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.
How You Can Stop the Leakage
Overactive bladder (OAB) refers to symptoms rather than a disease. It is used to describe the phenomenon of people experiencing urinary issues. Some products that help include Comfort Medical and PureWick.
Treatments for an Overactive Bladder
Treatments will vary depending on what exactly is wrong. Most cases of OAB do not require invasive intervention. Some of the most common treatments recommended are:
- Lifestyle changes: Introducing some exercise routines in your life can help strengthen muscles. Plus, it can fight obesity, which can help reduce the chances of suffering from OAB. Some experts recommend that you try to put your bladder on a schedule. By training your bladder to know what you can and cannot do, you can shape your behavior. Some also recommend “bladder training,” where you try to delay urination when you feel the urge to grow in increasing durations to strengthen your ability to “hold it”. Using protective, absorbent padding can be a last resort if you cannot adjust your behavior. This will allow you to avoid embarrassing accidents.
- Medication: Some prescription medications can be sued to help strengthen areas of the body or “relax” your bladder. Some common medications include: tolterodine, darifenacin, fesoterodine and mirabegron.
- Botox: Botox does not just flatten our wrinkles. Small injections of Botox into bladder tissue can offer temporary relief from bladder problems. It sometimes has the side effects of increased UITs and urinary retention.
- Nerve stimulation: Percutaneous tibial nerve stimulation has also been shown to help with OAB. It works by sending electrical signals from a nerve in your leg to nerves connected with bladder control.
- Surgery: For those suffering from severe symptoms, surgery is the last option. It can involve increasing the size of the bladder or replacing the bladder with a surgically constructed replacement.
Comfort Medical vs. PureWick
Comfort Medical provides catheters inserted into the urethra to manage urinary incontinence internally, whereas PureWick offers an external catheter solution using an absorbent wick for non-invasive urine collection.
Getting a Diagnosis
Anyone can suffer from OAB. Unfortunately, many adults are too embarrassed to ask for help or do not realize their conditions are treatable. Roughly 30% of men and 40% of women in the U.S. suffer from overactive bladder symptoms.
While no one is immune to these problems, there are some conditions that increase your chances of suffering from OAB. These can include:
- Brain damage
- Hormonal changes
- Pelvic muscle weakness
- Urinary tract infections (UTI)
- Taking certain medications
- Stoke, multiple sclerosis (MS) or other conditions impacting the central nervous system (CNS)
Signs and Symptoms of OAB
Some people fail to realize that their bathroom habits are not normal. Familiarizing yourself with the symptoms can allow you to better recognize the signs of OAB which will get you one step closer to treatment. Those suffering from an overactive bladder may experience the following:
Urgency: OAB’s main symptom is that sufferers experience strong, sudden urges of needing to go to the bathroom. Typically, the need to go to the bathroom will build up over time. While it is easy to ignore these feelings until you have to go, when all you feel is a sudden urge to go immediately or risk having an accident, there may be something wrong.
Leaking: Suffering from something called “urge incontinence” is rather common when you suffer from an overactive bladder. It means that sometimes during these sudden urges, you will leak a little urine. You must distinguish it from people suffering from stress urinary incontinence (SUI). Rather than leak during an episode of sudden urges, those suffering from SUI leak during physical activities which would strain the region including sneezing, laughing or stretching.
Frequent urination: Frequently needing to use the bathroom is not always a sign that you drank too much. If you constantly need to go to the bathroom a lot throughout the day (especially to the point where it begins to interfere with your daily life), you may be suffering from OAB.
Waking up to pee: The same can be said for those who have to wake up to go to the bathroom. A fully functioning bladder is normally able to hold urine while someone is sleeping. If you frequently have to get up during the night because you need to use the bathroom, you should talk to your doctor about OAB.
Causes of an Overactive Bladder
Because OAB is not one disease, but rather an umbrella term to characterize specific urinary symptoms, physicians will need to investigate the underlying cause of your problems.
The origin of problems usually arises from areas in the urinary tract itself. Areas of the body likely responsible for an overactive bladder include the following:
- Sphincter muscle.
Talk to a trained physician if you believe you or a loved one may be suffering from an overactive bladder. They will be able to offer expert advice on how to handle your case.
This is not the same as someone who suffers from an inability to control their bladder from emptying on its own.