Helping With This Natural Phase for Older Women Menopause is a natural phase in a woman’s life and marks the end of her reproductive years. While it brings significant hormonal changes, it doesn’t have to be a time of discomfort or distress. By incorporating specific vitamins and supplements into their daily routine, women can manage the uncomfortable symptoms that come with menopause. Read on as we discuss the 10 best vitamins and supplements that can support women during this transitional phase. 1. Calcium and Vitamin D During menopause, there is a natural decrease in estrogen levels. This can lead to bone loss and increase the risk of osteoporosis. Calcium and vitamin D are crucial for maintaining good bone health. Calcium supports the formation and maintenance of strong bones, while vitamin D aids in calcium absorption. Dietary sources of calcium include dairy products, leafy greens and fortified foods. Vitamin D can be obtained through sunlight exposure and fortified foods, but supplements may be necessary to meet the recommended daily intake. 2. Omega-3 Fatty Acids Omega-3 fatty acids are essential for overall health, especially during menopause. They have been shown to reduce inflammation, support heart health and improve mood. Additionally, they can alleviate menopausal symptoms such as hot flashes and joint pain. Fish, particularly fatty fish like salmon and sardines, is an excellent source of omega-3s. Fish oil supplements are available that can help ensure optimal intake of these fatty acids. 3. B Vitamins B vitamins, including B6, B9 (folate) and B12, are crucial in maintaining energy levels and supporting emotional well-being. They can help combat fatigue, mood swings and memory lapses commonly experienced during menopause. Foods rich in B vitamins include whole grains, legumes, leafy greens, eggs and fortified cereals. Taking a B-complex supplement is also a good way of ensuring adequate intake. 4. Magnesium Magnesium is an essential mineral that supports many biochemical reactions in the body. During menopause, magnesium can alleviate mood swings, reduce anxiety and improve sleep quality. It has also been shown to aid in maintaining bone density and muscle function. Dietary sources of magnesium include nuts, seeds, legumes, whole grains and leafy greens. Women who are concerned about a lack of magnesium in their diet can also take supplements to ensure optimal intake. 5. Black Cohosh This herbal supplement has been traditionally used to manage menopausal symptoms, including hot flashes, night sweats and sleep disturbances. It is believed to mimic the effects of estrogen in the body. While research results are mixed, many women find relief while taking black cohosh. It is important to consult with a healthcare professional before starting any herbal supplement, as it may interact with certain medications or have side effects. [youmaylike] 6. Soy Isoflavones These plant compounds have a similar structure to estrogen. They are known as phytoestrogens and can help alleviate menopausal symptoms. Products such as tofu, soy milk and tempeh are rich sources of isoflavones, but there are also supplements available. 7. Vitamin E Vitamin E is a powerful antioxidant that can help alleviate menopausal symptoms, particularly hot flashes and vaginal dryness. It works by reducing oxidative stress in the body. Good dietary sources of vitamin E include nuts, seeds, spinach and broccoli. There are also supplements available if you are concerned about achieving adequate intake. 8. Probiotics Menopause can sometimes disrupt the balance of gut flora, leading to digestive issues and a weakened immune system. Probiotics are beneficial bacteria that support digestive health and immune function. They help to alleviate bloating, gas and constipation and are available in fermented foods like yogurt, sauerkraut and kimchi. 9. Evening Primrose Oil Evening primrose oil is derived from the seeds of the evening primrose plant. These seeds are rich in gamma-linoleic acid (GLA), which is an omega-6 fatty acid, and have been found to reduce hot flashes, improve skin elasticity and relieve breast pain associated with menopause. Evening primrose oil is available in capsule form and should be used under the guidance of a healthcare professional. 10. Ginseng Ginseng, particularly the Panax ginseng variety, has been used in traditional medicine to alleviate menopausal symptoms. It may help reduce fatigue, improve cognitive function and enhance overall well-being. It is available as a supplement and should be used with caution as it can interact with certain medications and cause side effects in some individuals. Final Notes It's important to note that while vitamins and supplements can be beneficial during menopause, they should not replace a balanced diet and a healthy lifestyle. It's always advisable to consult with a healthcare professional before starting any new supplements, especially if you have any underlying health conditions or are taking medications. Incorporating essential vitamins and supplements into their daily routines can provide much-needed support for women during menopause. By understanding their unique needs and consulting with healthcare professionals, women can navigate this transformative stage with greater comfort and vitality.
Cyclothymic Disorder: A Mood Disorder
The cyclothymic disorder, also known as cyclothymia, is a mood disorder milder than bipolar I or II. It is characterized by a successive series of hypomania and depressive lows. The highs and lows are mild, with the depressive lows never reaching major depression and the hypomania never culminating in actual mania.
However, since all mental illnesses are on a continuum, cyclothymia may also range from normal mood variations to severe functional impairment because of the disorder. Individuals with cyclothymia are at risk of developing bipolar or other severe mood disorders if they cannot manage the condition properly with the help of a doctor.
The high and low periods are irregular and unpredictable. The low periods may last several days or weeks, but the person may experience normal moods for more than a month between the high and low.
Symptoms of Cyclothymic Disorder
Diagnostic and Statistical Manual of Mental Disorders (DSM-5) categorizes cyclothymia’s symptoms into depressive and manic symptoms.
Depressive related symptoms may include:
- Aggressiveness
- Changes in appetite
- Chronic fatigue or low energy
- Feelings of worthlessness and guilt
- Inattentiveness and forgetfulness
- Irritability
- Insomnia or hypersomnia without fatigue
- Weight changes
- Low libido
- Tearfulness, sadness, or feeling empty
- Loss of interests in things that were once enjoyed
- Poor concentration
- Suicidal thoughts
The manic symptoms of cyclothymia may include:
- Extremely combative
- Extreme optimism
- When talking, they speak fast and excessively
- Having little or no sleep for days (without feeling tired)
- Hypersexuality
- Increased anxiety
- Inflated self-esteem
- Irregular sleep cycle
- Lack of focus
- Racing thoughts
- Poor judgment and risky behavior
- High drive and a strong desire to achieve goals
- Restlessness and hyperactivity
Causes of Cyclothymic Disorder
The underlying causes of the cyclothymic disorder are unknown. However, there is a heredity aspect of it since it may run in families. Cyclothymia may also result from negative neurological changes of the brain caused by:
- Alcohol use disorder
- Stroke
- PTSD
- Alzheimer disease
- Migraines
- Brain aneurysm
- Concussion
- Multiple sclerosis
Cyclothymic Diagnosis
In the diagnosis of a cyclothymic disorder, your doctor may:
- Perform a physical exam which may include a lab test to find an explanation of your symptoms.
- Undertake a psychological evaluation, which entails talking about your thoughts and how they affect your feelings and behavior. The doctor may engage your family members and close friends to discuss your behavior but only with your express consent. Your doctor may also ask you to fill out a self-assessment questionnaire.
- Your doctor may require that you keep a journal recording your mood and sleep patterns.
According to the DSM-5, you may have cyclothymia if your doctor discovers that you have:
- Periods of elevated mood and depressive episodes lasting two years for adults and one for children and teens.
- You’ve not had a stable mood for periods not exceeding two months.
- Your symptoms significantly affect your social life, work, or school.
- There is no other explanation for your symptoms (such as substance abuse).
- Your symptoms do not meet the criteria for bipolar, depression, or other mental disorders.
Cyclothymic Disorder Treatment Options
People with cyclothymia need full-time medication to manage their condition, primarily because of the risk that the disease may progress into bipolar disorder if not treated. Whereas there is no medication specifically to treat cyclothymia, your doctor may rely on treatments used to treat other conductions such as:
- Anti-anxiety medication
- Antidepressants such as Prozac, Paxil, or Zoloft
- Anti-epileptic medication
- Anti-seizure meds
- Avoid alcohol and substance use or abuse
- Mood stabilizers such as lithium or lamotrigine
- Atypical antipsychotic medication
These medications can help manage the symptoms of the disorder and prevent the hypomanic and depressive cycles.
Cognitive-behavioral therapy (CBT) is another treatment option. Your doctor may recommend CBT combined with medication. It focuses on identifying negative thought patterns that lead to behavioral problems. CBT also imparts mechanisms to cope with stress. CBT is an effective form of psychotherapy that allows the patient to identify, avoid, or cope with triggers.
The other psychotherapeutic option is interpersonal and social rhythm therapy (IPSRT). IPSRT supports the patient to achieve a daily rhythm of activities such as sleeping, waking up, and mealtimes. A predetermined and consistent routine is one way of guaranteeing a better mood. Your therapies may also recommend physical exercises and diet or connect you to a professional.