Menopause is a natural transition that all women go through, marking the end of the reproductive years. The decreased estrogen and progesterone levels during this time can cause unpleasant symptoms like hot flashes, night sweats, mood changes, and sleep disturbances for many women. Lifestyle changes and certain supplements may help ease the transition.
Supplements that have shown benefit for common menopausal symptoms include:
- Phytoestrogens: Plant-based compounds that weakly mimic estrogen. Soy foods and red clover extracts are common sources. May help hot flashes.
- Black cohosh: An herb that may reduce hot flashes and night sweats. However, there are some concerns about liver toxicity.
- Vitamin E: An antioxidant that may decrease hot flashes and night sweats when taken in doses of 400-800 IU per day. Look for natural forms like mixed tocopherols.
- Magnesium: Shown to diminish insomnia and sleep disturbances. May also improve mood, headaches, and heart palpitations. Take up to 400 mg daily.
- Maca root: A root vegetable that may help with mood swings, sleep problems, low energy, and sexual dysfunction related to menopause.
- Omega-3 fatty acids: Help control mood swings, heart health, skin and joint issues. Try 2-3 grams daily of a quality fish, krill, or algal oil.
Hormone Solutions has extensive experience developing customized, bioidentical
hormone therapy plans to help women gracefully transition into menopause while alleviating symptoms. Our compassionate providers optimize hormone levels through the use of FDA-approved
transdermal gels,
pellets, or
oral capsules to improve sleep, energy, sexual function, and
quality of life. Contact us today for a consultation. We accept most major insurance plans.
Some
general tips that may also help manage menopausal symptoms include:
- Staying cool - dress in layers and keep your home comfortably cool
- Stress management - try meditation, yoga, or mindfulness
- Regular exercise - 30 mins per day can help manage symptoms
- Healthy diet - emphasize fruits, vegetables, whole grains for nutrients that may be lacking
- Limit caffeine, alcohol, and spicy foods - can make hot flashes worse
- Consider cognitive behavioral therapy (CBT) - helps cope with mood swings
- Join a support group - connects you with other women going through menopause
In
conclusion, while no single supplement is universally effective for all women, tailored regimens of phytoestrogens, herbs, vitamins and omega fatty acids may help relieve unpleasant menopausal symptoms. Lifestyle measures also play an important role. Working with a knowledgeable healthcare provider to develop an individualized plan is the best way to navigate menopause smoothly.
Hormone Solutions has the experience to help create custom solutions just for you using cutting-edge bioidentical hormone therapies that nurture your body through this transition.