During menopause, women face a lot of problems due to hormonal changes, reduction in functioning of ovaries, etc. If proper levels of vitamins are not maintained in the body, it can lead to negative health effects like stress, irritation, weakened muscles, softening of bones, anxiety, etc., which are some of the symptoms women come across during menopause stage.
Importance of vitamins varies across age groups. During menopause, women need to take certain vitamins in higher amounts.
Let us discuss briefly the vitamins required for women during menopause, diet to be maintained, effects due to vitamin deficiency and ways to overcome problems associated with vitamin deficiencies.
Vitamins essential for women during menopause
Vitamin D and calcium are important during menopause. Bones start losing their calcium that leads to softening of bones, and formation of pores inside the bones, a condition called ‘osteoporosis.’ Women generally become tired due to low calcium levels. Therefore, calcium pills are recommended for daily use.
Vitamin C also help in fighting against infections during menopause. Iron also plays an important role to fight against anemia because iron deficiencies have severe effects that cause lowering of red blood cells, as a result oxygen supply to brain decreases, it can lead to Alzheimer’s in some women.
Vitamin B complex also helps fight against diseases and red blood cells production. Deficiency of vitamin B12 leads to pernicious anemia (inability to absorb vitamin B12 due to loss of intrinsic factor and reduced RBC production) and in severe cases it leads to death.
Diet rich in all these vitamins can help women overcome health related problems during menopause. Foods like, pumpkins, red meat, fresh fruits and vegetables help in reducing problems due to deficiencies. Multivitamin supplements are even encouraged to meet requirements of vitamins.
Tips to overcome problems at menopause stage
- Regularly doing exercise can reduce stress, this is one of the problems faced during menopause stages.
- Avoid foods containing sugars because they boost up sugar levels leading to overweight and sometimes heart attack.
- Have enough sleep, which gives a refreshing feeling and enthusiasm.
- Take food rich in vitamin A is beneficial to the skin. Consume milk daily as it promotes calcium levels. It is very important for bones.
- Control your existing health conditions like diabetes, BP, etc., by taking proper medications.
- Spend most of your time with family, as it reduces your emotional stress and makes you feel happy.
Most of the vitamin deficiencies can be corrected through a proper diet. Diet that is rich in proteins, vitamins and minerals will help women overcome problems that they face during menopause.