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Menopause: The Top Nutrients You Need To Know About

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Learn all about the top nutrients to help minimise the symptoms of menopause, assist with it and also maintain healthy bones.

Key nutrient are important to consider if you are going through the menopause. Whichever menopausal symptoms you experience, the change in the balance of your hormones is the cause. A well-balanced diet is essential because it helps the body adjust to the hormone changes.

Symptoms of the menopause can include any of the following;

  • Tiredness
  • Depression
  • Low libido
  • Vaginal dryness
  • Hot flushes
  • Bladder weakness
  • Dehydrated skin
  • Hair loss
  • Insomnia
  • Weight gain

There are a plethora of nutrients that help minimise the symptoms and even assist the passage of menopause and also help you maintain healthy bones.

Here a few major ones that you can consider:

B Vitamins

B Vitamins are known as the “stress vitamins”.  This is because symptoms of B-vitamin deficiency include tension, irritability, poor concentration and anxiety.

Fatigue – a common symptom of menopause – makes women feel deeply exhausted even though they haven’t done much physical activity throughout the day. B Vitamins help reduce the amount of stress on the adrenal glands, which are required to produce oestrogen during the menopause. They can be useful if you are suffering from reduced energy levels. It is important to take a complex and a formulation that you can absorb with no nasty fillers.

Vitamin C

Vitamin C is essential to the manufacture of collagen. Collagen provides skin its elasticity. It helps prevent and treat vaginal dryness, a painful condition which develops when the vagina loses some of its ‘stretch’. Vitamin C can be easy to miss out on if you are watching your weight and possibly on a keto or restricted diet.

Vitamin D

This vitamin plays a very important role in the prevention of breast cancer, heart disease, type 2 diabetes and osteoporosis. We don’t get it naturally from food in sufficient amounts so the sun or a supplement is required. Again, you really need to ensure you take a balanced amount along with other key nutrients and select the active form, Vitamin D3.

Vitamin E

Vitamin E is also helpful for vaginal dryness and has been proven to help reduce hot flushes. It can dampen the immune system which can be beneficial for some ladies as a short term assistant for hormonal balance.

Iron

Iron is required to help your red blood cells transport oxygen to the rest of the body. Men store more iron compared to women and the loss of blood each month during menstruation means that women require more iron than men. A deficiency of iron will result in anaemia, which makes you feel sluggish and tired all the time. It is really important to have a blood test to check your iron and ferritin levels as you do not want to take a supplement and potential cause iron toxicity.

Omega 3 Fatty Acids

Symptoms of a deficiency in Omega 3 fatty acids can include dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, aching joints, and breast pain. Omega 3 supplements have been shown to reduce the frequency of hot flushes and improve depressive symptoms in menopausal women.

Magnesium

Magnesium plays a vital role in 300 different enzymatic functions. It is essential in maintaining optimum bone health, which is increasingly important during the menopause.  Known as “nature’s tranquiliser”, magnesium supplementation assists mood and anxiety. Picking the correct formulation for your symptoms is critical for success.

Calcium

Calcium is needed by the body to maintain bones, teeth, nails and hair. It is also required for healthy heart rhythm and blood pressure. To minimise the symptoms of menopause and maintain healthy bone mass, make sure to supply your body with these nutrients throughout the day. Dairy foods have become increasingly common to be eliminated from the diet of women for various reasons which can unfortunately leave ladies in deficit. Kale, spinach and tofu, are some examples of calcium rich non-dairy foods.

These nuggets are just a few simple suggestions. Dietary and lifestyle changes are integral in the stages of menopause. If you wish to explore this further Gillian Killiner is a dietary expert and lifestyle coach. She has helped thousands of women over her 22 years as a Dietitian. She would be delighted to help you… 

Please do feel free to share our blogs to help others.

Obesity Statistics and associated Health Risks- check yours….

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While obesity stats might be shocking, the good news is that there is still time to do something about it. Here, we get clear on the statistics and share how 121 Dietitian has been successfully helping patients to lose weight.

A person who is assessed as being clinically obese (BMI – Body Mass Index of 30 and above) is:

  • 6 times more likely to develop high blood pressure
  • 4 times more likely to develop diabetes
  • 2 times more likely to develop arthritis
  • 6 times more likely to suffer gall bladder disease
  • More likely to be infertile
  • More likely to suffer from back and joint problems
  • More likely to have problems with asthma exacerbated
  • Increased risk of suffering depression
  • More likely to suffer sleep problems such as sleep apnoea
  • Increased risk of heart problems and stroke
  • And have a shortened lifespan (1 in every 11 deaths in the UK is linked to obesity related problems)
  • More likely to have nutritional deficiencies

Obesity stats

This is not a scare tactic message, but rather, we feel, an important message to highlight the negative health implications associated with obesity that we see every day. It may surprise you to know that many of the men and women who come to our clinics are unaware of the risks associated with obesity, and when informed are so grateful they could do something about it before their problems became irreversible.

If you wish to reverse the risks as mentioned above, the good news is something can be done. Losing weight and lowering your BMI (body mass index) to normal or lower levels, or with a 5-10% reduction in weight as a starting point will significantly reduce your likelihood of developing these potentially serious medical conditions, and significant weight loss can resolve many pre-existing conditions associated with obesity.

Of course there are also many, many psychological benefits in losing excess weight; people become more confident, feel less isolated, feel more attractive and feel more assertive as well as the obvious benefits associated with feeling healthy like a new wardrobe!

HOW TO LOSE WEIGHT AND ENJOY DOING SO!

  • Our team are highly skilled weight management Dietitians, providing a unique evidence based programme, tailored to each individual.
  • Over the years, we have helped many people to successfully lose weight, (read our google reviews) when they have struggled in the past.
  • You will learn how to enjoy foods and how to manage your diet, weight and health for life.
  • If you need to lose more weight, then you can safely do so, as you will know exactly how to do it safely for optimizing health for life.

We would love to help you. The 121 Dietitian team are waiting! so please contact us on 07717392306 or email: info@121dietitian.com or click here today.

Please feel free to share our blogs to help others

Information checked & correct on 16th May 2018 rechecked Jan 2021.

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