleviate most of the characteristic symptoms of menopause, as these substances can mimic the effects of estrogens in a woman's body.
These phytoestrogens can be found in foods such as soy and soy products, tofu, flaxseeds, sesame seeds and beans, or in supplements that contain soy isoflavones.
6. Omega 3
Omega 3, in addition to contributing to the prevention of cardiovascular diseases, also helps to prevent breast cancer and depression, whose risk increases in menopause.
A diet with foods rich in these vitamins, minerals and herbal medicines is an excellent strategy for maintaining he alth during menopause. Supplementing with these substances can give extra help, however, it is important to consult a gynecologist before making this decision, in order to prescribe the appropriate vitamins and minerals in each case, as well as the necessary amounts.