Tips for Menopause

Menopause and post-menopause are important times in a woman’s health. Changes in hormone levels lead to challenges in heart health, bone health, mood and more. Here are some tips to help manage menopause and make the most of life.

Vitamin D, omega-3, hormones

Estradiol, an estrogen hormone, is essential to reproductive, bone, heart, and kidney health. In this eight-week study, 86 premenopausal women, aged 33 to 42 and deficient in vitamin D, took 50,000 IU of vitamin D per week; 1,300 mg of fish-oil omega-3 per day; these two nutrients together; or no supplements.

Women taking vitamin D alone saw a decline in estradiol, while those taking omega-3 alone saw vitamin D levels decline. But women who took vitamin D together with omega-3 maintained their estradiol and vitamin D levels, suggesting potential bone, heart, and kidney health benefits in normal, young premenopausal women deficient in vitamin D.

Reference: Clinical Pharmacy: Advances and Applications; 2019, Vol. 11, 25-37

Magnesium increased survival in postmenopause

Women in postmenopause are more susceptible than other male and female adults to heart and circulatory diseases, including sudden cardiac death. Magnesium is important for healthy heart function, and nearly half the U.S. population does not meet the dietary reference intake recommendation.

In this study, doctors measured magnesium in the diets of 153,369 women and followed up for an average of 10.5 years. Overall, women who got the least, no more than 189 mg of magnesium per day, were 19 percent more likely to have died from coronary heart disease, and 24 percent more susceptible to sudden cardiac death, compared to women who got the most magnesium.

Discussing the findings, doctors said adding magnesium to the diet, including magnesium supplementation, may be a simple, effective way to increase survival in postmenopausal women.

Reference: Journal of Women’s Health; 2020, Vol. 29, No. 1, 7775

Introducing our Podcast Channel

Our latest addition to helping you stay on top of health news, a podcast. Listen to our episode on tips for menopause and our episode, Introducing Betsy’s Basics Plant Calcium.

Take Care of Your Brain Always with Heart from BetsyHealth

Learning is a lifetime endeavor, whether you are in school or not. In fact, it’s when we stop trying to learn new things that our brain health can begin to decline. Besides old favorites like crossword puzzles and sudoku, this digital age in which we live provides so may APPs and games that help us keep our brain active, whether through play or by learning another language or building a virtual kingdom all our own. No matter what time of life you are in, the brain needs great nutrition, including lots of antioxidants, to do its best. Drops in blood sugar, agitators like caffeine, even too little water for hydration, can all have negative effects on your brain cells. As neurons fire information back and forth in your skull, remember that healthy brain cells are composed of membranes that the body has created using the fats your diet provides. Good fats make for limber, porous cells that easily trade information and nutrients with surrounding cells. Bad fats stiffen cell (and subsequently vessel) walls, making it more difficult for the brain to work at optimum levels. An imbalance in fats, usually on the side of too many bad, can further cause inflammatory responses that further hinder nutrients and oxygen from passing into and through the cells as they must if you plan to live a long, healthy life. Yet, no matter what your calendar age may be, any brain can learn to be young again. Here are a few things to consider. Thank you for joining me for this quick look at brain health today. Visit our blog anytime at betsyhealth.com. Download our APP from your APP store. It’s FREE, and it gives you access to everything BetsyHealth, right at your fingertips. Betsy’s Health Foods is your family-owned vitamin store, always taking your health and your budget to heart. Proudly serving the Houston area since 1993. BetsyHealth note: This podcast is for educational purposes only. It is not intended to diagnose, treat, prevent or cure any disease. Consult your healthcare provider before taking a supplement, especially if you take medications or have a medical condition, including being pregnant or nursing.
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BetsyHealth Note: This article and our podcasts are for informational purposes only. They have not been evaluated by the Food and Drug Administration. They are not intended to diagnose, treat, prevent or cure any disease. Consult your healthcare provider before trying any supplement, especially if you have a medical condition, including being pregnant or nursing, or take prescription or over-the-counter medications.

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