Magnesium, as it acts on the symptoms of menopause

The magnesium is an essential mineral for our health. Involved in numerous biochemical reactions, can prove to be decisive when it comes to relieve the symptoms of menopause. Among the its practical benefits in this phase of a woman’s life can be cited as the prevention of osteoporosis. The decrease of the bone mineral density is a problem that affects about 30% of post-menopausal women.

The magnesium deficiency it is often associated with osteoporosis, since this mineral has a role of great importance when it comes to the health of the cartilage, and the calcification of bone matrix. Levels too low magnesium are also linked to lack of vitamin D, another nutrient crucial to bone health.

On the relationship between magnesium and osteoporosis science has focused more times. Worthy of note in this regard is an article signed by some of the experts of the Hospital Luigi Sacco of Milan, who has delved into the current state of scientific knowledge and the future directions of the research. One of the aspects that are mentioned, we find the correspondence, which has been scientifically proven with studies of different species of animals, ofthe association between dietary restriction of magnesium and osteoporosis.

Experts confirm that the bones of the animals who take a little magnesium are more fragile and tend more easily to meet micro-fractures and impairment of the mechanical properties. You could go on to talk about the importance of magnesium for women in menopause! Among the aspects that you should tap include the effects on sleep.

More than half of women in menopause suffer from insomnia because of the hot flashes and night sweats, symptoms that are accompanied by anxiety and, in the worst cases, depression. To contribute to the framework outlined, they also decrease levels of melatonin and progesterone.

Thanks to magnesium, it is possible to improve the situation. The mineral in question, in fact, optimizes circadian rhythmsby favouring well as muscle relaxation. Continuing with the list of its effects on symptoms of menopause, remember the influence on brain function and mood regulation and response to stress stimuli.

Even at this juncture you can call on different scientific evidence. In this list you can include a study from 2013, conducted by a team active at the University of Szczecin (Poland). The experts in question have recruited a sample of 171 postmenopausal women, finding that more than 80% had magnesium levels low and there is a greater risk of getting depressive symptoms.

Ally of the health of the heart – the cardiovascular diseases are among the most frequent causes of death in postmenopausal women, can be taken through different food. Among these, it is possible to cite the almonds, l’avocadothe bananas, beans, dark chocolate, fish such as mackerel and salmon. We conclude recalling that, in order to have clear specs on the dosage, it is advisable to contact your doctor.


How to survive menopause despite the shortage of hormone replacement therapy drugs in the UK

Every year, one million menopausal women in the United Kingdom rely on hormone replacement therapy – hormone replacement therapy – to help with symptoms.

But with a constant national drug shortage, some women are finding that their symptoms return in a few days.

Others are forced to switch to different brands or types of hormone replacement therapy available in gel, pill or patch. And they are having side effects.

These include hot flashes, insomnia, fatigue, loss of sexual desire, changes in skin, hair and nails, as well as increased anxiety, weight and depression.

Dr. Clarissa Kristjansson left her neuroscientist career after suffering burnout during perimenopause and is now a menopause tutor and awareness coach.

He says: “Some doctors prescribe HRT. There is nothing wrong with short-term treatment, but what if you have been doing it for years? “

Here, look for alternatives to cope with menopause.

If you are struggling to get your usual HRT then these tips might help (photo file)

1. Phytoestrogens

Also known as estrogen in the diet, these compounds are found in some plants and act similarly to the estrogens produced in the body.

Research has linked them to a variety of health benefits, including reduced hot flashes.

The highest concentrations are found in chickpeas, lentils, edamame and soy products such as tofu and tempeh. They are also present in wheat bran, broccoli, cauliflower and garlic, as well as some seeds.

Other sources include alfalfa sprouts, green beans, berries, peaches and dried fruit.

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2. Bone health

Three quarters of all hip fractures occur in women. Menopause remains a high risk factor. Reducing alcohol and excessive caffeine intake, which are known to lead to bone loss, can improve bone health.

Pilates and yoga are effective when combined with weight training to strengthen and increase flexibility.

Encourage intestinal health by adopting a low-acid, plant-based diet rich in calcium and fatty fish for omega 3, as well as abundant magnesium and vitamins K and D. This combination will allow the best reabsorption of estrogen otherwise secreted in the waste of your body.

3. Herbs and supplements

A lack of HRT has left many women in crisis … and uncomfortable (photo file)

Rhodiala Rosea has been shown to help with stress, anxiety and sexual problems associated with menopause. Sage helps fight excessive sweating.

A 2010 review found that menopausal women also experienced a 26% reduction in night sweats and hot flashes when using black cohosh supplements.

St. John’s wort is another popular herb that alleviates the symptoms of low mood and anxiety.

4. Bioidentical HRT

Those looking for a more natural approach to hormone therapy could consider bioidentical HRT – hormones identical in molecular structure to what women produce in their bodies, such as 17 beta-estradiol, estrone and estriol made from yam and soy .

It can be an effective way to restore hormonal balance, but be sure to consult your doctor first.

The best advice from Dr. Clarissa

Sugar can make menopause problems worse, so try to eliminate it as much as possible

1 Set boundaries – see where your energy goes. What is drying you up? Learn to say no.

2. Reduce sugar intake to stabilize blood sugar, thus helping you sleep better and keep spreading in middle age.

3. Specialized vaginal moisturizers can relive dryness, pain, itching and burning often associated with menopause.

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4. Stay connected with friends and family. Menopausal women have a tendency to isolate themselves when trust and anxiety and depression creep in. Forums can be negative spaces, but blogs like Feeling Flushed and 50 Sense provide a much more founded and positive dialogue on menopause.