Navigating Menopause: Supplements, Exercise and Sleep Solutions

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Navigating Menopause: Supplements, Skincare  and Sleep Solutions

Menopause brings a host of changes to a woman’s body, including symptoms like bone loss, insomnia, migraines, and hormonal imbalances. Fortunately, there are various supplements and products that can help manage these changes and improve quality of life.

People often refer to our later years in life as “The Golden Years” – but when we talk about Menopause that’s not always the spin that’s put on things. But, it should be.

For many of us,  time commitments are decreasing too, and, best of all,  we can now choose what we want to do with our time as opposed to doing what we have to do.  Take the opportunity now to PRIORITIZE  yourself and enjoy this time, because you deserve it!

Bone Loss

During menopause, the decline in estrogen levels can lead to a decrease in bone density, increasing the risk of osteoporosis. To support bone and brain health, consider the following supplements:

  • Calcium: Essential for maintaining strong bones.
  • Vitamin D: Enhances calcium absorption and bone health.
  • Magnesium: Supports bone structure and strength.
  • Omega 3s:  From algae vs fish, as recent studies and microplastic and pollution contamination are a concern, not to mention the destruction of our oceans, contributing to climate change. And who wants that fishy burp?
  • Weight Bearing Exercise and Minerals:  Vitamins K2 MK7 and MK4 along with a prebiotic called L Reuteri have been scientifically proven to support healthy bone formation and maintenance.  A weighted vest and vibration plate have have been recommended by various experts to prevent and protect from age related bone loss.

Insomnia

Many women experience sleep disturbances during menopause. The following supplements can help improve sleep quality:

  • Melatonin: A natural hormone that regulates sleep-wake cycles.
  • Valerian Root: A herbal supplement known for its calming effects.
  • Magnesium: Promotes relaxation and better sleep.

Hormonal Balance

Maintaining hormonal balance is crucial during menopause. Supplements that can help include:

  • Black Cohosh: A herb traditionally used to relieve menopausal symptoms.
  • Soy Isoflavones: Plant-based compounds that mimic estrogen and help balance hormones.
  • Evening Primrose Oil: Contains gamma-linolenic acid (GLA) which supports hormonal health.
  • Bioidentical Progesterone Cream and Oils: Helps balance hormones and alleviate menopausal symptoms.
  • Bioidentical Estrogen Cream  (OTC): Supports estrogen levels and reduces symptoms of menopause such as hot flashes and vaginal dryness. You can consult with your gynecologist to learn if they recommend a patch, oral hormones or otherwise, but we very vary of pellets and compounding pharmacies as not all are easily controlled.  We will delve deeper into these in another article. Click links above for recommendations.

Plant-Based Diet for Gut Health and Estrogen Detox

  • Improves Digestion: Fiber aids in regular bowel movements and supports beneficial gut bacteria.
  • Estrogen Detox: High-fiber foods help eliminate excess estrogen, reducing hormonal imbalances.
  • Nutrient-Dense: Provides essential vitamins, minerals, and antioxidants.
  • Weight Management: Keeps you full longer and is typically lower in calories.
  • Heart Health: Lowers cholesterol and helps regulate blood sugar levels.
  • Variety: Includes a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds.

Recommended Products

Explore a range of menopause support products to address these symptoms effectively. For a skin and nutrition specialist curated selection of supplements and solutions, visit this link.

Please always check with your physician or schedule with our nutritionist for any possible contraindications.

In essence, make your “Bucket List” and see just how many items on there you can check off!

All in all, menopause is a time to be thoroughly embraced and enjoyed.  But, as with any stage in life, we need to care deeply for ourselves via proper hydration,  nutrition, exercise, and spiritual renewal to feel as positive and vibrant as we want to feel.

Don’t forget to incorporate a proper skin care regimens during menopause are about making you and your skin feel your best.  It’s now time to pamper your skin with special formulations designed to help you look radiant and as young as you feel.

These Golden Years are a time to nourish yourself internally and externally.
Simply put:  Balance the mind, body and spirit in unison for a beautiful you.  And get quality sleep!

You worked hard and at this point in your life,  it’s time to treat yourself to the best of the best for a glowingly beautiful you now, and forever.

If you’d like to talk more about menopause and holistic skin care during this time, contact our licensed aesthetician; you can even enjoy the first 15 minutes of your consult FREE!

 

tags: anti aging   hormones for menopause   insomnia   menopause care   menopause diet   menopause supplements   plant based diet for menopause   skincare for menopause  

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