Essential Vitamins and Minerals During Menopause: Your Nutritional Guide

Menopause is an important period in a woman’s life when there is a significant change in hormonal balance, which can influence overall health. A proper diet, rich in vitamins and minerals, alleviates the symptoms of menopause and maintains good health during this complicated stage. Here’s a nutritional guide to essential vitamins and minerals during menopause:

Calcium – essential for bone health

Calcium is a basic mineral for the health of bones and teeth, it has the role of maintaining bone density and preventing fractures. Menopause is a time when hormonal changes can lead to a decrease in bone density. You experience an accelerated loss of calcium from your bones, which increases your risk of osteoporosis. Adequate calcium intake can help slow this process.

Excellent sources of calcium include dairy products, fish with small bones such as sardines and salmon, but also green vegetables, broccoli and spinach. Use supplements to combat perimenopause and menopause symptoms, for example Dr. MENO EXPRESS YOUTH ACTIVATORwith a beneficial effect against calcium loss and damage to nails and hair.

Vitamin D – boosts your immune system!

Vitamin D is an essential nutrient for maintaining a strong immune system, especially during menopause. Vitamin D helps fight viruses and bacteria, but it also has anti-inflammatory properties, making it a beneficial choice for certain autoimmune conditions.

There are a variety of foods that can provide the vitamin D you need. These include fatty fish, cod liver oil, eggs and fortified dairy products. There are also food supplements, effective for people with vitamin D deficiency.

Magnesium – body resistance and muscle relaxation

Magnesium plays an essential role in maintaining overall health during menopause. Your body needs magnesium to produce energy, synthesize proteins, transmit nerve impulses, and regulate blood glucose levels and blood pressure.

Magnesium is also vital for the body’s resistance. It contributes to the formation of immune cells and plays an important role in the body’s fight against infections. One of the most well-known benefits of magnesium is its role in muscle relaxation. Magnesium is essential for muscle contraction and relaxation, preventing muscle cramps and spasms. In addition, it contributes to the health of the cardiovascular system by relaxing the heart muscles.

Food sources rich in magnesium include:
– nuts and seeds (hazelnuts, almonds, sunflower seeds);
– green leafy vegetables (spinach, cabbage);
– whole grains;
– fruits (bananas, avocados);
– legumes (beans, lentils);
– fish (salmon, mackerel);
– black chocolate.

B vitamin complex – menopausal energy and general well-being

The B vitamin complex is composed of eight essential vitamins for the body, called B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 ​​(Pyridoxine), B7 (Biotin), B9 (Folate) and B12 (Cobalamin). These vitamins are necessary for metabolizing food, producing energy, and maintaining neural health.

During menopause, B vitamins play an essential role in maintaining energy. They help combat menopausal symptoms such as fatigue, hot flashes, irritability and even depression. B vitamins also help maintain heart health and regulate hormone levels. There are many ways to include B vitamins in your daily diet. These vitamins are found in a variety of foods, including whole grains, meat, eggs, legumes, and fruits. B vitamin supplements may also be an option, but consulting a doctor before starting any treatment is recommended.

Selenium – supports the optimal functioning of the thyroid gland

Selenium is an essential mineral for the body, playing an important role in maintaining general health and in particular in supporting the optimal functioning of the thyroid gland. Selenium helps regulate metabolism and contributes to the production of thyroid hormones. This is a protector of cells against oxidative stress, helping to prevent chronic diseases and premature aging.

Selenium has a significant impact on the health of menopausal women. It helps alleviate symptoms such as mood swings and sleep disturbances by stabilizing hormone levels and supporting thyroid function. Sources of selenium include Brazil nuts, seafood, chicken and whole grains.

Omega 3 fatty acids – heart health and excellent brain function

Omega 3 fatty acids are essential nutrients for maintaining heart and brain health, with important benefits in preventing cardiovascular disease and improving cognitive function. Natural sources of Omega 3 are numerous and easily accessible. Fatty fish such as salmon or mackerel is a great source, but not the only option. Flaxseed, walnuts, canola or soybean oil are also rich in these essential fatty acids.

A balanced lifestyle that includes a diet rich in the nutrients we have presented to you, regular physical activity and regular medical check-ups help to effectively manage menopause symptoms and maintain long-term health. Talk to your specialist doctor for personalized advice based on your specific needs!