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 Hyperkalemia?
Hyperkalemia is the medical term for when you experience high potassium levels in your blood.
In terms of numbers, a healthy individual will have between 3.6mmol/L and 5.2mmol/L in their body. Anything higher than that is officially classified as hyperkalemia.
- Between 5.3mmol/L and 6.0mmol/L is mild hyperkalemia.
- Between 6.1mmol/L and 7.0 mmol/L is moderate hyperkalemia.
- Above 7mmol/L is severe hyperkalemia.
Why is Too Much Potassium Harmful?
Potassium is healthy for you in the right doses. Your body needs it to function properly. It is an incredibly important substance that plays a vital role in your nerves and muscle cells. This means that you need it for your heart to work.
Like with anything else, too much of a good thing is not good. The more common form of hyperkalemia only rears mild to moderate symptoms. The most extreme severities of this condition can result in death.
Symptoms of Hyperkalemia
Generally, until your hyperkalemia is severe, you may not even experience or recognize any of the symptoms. As your levels soar to dangerous heights, you may experience one or more of the following symptoms:
- Muscle weakness or pain. Your muscles may feel tender or even painful. It may feel as though you just finished an intense workout.
- Fatigue. Despite getting adequate sleep, you may feel sluggish and tired the entire day or you may be too weak to function.
- Nausea. An upset stomach may or may not be accompanied by some vomiting. This is a common sign of hyperkalemia.
- Breathing problems. You may find it difficult to take deep breaths or find yourself forced to gasp for air.
- Irregular heartbeat. Your heart may beat funnily or feel weird in your chest. This is always a symptom to bring up to your doctor immediately.
- Chest pains. Chest pains ranging from mild to severe are a common result of hyperkalemia. In the most extreme cases, hyperkalemia left untreated can cause cardiac arrest and death.
What Causes Hyperkalemia?
There are several known causes of hyperkalemia, which range from medical disorders to lifestyle habits. Hyperkalemia is known to have many causes. These include:
The main function of a kidney is that it filters everything in your body. When there is something wrong with your kidneys, it can mess up all sorts of vitamin levels in your body. Potassium is just one of them.
Heart disease results in a variety of factors that make it more likely to have problems with your potassium levels.
Having abnormally low amounts of aldosterone can result in potassium problems. This can happen due to a variety of conditions, including hypoaldosteronism and congenital adrenal hyperplasia.
A lack of insulin may be the culprit behind enhanced potassium levels. This is something that would be more likely to occur if diabetes is undermanaged (or undiagnosed).
Side effects of certain medications could cause potassium levels to rise. You may be surprised to see that some common medications will do this. Non-steroidal, anti-inflammatory drugs, such as ibuprofen and naproxen, will do it. Some of the other medications that can do this are heparin, mannitol, beta-blockers, angiotensin inhibitors, calcium blockers, and cyclosporine.
Medications are not the only way to introduce potassium to the body. There are lots of foods that can lead to heightened potassium levels. Many of these foods are healthy, but to a person at risk for hyperkalemia, they can be dangerous if not eaten in responsible quantities.
There is also the chance that you are a victim of pseudo hyperkalemia. As the name suggests, you do not have any potassium problems. Sometimes due to faulty equipment, you will get a wrong reading.
To determine how to treat hyperkalemia, it is important that you first identify the cause of it in yourself. Getting advice from a licensed medical physician is the best way to determine your treatments.
Changing your diet can do wonders for your health. If you battle hyperkalemia, consider limiting your intake of foods rich in potassium like cucumbers, pumpkins, potatoes, bananas, grapefruit, oranges, eggplants and peas.
Intravenous Calcium or Insulin and Glucose
Medical injections are an efficient and fast technique to lower calcium levels. When diet alone is not enough, these can drop your potassium levels to a safer place in a pinch.
Doctors may also administer albuterol alone or in addition to other treatments. Unfortunately, this does not work for everyone.
If a certain medication is causing dangerous, unwanted side effects, you may want to talk to your doctor about switching.