Menopausal women who eat potassium-rich foods are less likely to die from menopausal symptoms than women who do not.
Menopausal symptoms can be tough, excruciating, discomforting, and every other negative adjective in the dictionary. However, it doesn’t mean it cannot be managed or eradicated. The period of menopause introduces a woman to a new phase of life. Menopause isn’t just the inability to bear children; it is also the time when ovarian failure can lead to increased risks of developing several diseases that, in many cases, can be severe.
Many treatment options have been made available to stop the problem of menopausal symptoms, including hormone therapy. Today, hormone therapy is widely used by many menopausal women worldwide to effectively manage and treat menopausal symptoms. However, the need for alternatives has increased since the risks involved in using hormone therapy have been uncovered.
To deliver the best treatment alternative for menopausal women, professionals in the medical field have done quite well in organizing studies and bringing the best treatment options for menopausal symptoms. A Series of research showed that using potassium could help women go through a smooth transition into menopause.
Potassium and General Health
Just like many other nutrients, potassium is important for several reasons. Potassium is an essential nutrient that serves as an electrolyte even in the body. As an electrolyte, potassium facilitates the conduction and flow of electrical impulses in the body. Besides being electrolytes, potassium can help with several bodily functions like heart rhythm, nerve impulses, water regulation, digestion, pH regulation, and blood pressure.
Potassium is so important that any little deficiency could lead to conditions like irregular heartbeat, vomiting, nausea, muscle weakness, and extreme fatigue. Even with the importance of potassium in the body, it is not produced by the body. It means that dietary options and supplementation are important to get an adequate amount of potassium in the body.
Today, there are calls for menopausal women to consume more veggies and less caffeine, drink more water, and terminate smoking cigarettes. In a nutshell, menopause introduces you to several lifestyle changes that, sometimes, won’t be comfortable or pleasing. However, going through a smooth transition into menopause is paramount, and following these guidelines is of utmost importance.
With more minerals and nutrients being unraveled as likely options for managing menopause, supplementation has become very popular among menopausal women. Potassium is used today by menopausal women to help with their symptoms.
Potassium and Menopause
Menopause is a delicate phase of every woman’s life, often plagued by several diseases and conditions. The symptoms associated with menopause are the reason many menopausal women today see menopause as a disease even though it isn’t.
With declining levels of hormones caused by ovarian failure, the average menopausal woman becomes vulnerable to conditions like hot flashes, night sweats, osteoporosis, bloating, cardiovascular diseases, rapid weight gain, vaginal dryness, depression, anxiety, memory loss, and even certain cancers. Menopausal women have been advised to change their lifestyle, diet options, and other things that could aggravate these menopausal symptoms to avoid these problems.
Potassium has many nutritional benefits, which are advantageous for menopausal women. Generally, studies have shown that menopausal women who eat more potassium-rich foods are less likely to develop severe menopausal symptoms like cardiovascular diseases and stroke. With the symptoms associated with menopause, potassium has been studied as a likely treatment and management option for them. Here are some ways potassium can help with menopausal symptoms:
Potassium for Osteoporosis
During osteoporosis, the fragility of the bones increases, and this makes the bones easier to fracture. Osteoporosis is very common in menopausal women. Osteoporosis and other bone-related problems have been described as characteristic symptoms of menopause. While scientists have not established a definitive cause for osteoporosis, hormone fluctuations during menopause have been proven as one of the many causes of osteoporosis.
Since the estrogen hormone plays a role in regulating bone mass and the entire bone formation process, menopausal women are more at risk of developing osteoporosis since the decline in estrogen levels is imminent. The link between menopause and osteoporosis is why more women have osteoporosis and other bone-related conditions than men.
While vitamin D and calcium have been proven long ago as effective treatment options for osteoporosis, potassium has been observed and proven to play major roles in developing and maintaining a healthy skeletal system.
Studies have shown that women, who take more potassium supplements and consume more potassium-rich foods, are less likely to develop menopausal osteoporosis. In menopausal women, osteoporosis is more likely to develop in the spine and hip region.
Regular intake of potassium has been studied to cause improvements in these regions. Studies have also shown that regular dietary potassium intake can reduce calcium loss in the bone. By doing this, bone density is preserved, reducing the risk of developing osteoporosis.
Potassium Intake = Reduced Risks of Cardiovascular Diseases
Heart-related diseases are also symptoms that affect menopausal women. However, it is important to know menopause doesn’t cause cardiovascular diseases. A woman’s risk of cardiovascular diseases increases with age, which is why diseases related to the heart are more common in menopausal women. Also, the declining estrogen level during menopause could trigger the buildup of cholesterol in the blood vessels in the heart and brain. The cholesterol clogging in these regions can lead to stroke and other CVDs.
Many women see menopause as the body’s way of communicating retirement. For this reason, they quit their jobs and adopt a sedentary lifestyle. Poor lifestyle options, stress, and hormone fluctuations are the main reasons menopausal women suffer the most from cardiovascular diseases. Regardless, studies have shown that intake of potassium can be beneficial in helping to maintain a healthy cardiovascular system.
Studies have shown that increased potassium intake could help them in the prevention of hardened blood vessels, which contribute largely to several diseases of the cardiovascular system. While potassium can be important for preventing cardiovascular diseases, it is important that you do not consume too much of it, as an overdose of potassium could lead to very severe complications. Speaking to a doctor is important; they always know what’s best for you.
Potassium Helps Regulate Blood Sugar
Diabetes is the 4th major cause of death in menopausal women in the United States. For a long time now, the effects of menopause on blood sugar have been quite controversial. The controversy surrounding the link between menopause and blood sugar results in older adults being more likely to suffer from diabetes than younger adults.
It means that the rise of diabetes in menopausal women could be caused by aging, not menopause. However, studies have shown that the change in metabolic functions experienced during menopause may slightly increase the risk of menopausal women to high blood sugar and other cardiovascular diseases.
Potassium can help facilitate insulin production, which can help regulate blood sugar levels to help menopausal women with the problem of high blood sugar. When the glucose in the body becomes too much, potassium stored in the cells is released into the blood to increase the potassium levels.
By doing this, the insulin hormones in the blood move glucose into the cells. This mechanism is very important because, without insulin, glucose would not be able to go into the cells. By facilitating insulin production, potassium has helped the body regulate blood sugar.
However, this process usually leads to a rapid decline in potassium levels. Menopausal women are advised to take potassium supplements and foods rich in potassium. If there is not enough potassium in the body, less insulin will be produced, which can lead to the buildup of glucose in the bloodstream, which can be fatal, especially for menopausal women.
Potassium for a Healthy Mental Health
Menopause increases depressive habits in women. Sometimes, the symptoms of menopause can be excruciating to the extent that mental health is heavily affected. Today, more women are suffering from mental-related problems than men. Problems like depression, panic attacks, moodiness, and even memory loss are more common in menopausal women than in other groups of women.
While there is no substantial clinical evidence that menopause directly affects depression, many women with a history of the premenstrual syndrome have experienced increased irritability and mood swings during menopause. On the other hand, studies have shown that women who experience severe menopausal symptoms without effective treatments are likely to develop severe problems with their mental health.
On the effects of potassium in easing mood swings, anxiety, and depression, studies have found that potassium intake leads to effective regulation of serotonin, a hormone known to help calm the central nervous system. Serotonin plays a major role in several bodily functions like digestion, wound healing, sleep, mood, and sexual desire. Serotonin is also known to help in the regulation of mood.
When potassium is taken into the body, the effects of serotonin in the brain are amplified, which can go a long way in calming and ensuring serenity even during tense situations. The potassium in the body can go as far as controlling the transportation of serotonin to the brain’s neurons, which can help maintain positive thinking and happiness.
Menopausal women with low potassium levels are more likely to develop more severe cases of anxiety, moodiness, and mild cases of depression. After these women increased their potassium-rich foods, significant improvements in general mood were observed.
Potassium for Hot Flashes
Hot flashes are the most common menopausal symptoms. Research has shown that more than 70 percent of menopausal women have experienced hot flashes. Since different women react differently to menopause, the severity of hot flashes varies in different women. For some women, hot flashes are mild and usually cause no serious issues. For other women, hot flashes are extremely painful and discomforting, so unintentional measures like wetting the body or lowering the air con’s temperature must be taken.
Even with more hot flashes reported in menopausal women, the link between menopause and hot flashes hasn’t been comprehensively defined. However, several researchers have pointed out that a decline in hormonal levels is the main reason menopausal women experience hot flashes.
These studies suggest ovarian failure could cause a decline in the amount of estrogen in the hypothalamus to the extent that its sensitivity to temperature changes becomes heightened. With the increased sensitivity of the hypothalamus, the brain automatically takes measures to warm the body from any slight change in the surrounding area’s temperature. This research is still subject to numerous controversies.
Studies have shown that increasing potassium content in the body could lead to a decrease in the body’s sodium content. This mechanism is important because sodium increases blood pressure while potassium does otherwise. Studies have shown that menopausal women who experience frequent hot flashes are more likely to have high blood pressure. It has also been observed that one-third of women experiencing hot flashes have significantly high systolic pressure. By helping to reduce blood pressure, potassium can play a role in reducing hot flashes in menopausal women.
Potassium Helps Prevent Stroke
Studies have shown that high potassium intake could reduce your risk of developing stroke. In the studies conducted, individuals who consumed more foods with low potassium were 1.5 times more likely to have a stroke. Other studies have also shown that people with low potassium were twice as likely to die from stroke. Menopausal women are more at risk of getting a stroke because, during menopause, the estradiol hormone declines. This decline can damage blood vessels or increase the risk of developing other factors that facilitate stroke development.
Potassium Can Help With Menopausal Bloating
Bloating is very common in older women. Many women in the mid-ages of their lives have complained of increases in the size of their stomachs. Most times, an increase in stomach size results from having too much to eat or weight gain in the abdominal region. While a bigger stomach is a characteristic feature of bloating, it is important to know that bloating is predominantly associated with an increase in the number of fluids in the stomach.
Bloating is more common in perimenopausal women than it is in menopausal women. It is because, during perimenopause, the estrogen levels go through alarming fluctuations. Sometimes it’s high, and sometimes, it’s very low. In cases of high estrogen levels, the body retains more fluid than normal, leading to bloating. Menopausal bloating is not very common compared to other symptoms but has been reported in many women worldwide.
Studies have shown that potassium can help reduce bloating for both menopausal and perimenopausal women. The ability of potassium to stop bloating arises from the fact that it plays a big role in regulating fluid levels in the body. The high salt level in the body is followed by high fluid content.
When you eat foods with high salt content, the amount of sodium in the body increases, which triggers the cells to hold more water than usual. Potassium intake can help take the sodium out of the body. As a neurotransmitter, potassium can help transport messages from the brain to the digestive system’s muscles.
The transportation of these messages is important for expanding these muscles to help regulate digestion in the body. It means that low potassium levels in the body may result in the inability of these messages from the brain to be transmitted effectively to the muscles of the digestive tract. Low potassium levels in the body can lead to bloating.
Potassium Can Help With Fatigue Caused By Menopause
It is normal to feel tired. However, menopausal tiredness is not normal. Menopausal fatigue usually comes from long-lasting exhaustion, which can cause a lack of concentration, mood swings, and low productivity. Many menopausal women have reported difficulties in getting healthy sleep.
The reason for sleep disruption during menopause is quite vast. While hot flashes and night sweats can cause the inability to get good sleep, hormone fluctuations can also cause the brain to wake up frequently in the middle of the night. Studies have shown that women who do not get long sleep hours will find it very difficult to maintain agility and activeness during the day. These are characteristics of menopausal fatigue.
Potassium can help menopausal women fatigue. Since potassium helps in muscle contraction, deficiency of potassium in the body can lead to weaker muscle contractions. Besides its role in muscle contractions, potassium has also been linked to insulin production in the body.
Potassium deficiency will lead to low insulin, which can cause high blood sugar. With more glucose in the bloodstream, the body tries to produce more insulin to eliminate the excess sugar. When there isn’t enough energy to reduce the sugar in the blood, energy is derived from fats, which can cause fatigue. Potassium is important for reducing fatigue in menopausal women.
Potassium Helps You Lose Weight
Studies have shown that weight gain during menopause is easier than during the reproductive years. Maybe you could comfortably eat an extra burger during your reproductive years without experiencing any significant gain in weight. During menopause, eating an extra burger can make you gain weight. Generally, rapid weight gain at any stage in life is not advised. During menopause, however, the dangers of weight gain can be more severe.
Weight gain during menopause can increase your risk of high blood sugar, cardiovascular diseases, hot flashes, night sweats, and certain cancers. The dangers of weight gain during menopause are why menopausal women are advised against living a sedentary lifestyle.
Studies have shown that menopausal women, who were active participants in exercises and other physical activities, were less likely to develop severe symptoms of menopause. Unsurprisingly, however, potassium has been studied as a likely inhibitor of weight gain in the body.
The effects of potassium on preventing excess fluid retention, building muscles, aiding metabolic activities, and promoting electrolyte balance have been attributed to helping with weight loss. Studies have shown that a higher potassium intake would lead to larger decreases in body mass index.
Potassium Can Help You Sleep
Many menopausal women today find it quite difficult to get quality sleep. From the pain of hot flashes to the discomforts of night sweats, sleep distortion and irregular sleeping patterns have become very popular among many menopausal women worldwide.
Many women have resorted to using pills and alcohol to get quality sleep. However, it is important to know that these substances may make your menopausal symptoms worse. While there are techniques to get good sleep while in menopause, studies have shown that potassium intake can be effective enough in making you get the sleep you need.
General Symptoms of Potassium Deficiency
Also known as hypokalemia, potassium deficiency is not normal. Underlying conditions cause potassium deficiency and, as such, don’t just happen out of the blue. Some common causes of potassium deficiency include excess loss of potassium-rich urine, diuretics, diarrhea, excessive alcohol use, vomiting, folic acid deficiency, excessive sweating, chronic kidney disease, and excessive laxative use. When the potassium content of the body declines, you may experience problems like water retention, high blood sugar, and tiredness.
Also known as hyperkalemia, potassium overdose is rare. Since potassium is not made in the body, dietary options and supplementation are needed to get potassium into the body. Potassium overdose is almost impossible for people who eat a balanced diet. However, many people today still suffer from an overdose of potassium. Potassium overdose can be caused by chemotherapy, severe burns, kidney diseases, too many supplements, cocaine use, and too much exercise. Potassium overdose can lead to abnormal heartbeat, which, when severe, can cause death.
Sources of Potassium
Besides supplementation, potassium can be found in many foods we eat today. Some potassium-rich foods include bananas, oranges, avocado, potatoes, yogurt, salmon, beans, dried apricots, lentils, spinach, tomatoes, beetroot, Swiss chard, prune juice, raisins, lima beans, and acorn squash.
When to See a Doctor
Generally, menopausal women are advised to keep in touch with a doctor when perimenopause begins. Due to the complications associated with menopause, it will be wise to get all your instructions, guidelines, and precautions, from a qualified medical practitioner. While potassium has been proven to help with menopausal symptoms, it is important to avoid self-medication as it could mess up your menopausal journey. It would help if you talked to a doctor before settling for anything from diet to lifestyle and medical options.
Menopause is not a disease; it is a natural phase of life that every woman must go through. With the delicacy of this compulsory phase, menopausal women should take utmost precautions because their actions and the food they eat will either improve the symptoms or do otherwise.
Wanawake walio na kipindi cha kukoma kwa hedhi ambao hula vyakula vyenye potasiamu nyingi wana uwezekano mdogo wa kufa kutokana na dalili za kipindi cha kukoma kwa hedhi kuliko wanawake ambao hawawezi kula vyakula vyenye potasiamu. "Ugonjwa wa kukata msimu wa hedhi unaweza kuwa ""mzito, wenye kutisha, usiofaa, na kila sifa nyingine mbaya katika kamusi.""" Hata hivyo, hilo halimaanishi kwamba haliwezi kudhibitiwa au kuondolewa. Kipindi cha kukoma kwa hedhi humweleza mwanamke hatua mpya ya maisha. Kipindi cha menopause si tu kutokuwa na uwezo wa kuzaa watoto; pia ni wakati ambapo kushindwa kwa ovari kunaweza kusababisha kuongezeka kwa hatari ya kuendeleza magonjwa kadhaa ambayo, katika kesi nyingi, yanaweza kuwa mabaya. Kuna njia nyingi za matibabu ambazo zinaweza kusaidia kupunguza dalili za menopause, ikiwa ni pamoja na matibabu ya homoni. Leo, matibabu ya homoni hutumiwa sana na wanawake wengi wenye kukoma kwa hedhi ulimwenguni pote ili kudhibiti na kutibu dalili za kukoma kwa hedhi kwa ufanisi. Hata hivyo, uhitaji wa mbadala umeongezeka tangu hatari zinazohusika katika kutumia tiba ya homoni zilipogunduliwa. Ili kutoa matibabu bora kwa wanawake wa menopause, wataalamu katika uwanja wa matibabu wamefanya vizuri sana katika kuandaa masomo na kuleta chaguzi bora za matibabu kwa dalili za menopause. Utafiti wa hivi karibuni unaonyesha kuwa potasiamu inaweza kusaidia wanawake kupata mabadiliko ya kawaida ya msimu wa hedhi. Potasiamu na afya ya jumla Kama vile virutubisho vingine vingi, potasiamu ni muhimu kwa sababu kadhaa. Potasiamu ni muhimu kwa ajili ya afya ya mwili na ni muhimu kwa ajili ya kuhifadhi na kuhifadhi electrolyte katika mwili. Kama electrolyte, potasiamu husaidia kuongoza na mtiririko wa msukumo wa umeme katika mwili. Mbali na kuwa electrolytes, potasiamu inaweza kusaidia na kazi kadhaa za mwili kama vile moyo rhythm, neva msukumo, maji udhibiti, digestion, pH udhibiti, na shinikizo la damu. Potasiamu ni muhimu sana hivi kwamba upungufu wowote mdogo unaweza kusababisha hali kama vile mapigo ya moyo yasiyo ya kawaida, kutapika, kichefuchefu, udhaifu wa misuli, na uchovu mkubwa. Hata kama potasiamu ni muhimu kwa mwili, haitokezwi na mwili. Kwa hivyo, ni muhimu kuchukua chakula na kuongeza kiasi cha kutosha cha potasiamu katika mwili. Wanawake walio na kipindi cha kukoma kwa hedhi wanapaswa kula mboga nyingi na kupunguza kafeini, kunywa maji mengi, na kuacha kuvuta sigara. Kwa ufupi, kukoma kwa hedhi kunakuleta mabadiliko kadhaa katika mtindo wa maisha ambayo, nyakati nyingine, hayatakuwa mazuri au yenye kupendeza. Hata hivyo, ni muhimu sana kuepuka matatizo ya kiume na kufuata maagizo haya. Kwa kuwa madini na virutubisho vingi vimefunuliwa kama chaguzi zinazowezekana za kusimamia menopause, kuongeza imekuwa maarufu sana miongoni mwa wanawake wa menopausal. Potasiamu hutumiwa leo na wanawake walio na kipindi cha kukoma kwa hedhi kusaidia na dalili zao. Potasiamu na Menopause Menopause ni hatua nyeti ya maisha ya kila mwanamke, mara nyingi plagued na magonjwa kadhaa na hali. Dalili zinazohusiana na menopause ni sababu wanawake wengi wa menopausal leo kuona menopause kama ugonjwa ingawa si. Kwa sababu ya kupungua kwa viwango vya homoni, mwanamke wa kawaida wa menopause huwa na hali kama vile joto, jasho la usiku, osteoporosis, uvimbe, magonjwa ya moyo, kuongezeka kwa uzito, ukame wa mkojo, unyogovu, wasiwasi, kupoteza kumbukumbu, na hata saratani fulani. Wanawake walio katika kipindi cha kukoma kwa hedhi wamependekezwa kubadili mtindo wao wa maisha, vyakula, na mambo mengine yanayoweza kuzidisha dalili za kukoma kwa hedhi ili kuepuka matatizo hayo. Potasiamu ina faida nyingi za lishe, ambazo ni zenye manufaa kwa wanawake walio na kipindi cha kukoma kwa hedhi. Kwa ujumla, utafiti umeonyesha kuwa wanawake walio na kipindi cha menopause ambao hula vyakula vingi vyenye potasiamu wana uwezekano mdogo wa kuendeleza dalili kali za menopause kama magonjwa ya moyo na mishipa ya damu na kiharusi. Kwa sababu ya dalili zinazohusiana na menopause, potasiamu imechunguzwa kama chaguo linalowezekana la matibabu na usimamizi kwa ajili yao. Kwa sababu ya athari za potasiamu katika misuli ya mifupa, ugonjwa wa osteoporosis huongeza utata wa mifupa na kuifanya iwe rahisi kuvunjika. Ugonjwa wa osteoporosis ni wa kawaida sana kwa wanawake walio na kipindi cha kukoma kwa hedhi. Ugonjwa wa mifupa na matatizo mengine yanayohusiana na mifupa yamefafanuliwa kuwa dalili za kawaida za kukoma kwa hedhi. Ingawa wanasayansi hawajaweza kugundua kisababishi halisi cha ugonjwa wa mifupa, mabadiliko ya homoni wakati wa kipindi cha kukoma kwa hedhi yamethibitishwa kuwa mojawapo ya visababishi vingi vya ugonjwa huo. Kwa kuwa homoni ya estrogen ina jukumu katika kudhibiti uzito wa mifupa na mchakato mzima wa malezi ya mifupa, wanawake wa menopause wana hatari kubwa ya kuambukizwa osteoporosis, kwani kupungua kwa viwango vya estrogen ni karibu. Uunganisho kati ya menopause na osteoporosis ni kwa nini wanawake wengi wana osteoporosis na hali nyingine zinazohusiana na mifupa kuliko wanaume. Wakati vitamini D na kalsiamu zimethibitishwa zamani kama chaguzi za matibabu yenye ufanisi kwa osteoporosis, potasiamu imeonekana na kuthibitishwa kuwa na jukumu kubwa katika kuendeleza na kudumisha mfumo wa mifupa wenye afya. Utafiti unaonyesha kwamba wanawake wanaotumia virutubisho vya potasiamu na vyakula vyenye potasiamu nyingi hawana uwezekano mkubwa wa kuugua ugonjwa wa osteoporosis. Katika wanawake walio na kipindi cha kukoma kwa hedhi, osteoporosis huelekea zaidi kutokea katika uti wa mgongo na eneo la viuno. Kutumia potasiamu kwa ukawaida kumechunguzwa ili kusababisha maboresho katika maeneo hayo. Uchunguzi pia umeonyesha kwamba kula potasiamu kwa ukawaida kwaweza kupunguza kupoteza kalsiamu katika mifupa. Kwa kufanya hivyo, msongamano wa mifupa huhifadhiwa, na hivyo kupunguza hatari ya kupatwa na ugonjwa wa mifupa. Potasiamu: Inaweza kupunguza hatari ya magonjwa ya moyo na mishipa ya damu, na pia inaweza kupunguza hatari ya magonjwa ya moyo na mishipa ya damu. Hata hivyo, ni muhimu kujua kwamba kukoma kwa hedhi hakusababishi magonjwa ya moyo na mishipa ya damu. Hatari ya mwanamke ya magonjwa ya moyo na mishipa ya damu huongezeka kadiri umri unavyokua, ndiyo sababu magonjwa yanayohusiana na moyo ni ya kawaida zaidi kwa wanawake walio na kipindi cha menopause. Pia, kupungua kwa kiwango cha estrogen wakati wa kipindi cha kukoma kwa hedhi kunaweza kusababisha kuongezeka kwa kolesteroli katika mishipa ya damu ya moyo na ubongo. Kufungwa kwa kolesteroli katika sehemu hizo kunaweza kusababisha kiharusi na magonjwa mengine ya moyo. Wanawake wengi huona kipindi cha menopause kuwa njia ya mwili ya kuwasiliana kuhusu kustaafu. Kwa sababu hiyo, wao huacha kazi zao na kuishi maisha ya kutofanya kazi. Uamuzi mbaya wa mtindo wa maisha, mkazo, na mabadiliko ya homoni ni sababu kuu kwa nini wanawake wanaopoteza hedhi wanateseka zaidi kutokana na magonjwa ya moyo na mishipa. Hata hivyo, utafiti umeonyesha kwamba kula potasiamu kunaweza kusaidia kudumisha mfumo wa moyo na mishipa ya damu. Utafiti umeonyesha kuwa kuongeza potasiamu katika chakula cha jioni inaweza kusaidia kuzuia mishipa ya damu iliyo ngumu, ambayo huchangia sana magonjwa kadhaa ya mfumo wa moyo na mishipa. Ingawa potasiamu inaweza kuwa muhimu kwa kuzuia magonjwa ya moyo, ni muhimu kwamba usitumie sana, kwani kupita kiasi kwa potasiamu kunaweza kusababisha matatizo makubwa. Kuzungumza na daktari ni muhimu; wao daima kujua nini ni bora kwa ajili yenu. Potasiamu husaidia kudhibiti sukari ya damu: Ugonjwa wa kisukari ni sababu ya nne ya vifo kwa wanawake katika kipindi cha menopause nchini Marekani. Kwa muda mrefu sasa, athari za menopause juu ya sukari ya damu zimekuwa zenye ubishi sana. Mjadala unaozunguka uhusiano kati ya menopause na sukari ya damu husababisha watu wazima wenye umri mkubwa kuwa na uwezekano mkubwa wa kuugua ugonjwa wa kisukari kuliko watu wazima wadogo. Kwa hivyo, kuongezeka kwa ugonjwa wa kisukari kwa wanawake walio na menopause inaweza kusababishwa na uzee, sio menopause. Hata hivyo, utafiti umeonyesha kwamba mabadiliko katika utendaji wa kimetaboliki yanayotokea wakati wa menopause yanaweza kuongeza hatari ya wanawake wa menopausal kupata sukari ya juu ya damu na magonjwa mengine ya moyo. Potasiamu inaweza kusaidia kuwezesha uzalishaji wa insulini, ambayo inaweza kusaidia kudhibiti viwango vya sukari ya damu kusaidia wanawake wa menopausal na tatizo la sukari ya juu ya damu. Glucose inapoongezeka, potasiamu iliyohifadhiwa katika chembe huondolewa kwenye damu ili kuongeza viwango vya potasiamu. Kwa kufanya hivyo, homoni za insulini katika damu husafirisha glukosi ndani ya chembe. Utaratibu huu ni muhimu sana kwa sababu, bila insulini, glukosi isingeweza kuingia ndani ya chembe. Kwa kuwezesha utengenezaji wa insulini, potasiamu imesaidia mwili kudhibiti sukari ya damu. Hata hivyo, kwa kawaida utaratibu huo husababisha kupungua kwa haraka kwa viwango vya potasiamu. Wanawake walio katika kipindi cha kukoma kwa hedhi wanashauriwa kutumia virutubisho vya potasiamu na vyakula vyenye potasiamu nyingi. Ikiwa potasiamu haitoshi, insulini itatengenezwa kidogo, na kusababisha mkusanyiko wa glukosi katika damu, ambayo inaweza kuwa mbaya sana, hasa kwa wanawake walio na menopause. Potasiamu kwa afya ya akili ya afya Menopause huongeza tabia za kushuka moyo kwa wanawake. Nyakati nyingine, dalili za kukoma kwa hedhi zaweza kuwa zenye kutisha sana hivi kwamba afya ya akili huathiriwa sana. Leo, wanawake wengi zaidi wanateseka kutokana na matatizo ya akili kuliko wanaume. Matatizo kama vile kushuka moyo, kushuka moyo, na hata kupoteza kumbukumbu ni ya kawaida zaidi kwa wanawake walio na kipindi cha menopause kuliko kwa vikundi vingine vya wanawake. Ingawa hakuna ushahidi mkubwa wa kliniki kwamba menopause huathiri moja kwa moja unyogovu, wanawake wengi wenye historia ya premenstrual syndrome wamepata kuongezeka kwa hasira na kubadilika kwa hisia wakati wa menopause. Kwa upande mwingine, utafiti umeonyesha kwamba wanawake wanaopata dalili kali za menopause bila matibabu yenye matokeo yaweza kuwa na matatizo makubwa ya afya yao ya akili. Kwa sababu ya athari za potasiamu katika kupunguza mabadiliko ya hisia, wasiwasi, na unyogovu, utafiti umeonyesha kuwa ulaji wa potasiamu husababisha udhibiti mzuri wa serotonini, homoni inayojulikana kusaidia kutuliza mfumo wa neva wa kati. Serotonini huchangia kazi kadhaa za mwili kama vile kumeng'enya chakula, kupona kwa majeraha, usingizi, hali ya moyo, na hamu ya ngono. Serotonini pia inajulikana kusaidia katika kudhibiti hisia. Wakati potasiamu inachukuliwa katika mwili, athari za serotonini katika ubongo huimarishwa, ambayo inaweza kwenda mbali katika kutuliza na kuhakikisha utulivu hata wakati wa hali za mkazo. Potasiamu katika mwili inaweza kwenda mbali kama kudhibiti usafirishaji wa serotonini kwa neurons ubongo, ambayo inaweza kusaidia kudumisha mawazo chanya na furaha. Wanawake walio na kipindi cha kukoma kwa hedhi na viwango vya chini vya potasiamu wana uwezekano mkubwa zaidi wa kupatwa na hali kali zaidi za wasiwasi, hali mbaya ya moyo, na hali ndogo za kushuka moyo. Baada ya wanawake hao kuongeza chakula chao chenye potasiamu nyingi, uboreshaji mkubwa wa hisia za jumla ulionekana. Potasiamu kwa ajili ya hot flashes Hot flashes ni dalili za kawaida za menopause. Utafiti unaonyesha kwamba zaidi ya asilimia 70 ya wanawake wanaopitia kipindi cha kukoma kwa hedhi wanakabiliwa na maumivu makali. Kwa kuwa wanawake tofauti-tofauti huitikia menopause kwa njia tofauti-tofauti, uzito wa mlipuko wa joto hutofautiana kwa wanawake tofauti-tofauti. Kwa wanawake fulani, mlipuko wa joto ni wa hali ya chini na kwa kawaida hausababishi matatizo makubwa. Kwa wanawake wengine, joto la joto ni chungu sana na lisilo la starehe, kwa hiyo hatua zisizofaa kama vile kunyunyiza mwili au kupunguza joto la kiyoyozi lazima zichukuliwe. Hata na hot flashes zaidi taarifa katika wanawake menopausal, uhusiano kati ya menopause na hot flashes haijawahi kikamilifu kufafanuliwa. Hata hivyo, watafiti kadhaa wamebainisha kwamba kupungua kwa viwango vya homoni ndiyo sababu kuu inayofanya wanawake wanaopitia kipindi cha menopausi wapate joto kali. Ugonjwa wa ovari unaweza kusababisha kupungua kwa kiasi cha estrogen katika hypothalamus, na kuongeza unyeti wake kwa mabadiliko ya joto. Kwa kuongezeka kwa unyeti wa hypothalamus, ubongo huchukua hatua moja kwa moja ili kupasha mwili joto kutokana na mabadiliko yoyote madogo ya joto la eneo linalozunguka. Utafiti huo bado una ubishi mwingi. Uchunguzi umeonyesha kwamba kuongeza kiasi cha potasiamu mwilini kunaweza kupunguza kiasi cha sodiamu mwilini. Utaratibu huo ni muhimu kwa sababu sodiamu huongeza shinikizo la damu ilhali potasiamu hufanya kinyume. Utafiti umeonyesha kwamba wanawake wanaopitia kipindi cha kukoma kwa hedhi ambao hupata joto mara nyingi huwa na uwezekano mkubwa zaidi wa kuwa na shinikizo la damu la juu. Pia imegunduliwa kwamba thuluthi moja ya wanawake wanaopata joto kali wana shinikizo la juu la systolic. Kwa kusaidia kupunguza shinikizo la damu, potasiamu inaweza kusaidia kupunguza joto la wanawake wanaopoteza hedhi. Potasiamu husaidia kuzuia kiharusi Uchunguzi umeonyesha kwamba ulaji wa potasiamu wa juu unaweza kupunguza hatari ya kupatwa na kiharusi. Katika utafiti uliofanywa, watu waliokula vyakula vyenye potasiamu kidogo walikuwa na uwezekano wa kupata kiharusi mara 1.5 zaidi. Uchunguzi mwingine pia umeonyesha kwamba watu wenye potasiamu ya chini walikuwa na uwezekano maradufu wa kufa kutokana na kiharusi. Wanawake walio na kipindi cha kukoma kwa hedhi wanakabili hatari kubwa zaidi ya kupatwa na kiharusi kwa sababu, wakati wa kukoma kwa hedhi, homoni ya estradiol hupungua. Kupungua kwa damu kunaweza kuharibu mishipa ya damu au kuongeza hatari ya kusababisha magonjwa mengine yanayoweza kusababisha kiharusi. Potasiamu inaweza kusaidia na uvimbe wa menopausal Kuvimba ni kawaida sana kwa wanawake wazee. Wanawake wengi wenye umri wa miaka 40 na zaidi wanalalamika juu ya kuongezeka kwa tumbo lao. Mara nyingi, kuongezeka kwa ukubwa wa tumbo hutokana na kula kupita kiasi au kuongezeka kwa uzito katika eneo la tumbo. Wakati tumbo kubwa ni sifa ya bloating, ni muhimu kujua kwamba bloating ni hasa kuhusishwa na ongezeko la idadi ya umajimaji katika tumbo. Uvimbe ni wa kawaida zaidi kwa wanawake walio na kipindi cha kupungua kwa hedhi kuliko kwa wanawake walio na kipindi cha kupungua kwa hedhi. Ni kwa sababu, wakati wa perimenopause, viwango vya estrojeni hupitia mabadiliko yenye kuogopesha. Nyakati nyingine ni ya juu, na nyakati nyingine, ni ya chini sana. Katika visa vya viwango vya juu vya estrojeni, mwili huhifadhi umajimaji mwingi kuliko kawaida, na kusababisha uvimbe. Uvimbe wa menopause si wa kawaida sana ikilinganishwa na dalili nyingine lakini umeripotiwa kwa wanawake wengi ulimwenguni kote. Uchunguzi umeonyesha kwamba potasiamu inaweza kusaidia kupunguza uvimbe kwa wanawake walio na kipindi cha menopause na kipindi cha perimenopause. Potasiamu ina uwezo wa kuzuia uvimbe kwa sababu ina jukumu kubwa katika kudhibiti viwango vya maji mwilini. Kiwango cha juu cha chumvi mwilini hufuatwa na kiasi kikubwa cha umajimaji. Wakati chakula kina chumvi nyingi, kiasi cha sodiamu katika mwili huongezeka, na hivyo kuchochea chembe kuhifadhi maji zaidi ya kawaida. Kula potasiamu kunaweza kusaidia kuondoa sodiamu mwilini. Kama neurotransmitter, potasiamu inaweza kusaidia kusafirisha ujumbe kutoka ubongo hadi misuli ya mfumo wa kumeng'enya chakula. Uhamisho wa ujumbe huu ni muhimu kwa kupanua misuli hii kusaidia kudhibiti digestive katika mwili. Kiwango cha chini cha potasiamu katika mwili inaweza kusababisha kutokuwa na uwezo wa ujumbe kutoka ubongo kuhamishwa kwa ufanisi kwa misuli ya mfumo wa kumeng'enya chakula. Kiwango cha chini cha potasiamu mwilini chaweza kusababisha uvimbe. Potasiamu Inaweza Kusaidia Katika Uchovu Unaosababishwa na Menopause Ni kawaida kuhisi uchovu. Hata hivyo, uchovu wa wakati wa menopausi si jambo la kawaida. Kwa kawaida uchovu wa wakati wa kukoma kwa hedhi hutokana na uchovu wa muda mrefu, ambao waweza kusababisha kukosa kukaza fikira, kubadilika-badilika kwa hisia, na uzalishaji wa chini. Wanawake wengi walio na kipindi cha kukoma kwa hedhi wameripoti matatizo ya kulala usingizi wa kutosha. Sababu za kuvurugika kwa usingizi wakati wa menopause ni nyingi sana. Wakati joto flashes na sweats usiku inaweza kusababisha kutokuwa na uwezo wa kupata usingizi mzuri, mabadiliko ya homoni pia inaweza kusababisha ubongo kuamka mara kwa mara katikati ya usiku. Utafiti umeonyesha kuwa wanawake ambao hawapati usingizi wa muda mrefu watapata ugumu wa kudumisha mwendo na utendaji wakati wa mchana. Hizi ni sifa za uchovu wa wakati wa menopause. Potasiamu inaweza kusaidia wanawake walio na kipindi cha menopause kupunguza uchovu. Kwa kuwa potasiamu husaidia kupunguza misuli, upungufu wa potasiamu mwilini waweza kusababisha misuli kupunguza nguvu. Mbali na jukumu lake katika kupungua kwa misuli, potasiamu pia imehusianishwa na utengenezaji wa insulini mwilini. Upungufu wa potasiamu utasababisha insulini ya chini, ambayo yaweza kusababisha sukari ya juu mdomoni. Glucose nyingi katika damu, mwili hujaribu kutengeneza insulini zaidi ili kuondoa sukari nyingi. Wakati hakuna nishati ya kutosha kupunguza sukari katika damu, nishati hutokana na mafuta, ambayo inaweza kusababisha uchovu. Potasiamu ni muhimu kwa kupunguza uchovu kwa wanawake walio na kipindi cha menopausi. Potasiamu inasaidia kupunguza uzito Uchunguzi umeonyesha kwamba ni rahisi kuongezeka uzito wakati wa menopause kuliko wakati wa miaka ya kuzaa. Unaweza kula burger ya ziada wakati wa miaka yako ya uzazi bila kupata uzito. Wakati wa kukoma kwa hedhi, kula burger ya ziada kunaweza kukusababisha uzidi uzito. Kwa ujumla, si jambo la kupendekezwa kuongeza uzito haraka katika hatua yoyote ya maisha. Hata hivyo, wakati wa kipindi cha kukoma kwa hedhi, hatari za kuongezeka kwa uzito zaweza kuwa kubwa zaidi. Kuongezeka kwa uzito wakati wa menopause kunaweza kuongeza hatari ya kupata sukari ya juu katika damu, magonjwa ya moyo, joto, jasho la usiku, na aina fulani za kansa. Kwa sababu ya hatari ya kuongezeka kwa uzito wakati wa kukoma kwa hedhi, wanawake wanaokoma kwa hedhi wanashauriwa wasitumie maisha ya kutotembea. Utafiti unaonyesha kwamba wanawake walio katika kipindi cha menopause ambao ni washiriki wa mazoezi na shughuli nyingine za kimwili, walikuwa na uwezekano mdogo wa kuendeleza dalili kali za menopause. Hata hivyo, haishangazi kwamba potasiamu imechunguzwa kuwa kichocheo cha kuongeza uzito mwilini. Potasiamu ina athari za kuzuia kuhifadhi maji kupita kiasi, kujenga misuli, kusaidia shughuli za kimetaboliki, na kukuza usawa wa electrolyte. Uchunguzi umeonyesha kwamba ulaji wa potasiamu zaidi ungeongoza kwenye kupungua kwa kiwango cha mwili. Potasiamu inaweza kukusaidia kulala: Wanawake wengi wanaopitia kipindi cha kuishia ujauzito wana matatizo ya kulala usingizi wa kutosha. Kutoka maumivu ya hot flashes hadi usumbufu wa jasho la usiku, kupotoshwa kwa usingizi na mifumo isiyo ya kawaida ya usingizi imekuwa maarufu sana miongoni mwa wanawake wengi wa menopausal ulimwenguni. Wanawake wengi wametumia dawa na kileo ili kupata usingizi mzuri. Hata hivyo, ni muhimu kujua kwamba vitu hivyo vinaweza kuharibu dalili zako za kukoma kwa hedhi. Ingawa kuna mbinu za kupata usingizi mzuri wakati wa menopause, utafiti umeonyesha kwamba ulaji wa potasiamu unaweza kuwa na ufanisi wa kutosha katika kufanya wewe kupata usingizi unahitaji. Dalili za jumla za upungufu wa potasiamu Pia inajulikana kama hypokalemia, upungufu wa potasiamu si kawaida. Hali za msingi husababisha upungufu wa potasiamu na, kwa hivyo, hazitokea tu kutoka kwa bluu. Vingine vinavyosababisha upungufu wa potasiamu ni kupoteza kiasi kikubwa cha mkojo wenye potasiamu, kutumia dawa za kuondoa mkojo, kutumia pombe kupita kiasi, kutapika, upungufu wa asidi ya foliki, kuota kupita kiasi, ugonjwa wa figo, na kutumia dawa za kuondoa mkojo kupita kiasi. Wakati kiasi cha potasiamu katika mwili kinapopungua, unaweza kupata matatizo kama vile kushikilia maji mwilini, sukari ya juu katika damu, na uchovu. Pia inajulikana kama hyperkalemia, overdosing ya potasiamu ni nadra. Kwa kuwa potasiamu haitengenezwi ndani ya mwili, ni muhimu kula vyakula na kuongeza kiasi fulani cha potasiamu ili mwili uweze kupata potasiamu. Kuchukua kiasi kikubwa cha potasiamu ni jambo lisilowezekana kwa watu wanaokula vyakula vyenye usawaziko. Hata hivyo, watu wengi leo bado wanateseka kutokana na ulaji kupita kiasi wa potasiamu. Kuchukua kiasi kikubwa cha potasiamu kunaweza kusababishwa na matibabu ya kemikali, kuchomwa vibaya, magonjwa ya figo, kutumia virutubisho vingi sana, kutumia kokeini, na kufanya mazoezi mengi sana. Kuchukua kiasi kikubwa cha potasiamu kunaweza kusababisha mshtuko wa moyo usio wa kawaida, ambao, unapokuwa mkali, waweza kusababisha kifo. Kwa kuongezea, potasiamu inaweza kupatikana katika vyakula vingi tunavyokula leo. Vyakula vyenye potasiamu nyingi ni pamoja na ndizi, machungwa, avocado, viazi, yoghurt, salmon, maharagwe, apricots kavu, lentils, spinach, nyanya, chard Swiss, juisi ya prune, raisins, maharagwe ya lima, na squash ya acorn. Wakati wa kumwona daktari Kwa ujumla, wanawake walio na kipindi cha menopause wanashauriwa kuwasiliana na daktari wakati wa kuanza kwa perimenopause. Kwa sababu ya matatizo yanayohusiana na kukoma kwa hedhi, ni jambo la hekima kupata maagizo, miongozo, na tahadhari zako zote kutoka kwa daktari mwenye sifa. Ingawa potasiamu imethibitishwa kusaidia na dalili za menopause, ni muhimu kuepuka dawa ya kujitegemea kama inaweza kuharibu safari yako ya menopause. Ni muhimu kuzungumza na daktari kabla ya kuchagua chakula au matibabu. Kuanza kwa kipindi cha hedhi si ugonjwa; ni hatua ya kawaida ya maisha ambayo kila mwanamke lazima apitie. Kwa sababu ya hali ngumu ya kipindi hiki cha lazima, wanawake wa menopause wanapaswa kuchukua tahadhari kubwa kwa sababu vitendo vyao na chakula wanachokula vitaboresha dalili au vinginevyo.