Every woman and her life is different! Every life is characterized by ups and downs. It is as individual and diverse as every woman herself. And yet there are different phases that every woman goes through or will eventually go through:

Every month we women get menstruation, we can be pregnant, breastfeed after birth and finally go through menopause. Each phase has its own characteristics and often we suffer from certain symptoms during it: Period pain, mood swings, unwanted physical changes, etc.

It is without question unbelievable what the female body is capable of and one thing is for sure: we can all be proud of our femininity and should therefore also care for it accordingly!

In this article, we will give you tips on how you can support your health as a woman and what you should pay special attention to in the different phases of life. We focus on 2 phases that every woman goes through in her life: Menstruation & Menopause.

1. The Menstruation

Cramps, bloating, back pain, extreme fatigue, headaches... almost every woman has had such PMS symptoms in her life. 3 out of 4 women regularly suffer from period symptoms.

Various minerals or vitamins are known to alleviate symptoms and can provide support during menstruation. It should be noted that supplements should always be combined with exercise and a balanced diet.

  • Vitamin B

Vitamin B1 helps reduce menstrual cramps by acting on muscle contraction and the nervous system, thereby decreasing the intensity and frequency of cramps.

Vitamin B6 can help balance the mood swings caused by PMS. Researchers believe it is because vitamin B6 is responsible for releasing "happy hormones" such as serotonin and dopamine.

Vitamin B12 brings replenishment to the blood cells, supports the nervous system, the general energy level and thereby also reduces the pain during menstruation.

Our vitamin B complex contains all 8 important B vitamins: B1, B2, B3, B5, B6, biotin, folic acid and B12. We recommend you to integrate this complex into your everyday life and especially during your menstruation the B vitamins will help you to alleviate the pain.

  • Zinc

Young women in particular often suffer from a zinc deficiency that goes undetected. This is because zinc is essential for growth and during a growth spurt the natural reserves of your body can not be sufficiently replenished. This not only makes you more prone to infections, but also makes itself felt in fatigue and exhaustion. 

Zinc also has a great influence on the control of our hormones - especially the sex hormones are significantly influenced by zinc. They are responsible for the control of the female cycle and especially for the maturation of the eggs in the ovaries. Zinc deficiency can lead to a lack of progesterone and cycle disorders. Zinc is therefore necessary for your menstruation to start regularly, since zinc controls the transmission of your sex hormones, it is important that you correct a deficiency by taking additional zinc.

  • Turmeric

Both ginger and turmeric are known as powerful anti-inflammatories. Turmeric is one of the most popular superfoods and can be swallowed as capsules or added to smoothies or curry dishes. Turmeric causes the uterus not to contract as much. 

Turmeric causes the uterus not to contract as much. During periods, tissue proteins stimulate uterine contractions, which contributes to pain and inflammation. Curcumin is the most active compound in turmeric root and has the ability to fight against this inflammation.

  • Other tips

If you suffer from cramps during your period, the main thing you should do is relax. Read a book or watch your favorite TV show. Hot water bottles and chamomile tea also have a relaxing effect on your body and mind. 

Give yourself a break when you feel you need it. 

Eat a healthy, balanced diet and exercise. Of course, you shouldn't run a marathon if you're in pain, but gentle exercise, such as yoga or walking, can also help relieve cramps.

2. The Menopause

Menopause is the time when the fertile phase of a woman's life comes to an end. This phase usually begins in the mid-40s and is noticeable through cycle fluctuations. Gradually, the ovaries produce fewer sex hormones and ovulation becomes less frequent. In their early to mid-50s, women on average have their last period, the menopause.  

Hot flashes, which are usually followed by freezing, are the best-known phenomena of menopause. Around one third of women regularly experience hot flashes for five years or more. Sweating and night sweats are also possible. Also common: sleep disturbances, inner restlessness and mood swings. Weight gain is also possible due to the reduced need for calories.

With a healthy diet, women can ensure that they get through menopause well. You should pay particular attention to the following vitamins and minerals during menopause:

  • Vitamin B6

The B vitamins are essential for the brain and nervous system, act against stress and fatigue, and assist with brain fog during menopause.

Brain fog includes concentration problems, forgetfulness, memory problems, confusion and lack of focus. That is, the feeling of not being able to think clearly. 

B vitamins help convert the nutrients you eat into the cellular energy you need to stay strong. Deficiencies in B vitamins during menopause have been linked to a higher risk of cardiovascular disease and stroke, as well as cognitive impairment leading to dementia or Alzheimer's disease. They should pay particular attention to getting enough vitamin B6, as it helps regulate hormone activity.

The B vitamins work together as a team. They ensure that your adrenal glands are not overworked and can continue to produce estrogen and progesterone. Vitamins B6 and B12 support the production of serotonin, known as the "feel good" hormone. It helps stabilize your mood during menopause. It creates a sense of well-being and also improves your sleep.

The B vitamins also support your liver during menopause, which breaks down the excess hormones so they can be excreted through the intestines.

  • Omega-3 

Omega-3 fatty acids are particularly important in the treatment of menopausal symptoms. Sufficient supply of omega-3 fatty acids allows the brain to react more sensitively to the (lower) amounts of estrogen. They also naturally play an important role in the formation of neurotransmitters. It appears that women with lower serotonin production (a neurotransmitter that relays information in our nervous system) experience more menopausal symptoms. 

Vitamins C and E, as well as zinc, also help protect cells from oxidative stress and are very important during menopause.

  • Vitamin D

To prepare your body for menopause and prevent possible discomfort, you should pay attention to your vitamin D level. 

In general, from about 65 years of age, the ability of the skin to synthesize vitamin D decreases dramatically. In postmenopausal women, vitamin D deficiency is common, he said.

Vitamin D is essential for healthy bones because without enough vitamin D, calcium is poorly absorbed from the intestines. Vitamin D therefore promotes muscle strength and coordination, so that fewer falls occur and, consequently, fewer fractures.

Each phase in the life of a woman is different

It's incredible how many different phases a woman's body goes through during life. And yes, each phase comes with its own set of side effects. That's why it's especially important that we listen to our bodies and our needs within each phase. 

Support your body with the vitamins & minerals it needs! You will see that you will suffer less from menstrual and menopause symptoms.  

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