10 essential supplements to help you through Menopause
The average menopausal woman experiences night sweats and hot flashes for up to two years. In some cases, these symptoms can last up to ten years. It is hard to break into sweats, have unreasonable mood swings, sleep poorly, and experience brain fog. Those are just a few of the top symptoms that plague a menopausal woman. Additionally, low sex drive, poor vaginal secretions, palpitations and anxiety may occur. One wonders what can be done to lessen the frustrating effects of menopause. As women, we try many combinations of supplements to feel better. My experience has led me to a list of things to do with very good success. Everybody is different so dosages and steps towards menopausal relief may vary. I strongly suggest the following supplements. (In no particular order)
1. Fiber I am a strong supporter of fiber. It helps to cleanse and detoxify your body. It acts as a sponge and scrub brush to soak up wastes and help them pass through your bowel. It also bulks up your stool to keep your intestines healthy. The best part about fiber is that you can find it naturally in some of your food. Count 25-35 grams a day. Do not assume you are getting fiber because you eat salads. Count your grams and make sure they add up. (Most salads have 1-2 grams total) One type of food that includes 4 grams of fiber and omega three is
3. Maca This is another source of Fiber but it is so helpful in hormone regulation and supporting the adrenals that I felt it needed to stand-alone. Everyday someone asks me how to help them with adrenal fatigue and finally there is an alternative to B and C vitamins. A Study done in 2008 in Australia used Maca to treat menopausal women and found it decreased anxiety and depression, as well as helped with improving sexual function. This study expressed the fact that Maca supported the postmenopausal women independent of estrogenic or androgenic activity. Menopause. 2008 Nov-Dec;15(6):1157-62.
3. Iodine Most of us are iodine deficient. There is a strong correlation between breast cancer and iodine deficiency. Both of these have a higher incidence post menopausal. Since hormones can be stored in the fat its important to keep our fat cells healthy. Breasts require iodine to stay healthy, 12 mg of iodine a day has been shown to be beneficial. NHANES. National Health and Nutrition Survey showed iodine levels have declined 50% in the US. CDC National Center for Health Statistics. CDC. gov 2000
4. Krill Oil Krill are shrimp-like crustaceans eaten by blue whale. The oil extracted from these crustaceans contains important omega-3 fatty acids such as EPA and DHA found in fish oils. Krill oil also has a high amount of a potent antioxidant called astaxanthin along with small amounts of vitamin A and vitamin E, and perhaps small amounts of other beneficial compounds.
5. CoQ 10 This is a antioxidant that is protective for the heart. It definitely has a connection to breast cancer but the studies vary with what to recommend except it’s connection so keep healthy and take CoQ10 so your body can fight heart disease the number one killer or menopausal women.
6. Vitamin C Another antioxidant that is good at helping cells function and reduce oxidative stress. Vitamin C helps with adrenal function, it helps with cell detoxification and has had many books written about it. The Linus Pauling Institute is a wealth of information. Do not forget the basics, Vitamin C is necessary for life. 500-2000 mg a day.
7. Daily Max This is a vitamin that includes DIM and indole 3 carbinole(I3C) which are known to balance estrogen levels in the body. This contains an absorbable calcium and vitamin D to meet your daily needs. Indoles are needed to have 300 mg to oppose and modulate estrogen . You can find I3C kinds of vegetables up to 5 pounds a day. Cancer patients need more. DIM is converted form of I3C and for people with out the adequate stomach acids dim is a good way block the unopposed estogen.150 micrograms of Viatmin K in this formula take the excess calcium out of the blood stream. J Vasc Res. 2003 Nov-Dec;40(6):531-7. Epub 2003 Dec 3.Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats Spronk HM, Soute BA, Schurgers LJ, Thijssen HH, De Mey JG, Vermeer C.
8. Progesterone cream This is the magic lotion that prevents your estrogen from being dominant and balances your hormonal life. It’s the yang to your yin. Progesterone and estrogen are partners in the women’s cycle and the ratio between them needs to continue for women to feel good. Progesterone has been used to treat depression and it makes women feel better. Dr John Lee has written several books to address the benefits of Progesterone “What your doctor never told you about menopause” is a great place to start.
9. Magnesium This is another magical mineral. Most people do not know that magnesium is deficient in most people. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58.
10. MelatoninMelatonin is a hormone secreted by the pineal gland in the brain. It helps regulate other hormones and maintains the body's natural daily rhythm. Melatonin also helps control the timing and release of female reproductive hormones. It helps determine when a woman starts to menstruate, the frequency and duration of menstrual cycles, and when a woman stops menstruating (menopause) Some researchers also believe that melatonin levels may be related to aging. For example, young children have the highest levels of nighttime melatonin. Melatonin has strong antioxidant effects. Preliminary evidence suggests that it may help strengthen the immune system. Several studies suggest that low melatonin levels may be associated with breast cancer risk. For example, women with breast cancer tend to have lower levels of melatonin than those without the disease. Laboratory experiments have found that low levels of melatonin stimulate the growth of certain types of breast cancer cells, while adding melatonin to these cells slows their growth. http://www.umm.edu/altmed/articles/melatonin-000315.htm#ixzz1nilrTesE
Low Dog T, Riley D, Carter T. Traditional and alternative therapies for breast cancer. Alt Ther. 2001;7(3):36-47.
Cos S, Sanchez-Barcelo EJ. Melatonin, experimental basis for a possible application in breast cancer prevention and treatment. Histo Histopath. 2000;15:637-647
