...things that can affect women a little or a lot. Some go through life without problems, some feel it, and some struggle through the days during menstruation or have very severe menopausal symptoms.
In this article, we explain what we can do to support ourselves and which supplements we can take. For severe symptoms, it is important to seek help.
1. PMS
PMS or premenstrual syndrome refers to the symptoms many women may experience around ovulation and until menstruation. Common PMS symptoms include mood swings, irritation, anger, worry, anxiety, sleep problems, low self-esteem, and swollen breasts.
Other symptoms can be heavy bleeding, headaches, bloating, tender breasts, fluid retention, or restless legs.
When menstruation then starts, the problems usually disappear completely and you feel like yourself again.
What can PMS be caused by?
This often reflects an imbalance in our system. It can be related to:
- Unhealthy diet
- Nutrient deficiencies
- Lack of sleep
- Lack of exercise – movement
- The body has difficulty detoxifying, and liver function is not optimal
- Low serotonin
- Low progesterone or an imbalance between progesterone and estrogen
Serotonin
Studies have shown that PMS symptoms are linked to low levels of the neurotransmitter serotonin.
Serotonin is a calming neurotransmitter that regulates mood, sleep, sexuality, and appetite, among other things. It is produced from tryptophan.
You can increase serotonin through exercise, certain foods, physical contact, massage, sunlight, meditation, relaxation, and a well-functioning stomach and intestines.
Progesterone
Progesterone has many functions in the body. Among other things, it protects the uterine lining from becoming too thick under the influence of estrogen. It optimizes and balances estrogen's function, is important for sleep and our mental health. Progesterone dominates after ovulation.
For many women, progesterone can drop too low after ovulation, leading to estrogen dominance (too much estrogen relative to progesterone), which is linked to PMS. Fluid retention and tender breasts are signs of estrogen dominance, meaning there is more estrogen than progesterone.
A wise person said, "Progesterone is the hostess at the party who lets in estrogen & testosterone and makes sure they are well taken care of."
Progesterone is the first hormone to decrease in the body after about age 35.
Estrogen
Estrogen is the most important female sex hormone. It causes the female body to develop breasts and wider hips. Estrogen keeps our mucous membranes hydrated and dominates before ovulation.
When balanced with progesterone, the mood is stable. Estrogen decreases as we enter menopause and then continues to decline.
2. Perimenopause
As the ovaries' hormone production decreases, a woman first goes through perimenopause, then menopause, and finally enters postmenopause.
Perimenopause can begin up to ten years before menopause. During perimenopause, you may have the same PMS symptoms as before, but the symptoms do not stop in the same way when your period starts.
Periods may come more frequently, you may feel tired and possibly have anemia. Periods can become heavier with clots in the blood. You may also experience sweating and sleep problems.
When you are in perimenopause, the ovaries can still produce progesterone, but they may need a boost. If you want to know which phase you are in, you can take a blood test.
3. Menopause
Menopause is the period when menstruation becomes irregular before it eventually stops. This usually happens between ages 50-52. You may experience low mood, fatigue, dizziness, constipation, sleep problems, dry skin, dry hair, joint pain, dry mucous membranes, and hot flashes as estrogen decreases. Hot flashes and dry mucous membranes are the most common symptoms. When you have had your last period and a year has passed, you are in postmenopause, meaning menstruation has now ceased.
Menopausal symptoms can, however, continue for up to five years after menopause; this varies from woman to woman. About five years after your last menstruation, the body’s estrogen production has decreased to a steady and very low level.
Postmenopause is the time after menopause and lasts for the rest of a woman’s life.
Supplements for women
The gastrointestinal tract – the foundation
Building up the gut is one of the most important things we can do for our health; this applies to all women at all stages.
Optimizing gut function helps ensure that excess estrogen can be effectively eliminated from the body. This also applies to our liver function.
As we mentioned in the article above, we can influence serotonin levels through a well-functioning stomach and intestines. Serotonin is both calming and mood-enhancing.
There is increasing talk about the connection between the gut and the brain. It has been shown that the health of the gastrointestinal tract – also known as the gut microbiome – can directly affect brain chemistry and our mood.
The good news is that if we improve our gut health, we can often also improve our mental health and feel more stable. And no one likes having digestive problems; it really affects our quality of life negatively.
Of course, diet has the greatest impact on our gut health! We talk more about that further down. But certain supplements can significantly support our digestion.
For poor digestion
- Enzymes
- Bitter herbs
- Hydrochloric acid
- Lactic acid bacteria
- Spore-forming good bacteria are suitable for those with digestive issues like dysbiosis (imbalance in the gut), IBS, SIBO.
If you have problems with fungi, such as candida, you may need herbs that counteract it; we recommend:
- Oregano oil
- Olive leaf
- Pau d'arco
- Specific enzymes
- Candida Balance is an excellent product with a mix of herbs and enzymes.
- Brevibacillus laterosporus is a bacterial strain that supports the digestive system and clears harmful organisms such as Candida.
For PMS
- Zinc is anti-inflammatory and supports muscle tension, mood swings, and the immune system.
- Omega 3 is important for healthy hormone function and to counteract inflammation in the body.
- Magnesium is a muscle relaxant and can help relieve pain and cramps.
- B-complex. A B-complex with extra B6 can be beneficial for PMS symptoms. Among other things, it helps protect against estrogen dominance.
- Selenium – a fantastic antioxidant that contributes to both normal thyroid function and the immune system's normal function. Selenium supports liver detoxification and helps promote the elimination of excess estrogen.
- Vitamin C at doses of at least 750 mg per day has been shown to increase progesterone in women. Supports the mucous membrane's barrier function.
- There is also a specialty product from Holistic called Femmebalans.
- Some choose progesterone cream (available online) to raise progesterone levels. Research this online.
For Menopausal Symptoms
- Omega 3 is important for healthy hormone function and to counteract inflammation in the body.
- Magnesium is muscle-relaxing and helps us relax. Best taken in the evening.
- Vitamin E is an antioxidant that counteracts inflammation.
- Vitamin D improves the immune system.
- B vitamins are very important for many functions in the body, including being crucial for effective estrogen metabolism in the liver.
- Vitamin C supports the immune system, collagen formation, and the mucous membrane's barrier function.
- Selenium – a fantastic antioxidant that contributes to both normal thyroid function and strengthens the immune system. Selenium supports liver detoxification.
- Q10 plays an important role in producing energy in the cell's power plants, the mitochondria, and supports the heart. Q10 decreases as we age.
- Holistic has a nice specialty product called FemmePaus.
- Calcium-D-glucarate supports liver function and helps eliminate excess estrogen and toxins from the body.
- Many choose hormone therapy. We recommend choosing bioidentical hormone therapy: bioidentical estrogen and bioidentical progesterone. Usually, this involves estrogen patches or estrogen spray and oral progesterone. This should be done in consultation with a gynecologist/doctor. Today, several private clinics offer this.
- Regular endometrial monitoring is also recommended. This is done with the help of a gynecologist.
Other supplements that may be important
- Multivitamin is good as a base to replenish a bit of everything in the right balance. You can then "top up" with other extra supplements you need during certain periods.
- Multimineral – may be needed as a base, and this one without iron and copper is perfect for women. If you take a multimineral, you need to review your other supplements to avoid overdosing on, for example, selenium or zinc.
- Nascent Iodine can help relieve breast pain from fluid-filled cysts and fibroadenomatosis but is also important for thyroid health.
- Iron supplements – it is good to take a blood test first to see if you need iron. You should take both iron and ferritin tests. If you bleed a lot, it can really be necessary, which can happen during perimenopause and menopause. Anemia caused by iron deficiency can cause great fatigue. After menstruation has stopped, iron is generally not needed.
- If you often get urinary tract infections, special supplements like Uribalans are a great help; many women also find oregano oil helpful for this, along with extra vitamin C!
- Feel free to read more about supplements and herbs for women.
Counteract stress
With stress, you may need special supplements. Managing and counteracting stress is very important for women's health.
The adrenal glands' functions are usually the first endocrine functions to fail when the body's normal compensatory response is overwhelmed by stress.
You can then take both herbs and supplements that counteract or regulate stress; here are some tips.
- Lemon balm
- Chamomile
- The amino acid
- GABA
- Glycine
- If cortisol levels are too high, too low, or both within the same day, you can, for example, take the herb Ashwagandha.
- Other fantastic adaptogenic herbs that contribute to balance in the body can be Rhodiola, Astragalus, Chaga, Reishi, Licorice, or Schisandra.
- In this text, you can read more about adaptogens.
Lifestyle – 3 essentials
To feel good and satisfied in life, we all know that knowledge about a problem and supplements are not enough. The most important foundation in life is our lifestyle and our attitude towards it.
Menopause is usually an easier period for us if we have built stable, healthy foundations long before, during perimenopause or earlier.
1. Relaxation & intimacy
Using lifestyle techniques that calm the nervous system such as meditation, relaxation, and yoga is very helpful. Being out in nature, in forests and fields or by water is beneficial for the whole system.
Everyone needs recovery. Relax and unwind. Treat yourself to a massage. It is important to understand that dysfunctional stress in the body is a major cause of hormonal imbalances.
Being close to a partner, friends, and family for warmth and connection is essential. Laughing and enjoying together. Oxytocin raises testosterone in men and lowers cortisol. In women, it stimulates estrogen and improves thyroid function.
Doing things we like, love, and enjoying life is also essential. Set aside time every day for activities you find fun and interesting, things that awaken your inner joy.
2. Move your body
It is important to find something you enjoy so you really want to go and exercise. Exercise is especially important during PMS or menopause symptoms.
Feel free to choose your type of exercise depending on how you feel. With good health, intense training and yoga with stretching might be ideal.
If you have been or are burned out/highly stressed, intensive training is not recommended at first; the body needs gentler exercise for a longer period. Then activities like yoga, dance, swimming, or brisk walking may be suitable.
Bouncing on a trampoline is great for our lymphatic system and skeleton.
Strength training is very beneficial for the body's overall defense and stability and becomes even more important with age as the skeleton needs resistance. Strength training (done correctly) prevents and counteracts osteoporosis, osteoarthritis, arthritis, pain, and back problems.
Being physically active supports not only the body's organs, skeleton, and muscles, but can also help with sleep problems, anxiety, worry, low mood, depression, and stress.
It also improves self-esteem and increases overall well-being.
3. The diet
Eating healthily and nutritiously is a key to long-term health. Vegetables, berries, fruit, algae, seaweed, fermented vegetables, sprouts, beans, lentils, quinoa, tofu, tempeh, nuts, seeds, avocado, good cold-pressed oils, organic eggs, and other healthy foods depending on your diet choice.
Keeping your blood sugar stable is important, especially after a certain age; for many, it’s easier if you start your day with a protein smoothie. Long-term stress affects blood sugar, so everything is connected.
The older we get, the fewer carbohydrates we need, while we still need good protein and plenty of nutrients. Choose "good" carbohydrates like sweet potatoes, cauliflower, rutabaga, beets, pumpkin, legumes, lentils, brown rice, quinoa, fruit, berries, etc.
See what suits you best when it comes to diet. What we know truly suits everyone regardless of diet choice is to eat plenty of vegetables in all the colors of the rainbow!
And remember to drink water – preferably with lime or lemon.
Tips
If you want to learn more about women's phases and bioidentical hormones, we invite you to visit Mia Lundin's website. Her blog is informative and she has extensive experience helping women with imbalances.
Also the site hormoni.se is very good. It was created by Silvia Oppenheim who has been and continues to be a great support for women. You can easily become a member, ask questions, and read answers.
If you live in Stockholm and are looking for a doctor specialized in gynecology and women's health, we recommend Isis Amer-Wåhlin at 2heal.
Another site with great information is vulverine.se.
At Werlabs or Blodkollen or at Holistic you can take several different blood tests, for example to check hormone status, thyroid health, or levels of iron or folic acid and much more.
