Protein is important for all body functions. It helps to build and repair tissues, make enzymes and hormones, and provide the structure for bones, muscles, skin, and blood. With age, muscle mass begins to decline, and older adults need more protein to maintain their strength. Collagen is a type of protein that is especially important for older adults. It helps to keep skin elastic and reduces the risk of injuries. collagen can be found in meat, poultry, fish, eggs, and dairy products. Consider a collagen supplement to help with the symptoms of menopause.
Many plant-based proteins are complete, meaning they provide all the essential amino acids your body needs. Good sources of plant-based protein include beans, lentils, tofu, tempeh, seitan, nuts, and seeds. If you’re not getting enough protein from your diet, consider taking a plant-based protein supplement.
There are a number of different herbs and supplements that have been traditionally used to treat the symptoms of menopause. Black cohosh is one of the most popular herbs for menopause, and it is available in pill, extract, and tea form. Other popular herbs include dong quai, ginseng, and red clover. Supplements such as calcium, magnesium, and vitamin D are also often taken to help with menopausal symptoms. Make sure to talk to your doctor before taking any herbs or supplements, as they can interact with medications you may be taking.
Black cohosh is an herb that has been shown to be effective in reducing hot flashes and night sweats. Some women also find relief from taking supplements containing gamma-linolenic acid (GLA), such as evening primrose oil or borage oil.
Black cohosh is a plant that’s been used for centuries by native Americans. It has healing properties, and it can be taken to treat night sweats or hot flashes during menopause because of its effectiveness in relieving symptoms associated with this stage of life.
Dong Quai, or Angelica sinensis as it’s more commonly known in the west is a herb that grows mainly near China where people have used this plant for centuries to treat symptoms associated with premenstrual syndrome (PMS) and menopause. There’s very little human research on Dong Quaibut what there was suggests women who took advantage of its medicinal properties reported less hot flashes while others found relief by using these capsules before bedtime – one study showed they helped reduce insomnia too!
Red clover is an herbaceous flowering plant in the legume family. It’s a rich source of estrogen-like compounds that may help alleviate symptoms associated with menopause, such as hot flashes and other sleep disturbances caused by decreased production levels during aging or pregnancy. Red clover is also a source of isoflavones, which are plant-based compounds that act like estrogen in the body.
The extracts of red clover are known to have benefits on bone health. A recent study showed that women who took supplements containing isoflavones had slower rates for markers related with osteoporosis than those given placebos.
I’ll let you read more but here’s some key information: The active ingredients are found within red clovers’ long petals which make up over 75% percent whole flower; these include highly sought after bioactive flavonoids called Isolates*These minerals have been shown to be superior to many other calcium supplements in terms of absorption and utilization by the body.
Ginseng is an herb that has been used for centuries in Chinese medicine. It’s thought to help with a variety of conditions, including fatigue, low libido, anxiety, and menopausal symptoms such as hot flashes. There are different types of ginseng, but the most commonly used for menopause is Asian ginseng (Panax ginseng).
Asian ginseng is thought to be beneficial for menopausal symptoms because it helps to balance hormones and reduce inflammation. It’s also been shown to improve energy levels and cognitive function.
Calcium and magnesium
Calcium and magnesium are two minerals that are often taken to help with menopausal symptoms. calcium is important for strong bones, while magnesium helps to regulate mood, sleep, and stress levels.
Many women find that they need more of these minerals during menopause, as their bodies are working harder to adjust to the changes in hormone levels. Taking a supplement containing both calcium and magnesium can be helpful in ensuring you’re getting enough of both minerals.
Vitamin D is another nutrient that is often low in women during menopause. It’s important for bone health, and a lack of vitamin D can lead to bone loss and other health problems.
Many women find that they need more vitamin D during menopause, as their bodies are less able to absorb it from the sun. Taking a supplement containing vitamin D can help ensure you’re getting enough of this important nutrient.
Maca, or Lepidium meyenii is a Peruvian vegetable in the family Brassica along side broccoli cabbage and Brussels sprouts. It’s been used for centuries to treat physical ailments such as anemia infertility hormonal imbalances . There isn’t significant adverse effects but very little safety data available so it would be best if you check with your healthcare provider before taking Maca.
One study showed that taking Macahelped to reduce hot flashes and other menopausal symptoms in postmenopausal women. Another study showed that Macamay help improve sexual function in menopausal women.
The soy isoflavones are structurally similar to the hormone estrogen and may exert weak estrogenic effects in your body. This can lead you into menopause earlier than expected, but there’s mixed evidence for this so far. Soy isoflavones are found in high concentrations in soybeans and other legumes.
Some evidence suggests that soy isoflavones may help to reduce menopausal symptoms such as hot flashes, night sweats, and vaginal dryness. However, other studies have shown that soy isoflavones may actually increase the risk of breast cancer and other health problems in postmenopausal women.
Evening primrose oil
Evening primrose oil is a plant-based oil that is high in omega-6 fatty acids. These fatty acids are important for maintaining healthy skin, hair, and nails.
Some women find that taking evening primrose oil helps to reduce menopausal symptoms such as hot flashes and night sweats. However, there is not much evidence to support this claim.
Chasteberry, or Vitex agnus-castus, is an herb that has been used for centuries to treat a variety of health problems. It’s thought to help with menopausal symptoms such as hot flashes, mood swings, and vaginal dryness.
Chasteberry is a medicinal herb native to Asia and the Mediterranean. It has long been utilized for infertility, menstrual disorders ,and symptoms of PMS or menopause. Many other herbs with mixed research findings on its ability alleviate those same conditions in women have shown inconsistent results–but one recent study found significant reductions anxiety & hot flashes among participants taking Chasteberry extract supplements versus placebo.
Ginseng, or Panax ginseng, is an herb that has been used for centuries to treat a variety of health problems. It’s thought to help with energy levels, cognitive function, and stress levels. Some research suggests that it may also help with menopause symptoms such as hot flashes and night sweats.
Korean red ginseng is the most studied type of ginseng for menopause relief. A small study published in the Journal of Ginseng Research found that Korean red ginseng may be effective in reducing hot flashes.
To try ginseng, look for supplements that contain at least 4 percent ginsenosides, the active compound in ginseng. Start with a lower dose and increase gradually as needed.
Side effects can include headache, insomnia, and upset stomach. Ginseng can also interact with some medications, so it’s important to talk to your doctor before taking it.
Valerian is an herb that’s been used to treat a variety of health problems for centuries. It’s most commonly used as a sleep aid, but it may also help with menopause symptoms such as hot flashes and night sweats.
To try valerian, look for supplements that contain at least 0.8 percent valerenic acid, the active compound in valerian. Start with a lower dose and increase gradually as needed.
A combination of valerian and lemon balm may be more effective than valerian alone.
Side effects can include headache, dizziness, and upset stomach. Valerian can also interact with some medications, so it’s important to talk to your doctor before taking it.
Flax seeds are a good source of fiber and omega-3 fatty acids. All of these nutrients have been linked to menopause relief.
Flax seeds can be eaten whole or ground. You can add them to yogurt, cereal, or smoothies. You can also buy flaxseed oil supplements. These plant compounds are thought to help reduce hot flashes and night sweats.
Start with a lower dose and increase gradually as needed.
Side effects can include bloating, gas, and constipation. Flaxseed can also interact with some medications, so it’s important to talk to your doctor before taking it.