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This combination is a hot-flash buster — with studies showing that taking these two supplements together helps combat hot flashes. 400 IUs of Vitamin E along with 1200 mg of bioflavonoids taken in the morning and again before bedtime has been shown to reduce the frequency and severity of hot flashes. (One note: Vitamin E isn’t safe for everyone. If you have rheumatic heart disease, high blood pressure, or diabetes, or take digitalis drugs, Vitamin E can be harmful. So be sure to check with your doctor about the appropriate dosage.)
One study (conducted in the 1960s. . . unfortunately there have been few more recent studies) found that, after only one month, over 50 percent of the 94 participating women taking 1200 milligrams of bioflavonoids along with 1200 milligrams of Vitamin C stopped having hot flashes completely and another 34 percent had a drop in hot flash frequency and intensity. Studies have also shown that bioflavonoids also appear to help relieve moodiness, anxiety, irritability and other emotional side effects of menopause — and can help fight vaginal dryness.
Vitamin E is also good for helping with vaginal dryness (you can even use it as a vaginal suppository — just putting the capsule in your vagina.)
If you’re suffering from vaginal dryness — or if you’ve noticed a change in your skin texture, a drying or loss of elasticity, Vitamin A or beta carotene can help. Vitamin A (which is what beta carotene converts to in your body) helps maintain tissues, skin, and mucous membranes — which can help fight back against vaginal dryness and skin changes that often come with low estrogen levels.
Read More: Vitamin and Mineral Formulas
This family of vitamins can be a big help in coping with premature menopause, both in terms of helping combat symptoms and fighting negative long-term risks. B vitamins can keep your energy levels up; support your liver function ( a definite plus if you’re on HRT, as oral estrogen is broken down by your liver); prevent vaginal dryness; increase your resistance to infection; help maintain your adrenal gland function — which is where the precursor to estrone (the form of estrogen still produced by your body after menopause) is produced. Last, but definitely not least, B vitamins are considered stress fighters — so can help you to deal with the emotional symptoms that crop up during premature menopause such as anxiety, irritability, mood swings, even insomnia.
Lactobacillus acidophilus and Bifidus (the “good” bacteria in our intestines) cultures are important for women during menopause to help with metabolism and utilization of estrogen, and some believe these “good” bacteria help reduce the occurrence of yeast infections. These can be found in various nutritional formulas on the market
In addition, if you’re on HRT, it’s a good idea to be sure you’re getting B-vitamins either through your diet (whole grains, beans and brewer’s yeast are all good sources of B vitamins) or in a multi-vitamin or B-complex supplement, since studies have shown that HRT may cause a deficiency in B2, B12, B6 and Biotin.
It is vital at this time that adequate calcium is included in the diet. Supplements of Calcium and Vitamin D can be taken if the recommended amount is not achieved but the body copes best with a dietary source of calcium. Maximizing Calcium is important to help prevent osteoporosis
Calcium recommendations
Age RNI*
0 – 12 months (non breast fed infants only) 525 mg
1 – 3 years 350 mg
4 – 6 years 450 mg
7 – 10 years 550 mg
11 – 18 years boys / girls 1000 / 800 mg
19 + years 700 mg
Pregnant women 700 mg
Breastfeeding women 700 + 550 mg
* RNI – Reference Nutrient Intake
It is recommended that you do not exceed more than 2000 – 2500 mg of calcium a day. Exceeding the upper limit of 2000 – 2500 mg calcium could lead to medical problems including milk alkali syndrome (a high level of calcium in the blood) and may interfere with the absorption of other minerals such as iron.
It is important to remember that calcium intake should be looked at over a period of monthly intake rather than daily. A low calcium intake on one day, when most days you achieve more, will not have a detrimental effect on your bone density.
Other nutrients and minerals are also important but a well balanced, mixed diet including fresh fruit, vegetables, adequate protein and carbohydrate foods should contain sufficient amounts of the necessary nutrients. Some individuals may feel that they are not obtaining the calcium they need from their diet and there is no way that this can realistically be achieved. In such cases, supplemental calcium may be useful. Your local pharmacist is often an excellent source of information on over the counter products. There is evidence that older people can benefit from supplemental calcium and vitamin D and this is a useful treatment for osteoporosis in this age group.
(the info below is shown as [Food] [Quantity] [Mg of calcium]).
* may be calcium enriched
** different products vary considerably
Please note, the calcium contents (with the exception of milk and bread), have been calculated per 100 g and are therefore not portion size. This has been done to make comparisons between various foods easier.
Vitamin D is required to maintain bone health. It helps the body absorb calcium and is made in the skin due to sunlight action. Lack of sunlight due to climate or people either not going outside much or being covered up when outside, often leads to lack of vitamin D, particularly in the elderly. Dietary sources include oily fish, dairy products and margarine and 2 main course portions of oily fish per week are recommended.
Often found in calcium supplements, magnesium is a very important calcium helper — and also appears to help fight the crashing fatigue that often comes at the beginning of premature or early menopause by boosting energy levels.
Another important mineral, potassium also can help boost energy. Another big benefit: It regularizes your heart beat, which can help if you get palpitations — a fairly common symptom of menopause. In addition, it can help you cope with water retention and bloating, both of which are side effects with certain forms of HRT, particularly progestins such as Provera.
The interest in Phytoestrogens has developed because of the epidemiological evidence that diets rich in these compounds have led women in Japan and Asia to have a much lower incidence of “Western diseases” such as heart disease, osteoporosis, and cancers of breast, colon, and womb. Women in these countries do not suffer the same way with hot flushes and sweats as we do in the western world. Whether we can attain the same protection by starting their diet later in life remains to be seen.
Phytoestrogens are naturally occurring compounds derived from plants that have oestrogenic activity. They have a similar chemical structure to oestrogen and bind to the receptors, acting like hormone regulators. As a group of compounds they exhibit many properties and can behave by boosting oestrogen effects even though the dose is minuscule. They can also act to minimise the effect of oestrogen when there is excess and seem to have anti-bacterial and anti-fungal properties and reduce the effects of viruses.
Phytoestrogens have been shown in some clinical trials to reduce hot flushes significantly, although many of the trials were undertaken over short periods e.g. 3 months and some trials have shown limited effect.
Phytoestrogens can be taken either by increasing dietary intake or from supplements. To rely on dietary intake alone would involve the ingestion of large amounts of legume food plants, with variation in their quantities of phytoestrogens. There are many supplements now available which are equivalent to a typical Japanese diet rich in phytoestrogens.
There are two classes of phytoestrogens that have been most investigated: isoflavones and lignans, isoflavones having the most potent oestrogenic activity. Four isoflavones have been identified.
CEREALS: oats, barley rye, brown rice, couscous and bulgar wheat.
SEEDS: sunflower, sesame, pumpkin, poppy, linseeds
PULSES: soya beans and all soya based products (except soya sauce which does not contain any!)
BEANS: chickpeas, kidney beans, haricot beans, broad beans, green split peas
VEGETABLES: red onions, green beans, celery, sweet peppers, sage, garlic, broccoli, tomatoes and bean sprouts.
SOYA, LINSEEDS and RED CLOVER are the richest sources
Soy: Rich in phytoestrogens, specifically isoflavones, cholesterol-free and containing protein, omega 3 fatty acids, calcium, folic acid, iron and other vitamins and minerals, soy is one of your best bets to add to your diet to gain a wide range of health benefits when you’re in coping with premature ovarian failure or early menopause.
More specifically, a number of recent studies have found that soy can help reduce hot flashes, night sweats, and other menopausal symptoms. It can also help lower your cholesterol — which often rises when you enter premature menopause — and help your coronary blood vessels dilate, both of which are important in fighting heart disease. In addition, it may help lower triglycerides — which often rise when you take estrogen. Finally, soy may help prevent osteoporosis. Studies have shown that soy isoflavones help cut down on bone resorption, keep calcium from leaching from your bones, and increases bone density and bone mineral content.
It’s a good idea to aim for at least 25 grams of soy protein daily to help with symptoms.
You can get soy from a variety of sources — including soy milk, tofu, roasted soy nuts, tempeh, soybeans, even products that are made to taste like other foods (like soy hot dogs, soy cheese, and soy ice cream) And, if you don’t like the taste of soy (something that isn’t all that uncommon!) you can also get soy and soy isoflavone power at vitamin or health food stores, or take soy isoflavone capsules. (However, keep in mind that most studies indicate that getting whole soy, not simply isoflavones, may be your best bet.)
Soy may interact with antibiotic, estrogens, Tamoxifen, and Warfarin.
Flaxseed: Another nutrient high in phytoestrogens (especially lignans), flaxseed also is high in omega-3 fatty acids — a key helper in fighting heart disease. And, like soy, it’s a good all-round helper in your body. More specifically, because it’s high in phytoestrogens, flaxseed can help minimize symptoms like hot flashes. Studies have shown that it can help lower LDL (the “bad”) cholesterol. And other studies have shown that it also may help fight breast cancer and other cancers. It can help prevent heavy bleeding — a common symptom when you’re first beginning to enter premature menopause and going through erratic periods. And, because it’s high in omega-3 acids, to may help ease symptoms like breast tenderness, cramping, and other PMS-like discomfort.
Red Clover is an excellent source of all the 4 different isoflavones and Novogen Redclover is endorsed by the British Menopause Society. There are many other options on the market but this one is well studied and tested and is made from a standardised extract. Always check the label!! It can be quite an expensive option but cheaper than buying the similar food sources on a daily basis. Red Clover or Promensil in the USA has been endorsed by the Food and Drug Administration as cholesterol lowering and prostate cancer reducing.
Some women need to be cautious of taking these supplements – e.g. if they are currently suffering from Breast cancer or hormone dependent tumours. Some breast surgeons and oncologists believe that even the tiny amounts of oestrogen can have an adverse effect, but opinion is currently divided.
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