Nature health: Supplements

Q. Following menopause I have been put on 50 micrograms of Estradot, which I feel has benefited me.

However, I find my work/life balance a challenge. Though I generally eat well and exercise I am experiencing some elements of wear and tear in my knee area. Running is my ‘saviour’ so I would be slow to give it up. Can you recommend any supplements to help my mind and body cope with these changes?

A. It is good to hear you are finding success with the Estradot — it can be very difficult to find an effective balance around the time of menopause, regardless of whether or not you choose natural remedies, conventional or a combination of the two.

With this particular medication, it is important that you take a combined approach, and use a progestogen-based medication alongside the Estradot if you have not had a hysterectomy. This is because oestrogen-based medications, such as Estradot, stimulate the lining of the uterus — so can lead to endometrial disorders when taken without a progestogen to stop this growth of the uterine lining.

This is no longer an issue in women who have had their uterus surgically removed, with the exception of those who have a history of endometriosis — where uterine lining cells grow outside of the womb area.

As far as the running goes, If it works for you then it’s important to keep it up.

One of the top combinations when it comes to joint health is Glucosamine and Chondroitin. Glucosamine sulphate helps by providing the joints with elements to repair cartilage, tendons, and ligaments while chondroitin sulphate attracts the nutrients and fluids to the joints, providing shock absorption and lubrication. 1,200mg of chondroitin and 1,500mg of glucosamine daily is a decent therapeutic dose.

Here’s Health has a product which combines these two in a 400mg and 500mg caplet — you will need to take two caplets, twice daily. Available from www.hereshealth.ie (021-4278101), where 60 caplets costs €25.75.

Vitamin C in large doses has been shown to reduce inflammation, strengthen cartilage and help with pain relief. While this is useful for your knees, another common effect of vitamin C is supporting the adrenals during menopause — this will help with the mental and emotional challenges you are facing.

Vitamin C as megavitamin therapy should be taken until bowel tolerance is achieved, which is often between 6,000 and 12,000mg.

Sodium ascorbate powder/crystals are a good choice, because this form is gentle on the stomach, and is also a simple and affordable way to take large doses of vitamin C — simply dissolve half a teaspoon of the powder (equivalent to around 2,000mg) in a large glass of water and drink this solution, repeating every hour until your stools become loose. HealthPlus Sodium Ascorbate powder is available from VitShop (www.vit-shop.ie; 01-6571 890) where 250g costs €16.50.

Q. I have heard that coconut oil is good for gum health. How much and how often should I take it?

A. Extra virgin, cold pressed coconut oil is indeed a wonderful addition to the diet, being a healthy saturated fat. Anti-bacterial, anti-fungal, nourishing for the brain, assisting in weight loss, and keeping skin supple, coconut oil has a long list of health benefits.

As far as gum health goes, you should consider oil pulling. This is where you take a teaspoon of coconut oil into your mouth and swish it, ensuring that you pull the oil between the teeth, through the cheeks and around the tongue for five to 10 minutes before spitting the oil out.