Menopause is a stage in a woman's life that brings with it a series of hormonal changes that can affect both her physical and emotional well-being.
In this article, we will explore the best nutritional supplements that can help peri- and menopausal women maintain their health and vitality. In addition, we will highlight the importance of taking care of yourself on the outside with Gems Beauty advanced cosmeceutical routines and on the inside with good nutrition.
First of all, I want to tell you about a plant that is helping me find balance due to my anxiety and daily stress.
During menopause, stress and anxiety are heightened, we are more irritable and we sleep poorly. I have discovered this plant that has transformed me from within. I am talking about it:
1. Ashwagandha
Description: Ashwagandha is an adaptogenic plant used in Ayurvedic medicine. It helps reduce stress, improve sleep quality and increase energy.
Benefits:
- Reduction of stress and anxiety.
- Improved sleep quality.
- Increased energy and reduced fatigue.
- Improves cognitive function and memory.
How to take it: It can be consumed in powder, capsules or tincture form. The recommended dosage is between 300-500 mg twice a day.
2. Omega 3,6,9
Omegas help me nourish my cells from within and reduce possible inflammation from stress. I notice my skin is smoother after taking them.
Description: Omega-3 fatty acids are essential for cardiovascular and brain health. They are found in fatty fish such as salmon and in fish oil supplements.
Benefits:
- Improving cardiovascular health.
- Reduction of inflammation.
- Support brain function and improve mood.
- Relief of menopausal symptoms, such as hot flashes.
How to take it: A dose of 1,000 to 2,000 mg per day of high-quality fish oil is recommended.
3. Vitamin D
Vitamin D is crucial for bone health and the immune system. Most people do not get enough vitamin D from sun exposure alone. It is very important to sunbathe naked for 10-15 minutes a day... and this is difficult in winter. So we need to take this supplement to protect our bones post-menopause.
Benefits:
- Improving bone health and preventing osteoporosis.
- Strengthening the immune system.
- Improving mood and preventing depression.
How to take it: The recommended dosage varies between 1,000 and 2,000 IU per day, depending on individual levels.
4. Collagen
Taking hyaluronic acid and collagen is ideal during peri, menopause and post menopause.
Description: Collagen is a protein essential for healthy skin, joints and bones. Collagen production decreases with age.
Benefits:
- Improves skin elasticity and firmness.
- Support joint health and pain reduction.
- Strengthening bones and preventing osteoporosis.
How to take it: It can be taken in powder form, mixed with water or in smoothies, or in capsules. The recommended dosage is 10-20 grams per day.
5. Hyaluronic Acid
Description: Hyaluronic acid is a substance found naturally in the body that retains moisture, keeping the skin hydrated and supple.
Benefits:
- Improves skin hydration and elasticity.
- Reduction of wrinkles and fine lines.
- Support joint health.
How to take: It can be taken in capsules or as a skin serum. The recommended oral dosage is 100-200 mg per day.
6. Probiotics
Probiotics are beneficial bacteria that improve intestinal health and the immune system.
The skin is our second brain, so the connection between the skin and the intestines is already known. If your bacterial flora is healthy, you will absorb nutrients well; if there is inflammation and imbalance in the microbiota, your body and your skin will notice it.
Benefits:
- Improves digestion and absorption of nutrients.
- Support the immune system.
- Relief of gastrointestinal symptoms such as constipation and bloating.
How to take it: It is recommended to take a probiotic supplement with at least 10 billion CFU (colony forming units) per day.
7. Liver Detoxification
Liver detoxification involves the use of supplements and foods that support liver function and the elimination of toxins.
Benefits:
- Improved liver function.
- Reduction of the toxic load on the body.
- Support hormonal balance.
How to do it: Include supplements such as milk thistle, dandelion and turmeric. It is also helpful to follow a diet rich in cruciferous vegetables and fermented foods.
Taking care of yourself on the outside with Gemma's Dream and Oneceutic
Gemma's Dream offers a skincare routine designed specifically for peri- and menopausal women. It includes products that hydrate, nourish and rejuvenate the skin, helping to combat the effects of aging.
Recommended routine:
- Gently cleanse with a moisturizing cleanser and oils, such as our balm, an ideal formula for our skin.
- Application of a serum with hyaluronic acid to deeply hydrate.
- Using a nourishing cream with collagen to improve skin elasticity.
- Daily sun protection to prevent sun damage.
Conclusion
Menopause can be a challenging time, but with the right nutritional supplements and a skincare routine like Gemma's Dream, it is possible to maintain health and vitality. These nutraceuticals not only help manage menopausal symptoms, but also improve overall well-being.
Would you like to know what your specialized routine is?
Write to me and I will help you find the formulas to look and live with a better quality of life.
Gemma Prudencio
Pharmacist Cosmetologist