CAN WE NAVIGATE THE MENOPAUSE PERIOD COMFORTABLY? WHICH SUPPLEMENTS CAN BE USED DURING MENOPAUSE?

Menopause is a natural phase in a woman’s life, similar to childhood and adolescence. During this period, the ovaries cease functioning, and hormone production gradually decreases. The global average age for menopause ranges between 45 and 55 years. However, menopause occurring before the age of 40 is considered early menopause.

A different perspective on menopause

Looking back at humanity’s history over millions of years, the average lifespan was about 45–50 until approximately 150 years ago. In other words, women would typically enter menopause around 40 years of age, and as ovarian function ceased, their lifespan either ended or was nearing its end. In such cases, there was no need for intervention, as everything followed its natural course.

When we come to the life cycle of today's modern woman, we see that her lifespan has reached the age range of 80-100 (many drug and food supplement R&D studies aim to bring this period closer to 200) and the working life in modern life has increased to the age of 65. Moreover; today's pregnancies are now planned to be postponed until the age of 35 and later. Or should it be supported by treatments and approaches that support a healthy lifespan and prevent many important health problems such as osteoporosis, cancer, and heart disease during and after menopause? Fortunately, numerous methods and strategies are now available to support women through this phase of life.

What is perimenopause?

Perimenopause is the phase before menopause when estrogen levels begin to decline, leading to hormonal fluctuations. This hormonal change can cause irregular menstruation, hot flashes, night sweats, mood swings, sleep problems, low libido, and vaginal dryness. The intensity and nature of these symptoms vary among women.

The right approach and treatments during this process of women starting with premenopause will make the person feel much more comfortable in daily life and will enable them to get through this period more healthily. Regardless of the person's illness, stress, sleep patterns, and eating habits should definitely be improved. In addition, according to many studies conducted in recent years, looking at the individual's estrogen metabolism and applying bioequivalent hormone replacement therapy specific to the person will support both getting through the menopause process easily and preventing problems that may arise due to estrogen hormone deficiency.

Supplements beneficial during perimenopause

Black Cohosh: A safe supplement, particularly effective against hot flashes.

Magnesium: Magnesium is an important mineral for body health during menopause. Decreased estrogen levels can cause decreased bone density and an increased risk of osteoporosis. Magnesium can help support bone health during this process, as well as regulate sleep quality and protect against Alzheimer's. The glycinate form can be preferred for the nervous system, the L-threonate form for protection against Alzheimer's, the malate form for energy support, and the citrate form for improving sleep quality.

Vitamin D: It is one of the important supplements to reduce the risk of osteoporosis, support the immune system and positively affect changing moods. Especially D3K2 forms can be used. Here, taking it together with vitamin K2 prevents calcium in the body from passing into the blood and allows it to be stored in the bones, supporting the strengthening of the bones and at the same time preventing the accumulation of calcium in the tissues.

Calcium: Essential for bone health, protecting against osteoporosis linked to reduced estrogen.

Chaste Seed: It helps to balance hormonal fluctuations. In particular, it helps to improve the balance between estrogen and progesterone and reduce estrogen fluctuations during premenopause. It will also support the improvement of hot flashes, menstrual irregularities, mood changes by improving estrogen fluctuations. Sberian Rhubarb, Red Clover and soya isoflavans can also be used for similar purposes.

DIM (Diindolylmethane): It has a balancing effect on estrogen metabolism and helps to reduce harmful estrogen metabolites. This balancing is very important for the body and helps hormones to function in a healthier way. It can also reduce the negative effects of excessive or unbalanced effects of estrogen, such as breast cancer.

D-glucarate: D-gluconate plays an important role in maintaining bone health by supporting easier absorption of minerals in the body and is a valuable supplement, especially during menopause.

Omega-3 Fatty Acids: It reduces inflammation in the body and supports the alleviation of hot flashes.

Resveratrol: In addition to its strong anti-oxidant and anti-inflammatory effects, it is phytoestrogenic. This allows resveratrol to mimic the effects of estrogen in the body. Thus, it alleviates complaints such as hot flushes and night sweats due to decreasing estrogen.

Vitamin E: It supports the protection of skin health.

Aromatherapy oils for perimenopause

There are many valuable medicinal aromatherapy oils that support women during premenopause and help to reduce their stress. In this process, personalised stress sniffing can be done, as well as Clary Sage and Ylang Ylang are generally used.

Clary Sage: A good clary sage should have a high linalyl acetate content (Linalyl Acetate 82%, Linalol 14%, etc.). Clary sage with high linalyl acetate ratio provides a decrease in cortisol levels (reducing stress) and balancing estrogen levels in women. Clary sage, which can be used in menopause and premenopause periods, can be used by smelling and rubbing. In addition, clary sage is effective in reducing menstrual pain in women's menstrual periods, both by smelling and by massaging the groin area.

Ylang Ylang: Balances estrogen and oxytocin levels, alleviating menopause symptoms and boosting confidence.

Skin changes during menopause

One of the most common problems faced by women entering menopause is dry skin. The decrease in the estrogen hormone can lead to a decrease in the water retention capacity of the skin and disruption of the moisture balance. This causes fine lines and wrinkles to become more prominent.

In addition, estrogen plays an important role in collagen production by maintaining the elasticity of the skin. For this reason, decreased skin elasticity is frequently observed during menopause. Hormone imbalance can lead to problems such as acne formation and colour changes in the skin.

How to Support Skin Health?

Intensive moisturisers containing hyaluronic acid can be used to moisturise dry and dehydrated skin. Ceramide supplements can also be used for both skin dryness and dryness in the body (such as the vagina).

Retinol-containing creams will repair fine and deep wrinkles of the skin, as well as support in the elimination of acne and spotting. Antiage serums and creams that also support collagen synthesis should be supported by serums and creams containing lipids. In addition; Collagen supplements rich in Type I and Medicine III will also support you in restoring the elasticity of the skin.

As in every period, balanced and healthy nutrition, not consuming packaged foods, adequate water consumption and conscious sports will be the best companions to accompany you during menopause.

Wishing you a long and healthy life!

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