6 Supplements That All Women Over 50 Should Take.

6 Supplements That All Women Over 50 Should Take.

Supplements can be a valid ally to solve the annoying symptoms that occur in women over 50. The arrival of menopause can cause the body to undergo several changes, and, for this reason, supplementing the diet with multivitamins and supplements over 50 is essential.

Although adopting a varied and balanced eating style is considered an excellent way to guarantee all the necessary nutrients, there is a need for greater attention to cover nutritional needs and support the organism’s physiological functions, including through supplementation.

However, the great difficulty for many people is knowing which ones to eat when they reach that age, to keep their bodies and minds healthy.

Want to know which vitamins and supplements to take over 50? Then read on. Here you will find lots of helpful information on supplementation and other subjects. Check out!

What supplements are best for women over 50?

The doctor showing supplements for women over 50

When we reach middle age, many changes in our organism can cause a series of very characteristic symptoms.

One of the things that happen is body deceleration, which generates more tiredness and less energy to spend with the various activities of daily life.

In addition, it is prevalent to experience pain throughout the body. These are obvious symptoms that essential vitamins are missing and need to be replaced.

To solve this issue, thousands of men and women end up taking multivitamin supplements from A to Z, which provide several substances capable of delivering significant improvements to the daily routine.

However, they may not be sufficient for some instances. So, looking for a specialist is the best solution because some tests can identify which vitamins are missing in your body to ingest through supplementation.

Some substances become essential for women over 50. See what the best supplements and vitamins you can choose are in the following topics.

Omega 3

Omega 3 is one of the essential substances for the body; after all, it provides numerous benefits for blood circulation and the heart.

The benefit of omega This happens because it can regulate bad cholesterol and improve the good, indicating for women who reach 50. And one of the most significant benefits of this supplement is that anyone can ingest it. That is, it has no contraindications.

In addition, it has a fatty acid that is very good for the functioning of the brain, but our body does not produce that.

Coenzyme Q10

The Coenzyme Q10 is an essential supplement for those looking for more energy to perform daily tasks.

Moreover, it has good rejuvenating action and an antioxidant effect, acting on different tissues of our body.

Vitamin D3

Vitamin D, a prohormone or an inactive substance that can be transformed into a hormone by our body. Whose primary function is to allow calcium absorption by the intestine. Vitamin D deficiency exposes you to the risk of osteoporosis in menopause.

Vitamin D protects bones and the nervous system and strengthens the immune system.

Vitamins D3 and K2 together are perfect for protecting you from the risk of vascular calcification and increasing bone density.

Vitamin K2

Vitamins K2 and D3 together are perfect for protecting you from the risk of vascular calcification and increasing bone density.

Vitamin K2 or menaquinone activates GLA (gamma-carboxyglutamic acid) proteins, which are essential for calcium control. This function has a substantial impact on the health of bones and arteries.

Like osteocalcin protein (GLA), it is linked to bone density. Osteocalcin needs vitamin K to store calcium in the bones.

Osteocalcin without vitamin K) cannot regulate calcium; the result is a reduction in calcium in teeth and bones, which become porous. At the same time, calcium accumulates in the arteries. This vitamin can reverse the process.

It is important to emphasize that vitamin D3 with vitamin K2 protects against the side effects of vitamin D3. “The side effects that can occur from supplementation with vitamin D are hypercalcemia and hypercalciuria“.

Magnesium

Numerous studies have demonstrated a positive correlation between the administration or better magnesium supplementation and the relief and prevention of menopausal symptoms.

Sometimes the symptoms of menopause become really stressful, especially considering that the climacteric syndrome can last a long time. Therefore the supplements like magnesium are recommended for women over 50 to relieve these symptoms.

Magnesium also reduces the vulnerability to hypertension and acts synergistically with calcium, neutralizing the tendency to osteoporosis.

Additionally, magnesium might help you in case of:

  • Anxiety and insomnia – Magnesium contributes to the nervous system’s proper functioning and helps reduce sleep disorders and nervousness.
  • Joint pain – Can also help maintain good bone structure, even in reduced bone mineralization due to menopause.

Vitamine B12

Vitamin B12 also called cyanocobalamin, is essential for the health of our body. Here are the 8 science-recognized benefits of vitamin B12 that women over 50 shouldn’t ignore.

  • Vitamin B12 plays a vital role in the production of red blood cells. Low levels of vitamin B12 can cause a reduction. in the formation of these cells and prevent them from developing properly.
  • Help keep the heart-healthy.
  • It prevents osteoporosis and strengthens bones.
  • Keeps the nervous system healthy, as it helps prevent the loss of neurons.
  • Reduces the risk of macular degeneration.
  • Improves mood and relieves symptoms of depression.
  • Regulate the sleep-wake rhythm and fights insomnia.
  • Combats chronic fatigue.

Women over 50 can take supplements instead of food?

It is a fact that a healthy diet composed of fruits, vegetables, legumes, complex carbohydrates and lean proteins can supply much of the necessary nutrients after 50.

However, in the case of people who lead a busy life, the task of having good meals at different times of the day may not be easy.

In addition, many foods end up losing their substances due to pesticides and fertilizers on the soil. Get to know which fruits have more nutrition during their season and what changes you will examine after eating seasonal fruits.

So, even trying to maintain a regulated diet, some nutrients can still be lacking in our body.

Another problem is that certain substances are no longer efficiently absorbed by our body with the coming of age.

Therefore, investing in vitamins and supplements after 40 can be an excellent alternative to help your body work better.

You just checked out a lot of information about using vitamins and supplements for women over 50 to get more energy, mood and countless other benefits.

But remember to seek a specialist before starting to ingest any of these. After all, you need to check if there is a need to make your replacement.

Do you want to know more about what foods to eat and what to exclude from your menopause diet? Follow the link.

Have you ever had vitamin supplementation? Tell us about your experience. ūüíõ

Reference

  • Scielo, ‚ÄúOsteoporose‚ÄĚ , Dot. Julio Cesar Gali, S√£o Paulo Apr./June 2001, available at http://www.scielo.br/scielo.php?script=sci_arttext&pid=S1413-78522001000200007 (accessed April 03 2021). 
  •  PubMed, “Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women”, 2009 June 02, Hasan Aydin1, Ońüuzhan Deyneli, Dilek Yavuz, H√ľlya G√∂z√ľ, Nilg√ľn Mutlu, IŇüik Kaygusuz, Sema Akalin, available at https://pubmed.ncbi.nlm.nih.gov/19488681/  (accessed May  02  2021)).
  • Lorenzo Acerra, “Magnesio. Come reintegrare un minerale utile per la nostra salute”, Editore MacroEdizioni, 2014.
Thyroid Diseases and Menopause Symptoms

Thyroid Diseases and Menopause Symptoms

Irritability, hot flashes can be attributed to menopause but also thyroid diseases. If you’re a woman on the threshold of forty or fifty years, it’s good to know and the thyroid is affected by physiological changes. May start working differently or may not. The symptoms of menopause and thyroid diseases are quite similar. Thus, it requires particular attention before pinpointing precisely the origin of these disorders.

What is Thyroid?

The thyroid is an endocrine gland that synthesizes and releases hormones. It has a shape very similar to a butterfly. It’s located in the front of the neck at the base of the throat. The thyroid has a vital role in the development of the skeletal and cerebrum. Besides, the thyroid makes an indispensable contribution to the regulation of metabolism. Determining the speed with which the body must work and how to use food to produce energy.

‚ÄúThe main hormones produced by the thyroid gland are thyroxine (T4), 3,5,3′-triiodothyronine (T3), and reverse 3,5,3′-triiodothyronine (rT3). They are controlled by thyroid-stimulating hormone (TSH) from the anterior pituitary gland.‚ÄĚ  For correct sintering of these hormones, the thyroid needs common mineral and amino acid, tyrosine and phenylalanine. Muhammad A. Shahid; Muhammad A. Ashraf; Sandeep Sharma

Menopause Symptoms or Thyroid Conditions??

The malfunction of the thyroid glands can start at any age. The risks increase over the years; it’s much more frequent in women than in men. When women approach the age of menopause, the hormones start to drop. This can affect the correct functioning of the thyroid glands. In fact, about 7-8% of pre-menopausal women suffer from it, while it reaches 10-15% after menopause.

Menopause affects thyroid activity as much as thyroid affects menopause. The ovaries and uterus rely on thyroid function to get the thyroid hormones they need to function properly and stay active. The intensity of menopause and perimenopause symptoms strongly depends on the production and availability of the thyroid hormone.

Typically, perimenopausal and menopausal women who suffer from hypothyroidism experience an increase in the different menopause symptoms. They may have vaginal dryness, hair and skin, as well as hot flashes. Reduction of the thyroid gland increases the intensity of menopause symptoms, such as vaginal dryness, hair and skin, as well as hot flashes. The decline of thyroid function increases the severity of menopause symptoms.

Connection Between Menopause and  Thyroid Dysfunctions

Some women arrive at the climacteric with a thyroid problem already diagnosed in the past. Others instead manifest the issue during one of the phases of menopause or postmenopausal. Concerning this question, there’re some articles that I’ve read on the subject. If you want to know more, find the links in the references.

Estrogens regulate thyroid function; during menopause, the hormone decrease, which can lead to thyroid disease. “There’s evidence that estrogen may have direct actions in human thyroid cells by ER-dependent mechanisms or not, modulating proliferation and function. ” Normally, these alterations don’t present any change, but in some cases, it can promote pathologies and dysfunction of the thyroid.

Scientific research has shown that “thyroid status doesn’t significantly affect climacteric syndrome; menopause can modify the clinical expression of some thyroid diseases, especially autoimmune ones. Thyroid function isn’t directly involved in the pathogenesis of menopause complications …”

According to research carried out by the Department of Clinical and Molecular Endocrinology and Oncology, the risks of complications increase: “This is evident in conditions of hyper- and hypothyroidism. Although it isn’t yet clear whether the bone changes observed in a state of thyrotoxicosis are related to the lack of TSH or the excess of thyroid hormones, or both. “

Another research is done in 2013 claim that. “Coronary atherosclerosis and osteoporosis may be aggravated in the presence of hyperthyroidism or hypothyroidism”.

Most Common Types of Thyroid Dysfunction

Ultrasound of a thyroid

Hypothyroidism

Hypothyroidisn is when the thyroid glands don’t produce a sufficient amount of hormones T3 and T4. The thyroid gland becomes “sluggish”, doesn’t provide enough hormones for the proper functioning of the metabolism. Furthermore, people with hypothyroidism have a slow metabolism.

Often, the symptoms are not evident, especially at the beginning. Generally, the most frequent alarm is weight gain. Besides, to get fat, they can have symptoms such as slow digestion, tiredness, sensitivity to cold, constipation, dry skin, weakness, muscle cramps‚ÄĒeven alteration of the menstrual cycle, and an immense desire for sugar.

Hashimoto’s Thyroiditis

Is the most frequent cause of hyperthyroidism. This pathology is a chronic autoimmune inflammation of the thyroid gland due to antibodies against thyroid cells. Hashimoto’s Thyroiditis is more common in women and is hereditary. It’s also more common in subjects with chromosomal abnormalities.

Hyperthyroidism

Hyperthyroidisn is the opposite situation; the thyroxine T4 and T3 produce an excessive amount of hormones; consequently, the thyroid works too quickly. People with hyperthyroidism can develop metabolic disorders associated with weight loss, increased appetite, excessive thirst.

Thyroid nodules

The nodules don’t change the thyroid functions; they’re often benign; however, the nodules can vary. For this reason, periodic control is a best practice. The leading cause is iodine deficiency.

Therapy depends on the type of nodules when they don’t present any disorder; monitoring is sufficient. On the other hand, if the nodules produce excess thyroid hormones, the therapy involves taking drugs. When the nodules are malignant, surgery is necessary to perform partial or total removal of the thyroid gland.

Is it Menopause or Thyroid Dysfunction?

Do you feel tired, suffer from low concentration, hair loss, anxiety or even a hint of depression? Or, on the contrary, do you lose weight? Even if your appetite has increased or suffered from irritability, hot flashes, tachycardia?

The symptoms of thyroid dysfunction are very similar to those of premenopause symptoms, so it’s widespread to overlook the problem. Ailments should not be underestimated.

The most common symptoms are easy tiredness, dry yellowish skin, increased fluid retention, a tendency to gain weight, increased hair loss and the appearance of constipation. If you may notice these problems, it can be useful to check; with a simple laboratory examination, it’s possible to diagnose and start adequate treatment.

How to Treat the Thyroid During Menopause?

Before starting the treatment of hypothyroidism, it’s necessary to analyse the general condition of the subject. These include age, lifestyle and other diseases already present. Particular attention deserves when the woman is in menopause to avoid interference with other ongoing treatments, such as hormonal replacement. Only a¬† doctor will be able to evaluate the entire clinical picture to identify the best medicine.

Hypothyroidism Diet

irritability, hot flashes, can be attributed to menopause but also thyroid diseases here's the diet for hypothyroidism should be rich of selenium, omega 3
Balanced diet

A balanced diet is an essential component in the life of a human being. You’re what you eat; your diet can prevent and cure any organism disorder but cannot replace medical treatment.

For optimal thyroid function, some foods are essential. Iodine, selenium, iron, zinc, and protein foods will improve thyroid function. As well as in low-fat dairy products such as grana cheese and Greek yoghurt.

The daily iodine requirement is 150mg / g. Iodine is present in crustaceans, sea fish, molluscs, sea salt, cow’s milk, eggs. We can find the protein foods our body needs: lean meat, such as beef, chicken, turkey and lamb in fishes like; tuna, salmon, cod, sardines: Also the legumes lentils, chickpeas, beans, peas, edamame and soybeans.

Selenium is known for the antioxidant properties of molecules called selenoenzymes. Meat, chia seeds, nuts, sunflower seeds, fish and cereals are sources of selenium for the body.

Studies have identified selenium as a component of an enzyme that activates thyroid hormones. “Furthermore, low selenium levels are associated with an increased prevalence of thyroid disease“.

Omega 3 is a category of essential polyunsaturated fatty acids that our body cannot synthesise and must necessarily be taken with the diet. Among the foods that contain Omega 3, we find cod, salmon and tuna, sardine, herring and mackerel, oilseeds, flax seeds, hemp seeds and walnuts.

Foods to Avoid with Hypothyroidism 

Doesn’t exist the perfect diet, special for hypothyroidism people. In any case, you can nourish yourself without slow down the thyroid function and increase the benefit from hormone replacement therapy. Underactive thyroid’ people like me should avoid consuming foods that prevent iodine absorption and interfere with hormone replacement.

Here they are:

The cruciferous: Some vegetables such as cabbage belong to the cruciferous family; among those are; cabbage, savoy cabbage, black cabbage, curly cabbage, Brussels sprouts, also broccoli, mustard, radish, arugula and horseradish. The doctor recommends those with thyroid problems should eat them raw or steamed.

Soy: Experts advise limiting the intake or consuming products containing soy. The best method to eat soy is to wait a few hours (at least 4 / h) after taking the hormones. The soy could affect the body’s ability to absorb synthetic thyroid hormones.

Additionally, some foods need careful attention to ensure that you’re not eating a high-gluten variety. It isn’t a problem only for celiacs. In fact, it seems that gluten can irritate the intestine, reducing the absorption of levothyroxine administered as replacement therapy.

Hyperthyroidism and Foods to Be Avoided

If the problem is hyperthyroidism, try to eliminate or reduce all those foods which contain high quantitate of iodine. Among them: fish, seaweed (also as supplements), prawns, crabs, lobster, oysters, sushi and also seaweed used to combat cellulite.

Reference

US National Library of Medicine National Institutes of Health, ‚ÄúThyroid and menopause‚ÄĚ, written S. del Ghianda, M. Tonacchera¬†&P. Vitti, available at https://www.ncbi.nlm.nih.gov/pubmed/23998691 (accessed 05 May 2020)

EndocrineWeb ‚ÄúThyroid Gland Overview‚ÄĚ, written by Dr Robert M. Sargis, available at https://www.endocrineweb.com/endocrinology/overview-thyroid, (Accessed ¬†03 May 2020).

British Thyroid Foundation ‚ÄúThyroid and menopause‚ÄĚ available at ¬†https://www.btf-thyroid.org/thyroid-and-menopauseb(accessed (Accessed 20 April 2020).