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.
What is Exocrine Pancreatic Insufficiency?
Eating is a vital activity for all living things, including humans. Everything we ingest breaks down into important nutrients and energy to keep us active and healthy. Unfortunately, behaviors as instinctual as eating do not come easy to everyone. So, what is exocrine pancreatic insufficiency? Let's find out.
There are some individuals that suffer from conditions that interfere with their ability to properly digest food. While these diseases are rather rare, there are individuals who have exocrine pancreatic insufficiency (EPI).
What is EPI?
EPI is a medical condition that causes digestive problems. EPI disrupts an individual’s natural ability to obtain nutrition from the food they eat. While the disease is not uncommon in dogs and cats, it is rather rare in humans.
What Causes Exocrine Pancreatic Insufficiency?
EPI is the result of pancreas malfunction. The pancreas is the organ responsible for producing chemicals, called enzymes, which are responsible for helping the body break down food. If your body produces too little of these chemicals, it cannot properly extract nutrients from the food you eat.
There are several different ways in which your pancreas can incur damage that results in EPI. Some more common explanations include the following:
- Chronic pancreatitis: When those enzymes start activating while they are still inside the pancreas, it can cause inflammation. When this happens too often, your pancreas is vulnerable to permanent damage. Some risk factors for chronic pancreatitis include having an immune system disorder or being a heavy drinker.
- Surgery: Some individuals experience EPI following surgical procedures on their pancreas, stomach, or intestines.
- Cystic Fibrosis: This condition forces the body to create large amounts of sticky mucus. Sometimes, this unusually thick substance can trap the enzymes in the pancreas, resulting in the enzymes activating inside of the pancreas.
- Schwachman-diamond syndrome: Those who suffer from Schwachman-diamond syndrome may not have the appropriate cells in their pancreas. Missing these vital cells means your pancreas simply can’t produce the enzymes at all.
- Diseases of the digestive system: Other diseases that may cause EPI are those which directly impact the digestive system. Although not everyone suffering from celiac disease or Crohn’s disease has EPI, these diseases may lead to EPI.
What are the Symptoms of Exocrine Pancreatic Insufficiency?
Initially, individuals suffering from EPI may not notice anything out of the ordinary. It is only when the pancreas damage advances to a certain level that individuals may start exhibiting symptoms. These may be a direct result of pancreas damage or indirect effects of the inability to absorb certain vitamins.
Symptoms may include (but are not limited to):
- Stomach pain
- Foul-smelling stools
- Diarrhea
- Constant gas
- Feeling full
- Bone pain
- Weight loss
- Bleeding disorders
Treatment for Exocrine Pancreatic Insufficiency
A major component of EPI treatment includes lifestyle changes. Everyone can stand to benefit from a balanced diet and an overall healthy lifestyle. Avoiding substances, like alcohol, is a must. Alcohol adds extra stress on your body and can further damage the pancreas.
Changes in eating behavior are also recommended. Try to replace the “tradition” three large meals with six smaller ones. Those with EPI may struggle with having large meals.
Another main treatment includes pancreatic enzyme replacement therapy (PERT). The goal of PERT is to replenish missing enzymes that your own pancreas no longer makes. These products are ingested orally, often in combination with an antacid, to prevent your stomach acid from breaking them down too early. Additional vitamins are also recommended to supplement vitamin deficiencies.
The FDA approved six prescription drugs for PERT treatment: Creon, Pancreaze, Pertzye, Ultresa, Viokace, and Zenpep.
Doctors may prescribe additional medications to treat pain. Often, over-the-counter pain killers are effective.
When to See a Doctor
Try to remember that exocrine pancreatic insufficiency is a very rare disease and troubling symptoms are likely due to another underlying condition. There are several tests that are conducted to diagnose an individual with EPI:
- Blood tests are performed to measure the levels of vitamins and enzymes in your body. These tests can also test for other diseases that put you at risk for EPI.
- Fecal tests are used to calculate levels of fat in bowel movements as well as the concentration of enzymes your pancreas is producing.
- Imaging tests, such as CT scans, MRIs, and endoscopic ultrasounds, may be performed to determine whether or not the pancreas is inflamed.
If diagnosed, your doctor will work with you to create a treatment plan which works best for you.
It’s important that you discuss any worry symptoms with your primary care physician. Only they can offer the expert observation and testing needed to receive a concrete diagnosis.