Did you know that approximately 80% of women will experience bone loss, hot flashes and vaginal dryness during this time?
Women loose approximately 50% of trabecular bone and 30% of cortical bone over their lifetime, about one half of this occurs during the first ten years after menses have ceased.
Most women need additional calcium, especially during this time when bone loss accelerates due to declining hormones. The type of calcium supplement you choose is very important. Many over-the-counter calcium supplements are poorly absorbed by the body. When choosing a supplement, look for bone formulas that are derived from food based substances (such as algae) or made from highly absorbable forms of calcium found in microcrystalline hydroxyapatite or citrate. These formulas also contain other vitamins and minerals necessary for bone health such as vitamin D, magnesium, phosphorus, vitamin K and boron.
Increasing omega 3 fatty acids in your diet may help decrease hot flashes, improve vaginal dryness, and help with mood swings. Food sources of omega 3 include flax seeds, flaxseed oil, hemp seeds, hemp seed oil and milk walnuts and chia seeds. Try using the oils in salad dressings. Grind flax seed and use in hot or cold cereal, as a topping for fruit, or simply add some to a recipe. Try hemp milk on cereal. These are all plant sources.
Fish sources include deep cold-water fish such as salmon, sardines, cod, and mackerel. Sources of fish that tend to be the least contaminated by mercury are canned salmon and sardines, both have an added benefit of being high in calcium. Supplements are widely available for the fish sources; however they are not all the same. Look for retailers that are selling the finest quality supplements that have been tested for mercury. Most people will not experience an aftertaste when using the pure fish oils, although some still may.
Many women experience some adrenal fatigue during this time. Due to our stressful lives and years of multitasking our adrenals may not be able to compensate. This can cause insomnia, forgetfulness, mood swings, anxiety, and weight gain. The first thing to do is try to manage stress with exercise, meditation, yoga and other body positive practices. There are many adaptagenic herbs available that have been shown to be helpful for many women. These include ashwagandha, rhodiola, maca and schizandra.
Visit our store to speak with our experts about which supplements might work for you.
(These statements have not been evaluated by the Food and Drug Administration.)