The ideal ratio of omega-6 to omega-3 is 2:1 but in developed countries the ratio is up to 20:1.
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In developed countries excess consumption of omega-6 is more prevalent. A diet high in oily fish such as salmon, sardines and mackerel, is a good way to increase levels of omega-3 in the diet.
#BEST FORM OF MAGNESIUM TO TAKE FOR PERIMENOPAUSE SKIN#
The role that nutrition and supplementing key vitamins, such as vitamin D, play in optimizing health during menopause is therefore vital.ĭHA Omega-3, also know as docosahexaenoic acid, is a vital nutrient for maintaining cardiovascular health, brain function, skin health, mental wellbeing, bowel function and bone and joint health. The primary factors that lead to bone deterioration are declining estrogen, limited physical activity, poor nutrition and lack of Vitamin D 6. Combining this with regular physical activity of 2.5 hours per week can have significant benefits in maintaining bone strength 5.
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During the peri-menopausal and menopausal stages of life bone density deteriorates and to preserve optimal bone health daily supplementation of 800 IU of vitamin D and 1200mg of calcium is advised 4. We gain it from sun exposure and our body can store it for up to a month. Vitamin D, although actually classified as a hormone, is critical to maintaining bone and joint health. Menaquinone-7 (MK-7) is the type of vitamin K2 recommended in supplements. Vitamin K2 is also beneficial in regulating elevated calcium levels and can be used as a solution to prevent arterial calcium accumulation (in patients with a high calcium intake) which in turn can reduce the risk of heart disease 3 Western diets are often deficient in vitamin K2 which is only present in fermented foods such as sauerkraut and kefir. The two vitamins work synergistically so you should consider taking these two nutrients together 2. New studies show that vitamin K2 also has significant health benefits for its ability to facilitate the action of vitamin D. Vitamin K2 is essential for supporting bone and heart health 1. Supplementing with phyto-estrogens might also plan an important role in balancing the decline in endogenous estrogen. However, to gain maximum health benefit from this stage of life onward this must be combined with optimizing nutrition and supplementing with micronutrients.įor peri-menopausal and menopausal women there are significant health benefits to maintaining optimum levels of vitamins and nutrients such as vitamin K2, vitamin D, calcium, omega-3, B vitamins, zinc, magnesium and iron. If hormone replacement therapy is clinically indicated this can alleviate many of the symptoms. Other common symptoms frequently described by women include brain “fog” or impaired cognition, poor memory, emotional lability, anxiety, headaches, low energy, depression and fatigue. The decline in estrogen causes hot flushes, which at times can lead to sleep disturbance, while the decline in testosterone often leads to low libido.
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The skin, hair and nails are also affected by aging and the decline in hormonal levels. Some symptoms such as heavy menstrual bleeding are specific to the genital tract while others, including atrophic changes, can affect the genital tract as well as the urinary tract. The symptoms experienced are a consequence of the decline in estrogen, progesterone and testosterone levels compounded by the aging process. The peri-menopause and menopause life stages can be times of significant and disabling physical and psychological change.