The physical and emotional changes that occur after permanent cessation of menstrual periods are collectively known as post menopausal syndrome. Reduction in estrogen and progesterone levels after menopause increases risk of osteoporosis, cardiovascular diseases, urinary incontinence, vaginal dryness and skin aging and reduces sex drive.
Postmenopausal women also experience mood swings, anxiety and depression. Post menopausal syndrome can be averted with healthy lifestyle. A balanced diet and regular physical activities could help to overcome the postmenopausal woes. The daily requirement of certain vitamins increase after menopause. Additional nourishment is needed to prevent the bothersome symptoms of menopause and reduce the risk of illnesses due to hormonal changes.
Vitamins For Post Menopausal Syndrome
Vitamin B Complex
The B vitamins play an important role in fighting depression in women suffering from postmenopausal syndrome. Thiamine, folate, vitamin B6 and vitamin B12 are needed for synthesis of neurotransmitters. Moreover, during stress, the B vitamins are rapidly depleted, necessitating increased intake of the vitamins to prevent their deficiency.Apart from improving mood, the B vitamins are essential for maintaining the normal metabolism rate of the body that tends to decrease after menopause. Poor metabolism pushes up the body weight. Hence, B vitamins are essential for preventing unintended weight gain after menopause.
Vitamin C can prevent bone mineral loss after menopause. It stimulates formation of new bone cells. Moreover, the antioxidant property of vitamin C helps to delay the aging process in postmenopausal women.Vitamin C also supports absorption of vitamin E, which is required for fighting hot flashes, vaginal dryness and other health problems that occur after menopause.
Vitamin D is essential for fighting post menopausal syndrome. Vitamin D supports absorption of calcium. It also aids mineralization of bones. Postmenopausal women need additional vitamin D to maintain the healthy bone mass that tend to decline after menopause. Supplementation with vitamin D is often recommended to diminish the risk of osteoporosis and fractures. Depression, a common psychological symptom of postmenopausal syndrome, can be prevented with vitamin D.
Maintaining optimal vitamin D reserve is necessary for reducing risk of cardiovascular diseases, breast cancer, insulin resistance, obesity and high blood pressure after menopause. Postmenopausal women need at least 600 IU of vitamin D each day. Exposing the skin to sunshine triggers vitamin D synthesis naturally. If you are not getting sufficient sun exposure, consider adding foods containing vitamin D such as dairy products, fatty fish, seafood and cereals, milk and juices fortified with vitamin D to your daily diet.
Vitamin E requirement of women increases significantly during and after menopause. Vitamin E is recommended for reducing hot flashes stimulated by declining estrogen secretion. The powerful antioxidant property of vitamin E suppresses the scavenging activities of free radicals that accelerate the aging process after menopause.Vitamin E prevents platelet aggregation, reduces inflammation and strengthens the immune system. It plays an important role in diminishing the risk of coronary heart diseases, cognitive decline and certain cancers. Postmenopausal women need about 400 to 800 IU of vitamin E each day.