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Foods rich in Vitamin B2
Vitamin B2, which is also called riboflavin, is part of the B complex vitamins and can be found mainly in milk and its derivatives, such as cheeses and yogurts, in addition to also being present in foods such as liver, mushrooms, soy and egg .
This vitamin has benefits for the body such as stimulating blood production, maintaining proper metabolism, promoting growth and preventing problems in the nervous system and vision, such as cataracts.
Amount of vitamin B2 in food The table below shows the main food sources of vitamin B2 and the amount of this vitamin in each 100 g of food.
Thus, as there are several foods rich in vitamin B2 that are easily included in the diet, normally the deficiency of this vitamin is related to cases of anorexia or malnutrition, which are problems where the general food intake is greatly reduced.
Recommended daily amount The vitamin B2 recommendation for healthy adult men is 1.3 mg per day, while for women the amount should be 1.1 mg.
When consumed in smaller quantities or in the face of major health problems such as surgery and burns, the lack of vitamin B2 can cause complications such as sores in the mouth, tired eyesight and decreased growth. See the symptoms of lack of vitamin B2 in the body.
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Thiamine (vitamin B1) fights stress and increases energy
Thiamine (vitamin B1) is classified as one of the B vitamins. All B vitamins are water-soluble, that is, the body does not store them and needs to be replenished daily. Small amounts of Thiamine (vitamin B1) are found in virtually all foods.
However, thiamine (vitamin B1) deficiency is among the most common nutritional deficiencies, because it is fragile and is among the nutrients most prone to destruction by processing. At each step along the way, from storage to cooking, a good part of the content of Thiamine (vitamin B1) in food is lost.
Thiamine function (vitamin B1) Thiamine (vitamin B1) enters the formation of ATP (adenosine triphosphate), a molecule that every cell in the body uses as an energy source. All B vitamins, including B1, help the body convert the carbohydrates ingested into fuel (glucose) for body function. They also help in the metabolism of fats and proteins.
Benefits of Thiamine (vitamin B1) The B-complex vitamins contribute to a healthy liver, and it also benefits the eyes, skin and hair. They are also involved in the proper functioning of the nervous system and are necessary for brain function. Thiamine strengthens the immune system and improves the body's ability to withstand stressful conditions.
Benefits of Thiamine (vitamin B1) in research The lack of thiamine can cause dementia. Researchers have speculated whether thiamine could help with Alzheimer's disease. Oral vitamin B1 seems to improve the cognitive function of these patients, however, the absorption of thiamine is poor in elderly individuals. Further research is needed before thiamine is validated as a treatment for Alzheimer's disease.
Thiamine may be related to heart failure, because these patients take diuretics that increase the excretion of vitamin B1. Some studies suggest that taking thiamine supplements could help.
There is preliminary evidence that indicates the action of thiamine, along with other nutrients, in reducing the risk of developing cataracts. People who eat enough protein and vitamins A, B1, B2 and B3 in the diet are less prone to the problem.
Thiamine deficiency (vitamin B1) Because of the central role of vitamin B1 for energy metabolism, the deficiency of this nutrient impairs almost all important functions in the body. Severe and prolonged vitamin B1 deficiency affects the nervous system, the heart and digestive function, among other areas. Beriberi is a nutritional disease caused by a great deficiency of thiamine in the body, resulting in muscle weakness, gastrointestinal problems, breathing difficulties, loss of sensation in the feet and hands, mental confusion and even paralysis.
Dietary sources of Thiamine (vitamin B1) Most foods contain small amounts of thiamine. The best sources are animal foods, such as beef, poultry, pork and organs, such as liver and heart.
Other good dietary sources include: legumes (beans, chickpeas, lentils, peas, peanuts), whole grains, wheat germ, oilseeds (mainly sunflower and flaxseed), molasses and brewer's yeast.
Among the vegetables are asparagus, broccoli, onions, zucchini, carrots, kale, tomatoes, green peas, beets, Brussels sprouts, spinach, eggplant, lettuce and mushrooms.
Recommended daily amount If you eat a portion of legumes and a portion of seeds, you will have half the daily recommendation (RDA) for vitamin B1. Add a serving of animal protein and complete your daily requirement. The RDA for adults is 1.2 mg and for children (9 to 13 years) it is 0.9 mg. For pregnant or lactating women the RDA is 1.4 mg.
Thiamine deficiency in bariatric surgery patients One of the most serious forms of nutritional deficiency in patients undergoing bariatric surgery is thiamine deficiency. This may occur due to reduced hydrochloric acid production, restricted food intake, frequent vomiting and rapid weight loss. To this is added the deficiency of other B vitamins, such as B12 and folate, very common in these patients.
The B vitamins work as a team to provide the cells with the necessary energy. When there is a deficiency in any component of the group, particularly folate and B12, the absorption of vitamin B1 is compromised. On the other hand, a severe vitamin B1 deficiency can lead to diarrhea, compromising the absorption of other B complex nutrients.
What hinders the absorption of Thiamine People with heart failure, gastrointestinal disease and diabetes are at increased risk of vitamin B1 deficiency, and in these cases it is very important to restore normal levels to prevent complications from these diseases.
Elderly people have a higher risk of deficiency, due to a reduction in the ability to absorb vitamin B1 from the food they eat. Some drugs for cardiac use can affect the absorption of B1 or can accelerate its elimination, such as digoxin and diuretics. Excess coffee, cigarettes and antacids interfere with the absorption of the vitamin.
Alcohol The most important and well-known inhibitor of vitamin B1 absorption is the abuse of alcoholic beverages. Alcoholics spend more vitamin B1 in the alcohol detoxification process, eat less vitamin-rich foods due to poor eating habits, have problems absorbing vitamin B1 in the intestine and lose it more through urine.
Side effects and risks of Thiamine There are no reports of toxicity related to vitamin B1 intake. When the vitamin supply exceeds the RDA, the excess is simply eliminated through the urine. Reflecting the lack of evidence of toxicity, the National Academy of Sciences did not set an upper intake limit for vitamin B1.
Doses of 100 to 300 mg are often taken on medical advice, and thiamine is safe even at these doses. It is important to remember that taking any of the B complex vitamins over a long period of time can result in an imbalance of other B complex components. For this reason, it is important to associate the use of a B complex including all the B family vitamins. .
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B complex is fattening? See what it is for and how to consume
What is Complex B?
The B-complex vitamins are water-soluble and are not produced in sufficient quantities by the human body, so they must be acquired through food.
Vitamins B1, B2, B3, B5 and B6 have mutually complementary functions and need each other to perform their functions in the body.
Vitamins B12 and B9, on the other hand, do not require the presence of the former, but they also complement their functions with each other. See the benefits, problems caused by the lack and the sources of each vitamin of the B complex.
Complex B vitaminsSources Thiamine (B1) meats, milks, eggs, vegetables and whole grains and legumes such as beans and chickpeas. Riboflavin (B2) meats (liver), milk, eggs, broccoli, peas, peanuts, chestnuts, nuts, avocado and beer yeast. Niacin (B3) beer yeast, mushrooms, liver, fish, milk, eggs, peanuts, Brazil nuts, dried fruits, tomatoes and carrots. Pantothenic Acid (B5) eggs, milk, meat (viscera), peas, beans, mushrooms and wheat germ. Pyridoxine (B6) fish, nuts, peanuts, hazelnuts, sunflower seed, wheat germ, brewer's yeast, corn, whole grains, legumes, cauliflower, bananas, melons and raisins. Biotin (B7) red meat, peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds. Folic Acid (B9) liver, dark green leafy vegetables, grains, peas, lentils, beans, citrus fruits and eggs. Cobalamin (B12) salmon, trout, tuna, liver, pork, milk and dairy products, eggs and oysters.
Vitamin B1 (Thiamine) Benefits: Vitamin B1 acts mainly on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system are vitamins B12, B6, B3 and B1.
Problems caused by lack: The lack of vitamin B1 can cause muscle weakness, lack of energy, decreased memory and depression.
The extreme lack of this nutrient can cause beriberi disease that causes peripheral neuropathy, tingling in the hands, weakness in the legs, difficulty walking and altering the sensitivity of the skin.
Alcoholics are at greater risk of developing vitamin B1 deficiency and as a result have dementia that causes mental confusion, difficulty thinking, memory and can even cause the person to fall into a coma.
Sources: The main sources of vitamin B1 are meat, milk, eggs, vegetables and whole grains and legumes such as beans and chickpeas.
Vitamin B2 (Riboflavin) Benefits: Vitamin B2 has a strong antioxidant action and therefore acts to fight free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
Problems caused by lack: Vitamin B2 deficiency is rare, but vegetarians, alcoholics, children, pregnant women and the elderly are more vulnerable to the problem. The lack of this nutrient can cause dizziness, vertigo, seborrheic dermatitis, inflammation of the lips and tongue and itchy eyes.
Sources: The main sources of vitamin B2 are meats (liver), milk, eggs, legumes, vegetables, especially broccoli, whole grains, legumes such as peas, some oilseeds, such as peanuts, chestnuts and nuts, and avocado and yeast. beer.
Vitamin B3 (Niacin) Benefits: Vitamin B3 has a strong antioxidant action and therefore acts to fight free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
Problems caused by lack: The lack of vitamin B3 can cause insomnia, tiredness, irritability, skin blemishes, depression and a disease called pellagra that causes diarrhea, skin inflammation and mental confusion.
Women who use contraceptives excrete vitamin B3 more in the urine, but normally the diet itself already compensates for this lack. People undergoing tuberculosis treatment may need the nutrient supplement, but this need will only be determined by the doctor or nutritionist.
The excess of vitamin B3 is not good for the body, as it can affect the liver, so do not take supplements of the nutrient without guidance.
Sources: The main sources are beer yeast, mushrooms, liver, fish, milk, eggs. Some oilseeds, such as peanuts and Brazil nuts, dried fruits, tomatoes and carrots.
Vitamin B5 (Pantothenic Acid) Benefits: Vitamin B5 acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
This nutrient also helps in the production of hormones from the adrenal gland and helps the liver to detoxify alcohol.
Problems caused by lack: Vitamin B5 deficiency can cause fatigue, tingling in the hands and feet, muscle pain, irritability, depression, sleep disorders, growth retardation, hair loss, premature aging, arthritis, allergies and stress.
Sources: The main sources of vitamin B5 are eggs, milk, meat (viscera), legumes, such as peas and beans, mushrooms and wheat germ.
Vitamin B6 (pyridoxine) Benefits: Vitamin B6 is important for the production of red blood cells. It also acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, the nutrient plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves and in the synthesis of neurotransmitters, among the B complex vitamins the most important for the nervous system is the b12 vitamin. Vitamin B6 allows the synthesis of glutathione, the main antioxidant in the body.
Problems caused by the lack: Inadequate levels of vitamin B6 can compromise the conversion of glutamate, a neurotransmitter that excites thorium, into GABA, a relaxing neurotransmitter.
Nutrient deficiency can cause seizures in young children, anemia, dermatitis, nerve damage, mental confusion in adults, numbness and tingling in the hands and feet. Anemia can also happen due to a lack of vitamin B6.
Excessive consumption of alcohol can also decrease levels of vitamin B6, as well as the use of contraceptives. However, food can replace the lack of nutrient and it is important to consult a doctor or nutritionist to find out if there is a need to consume the supplement.
Sources: The best sources of vitamin B6 are fish, such as tuna, salmon, trout and herring, nuts, peanuts, hazelnuts, sunflower seed, wheat germ, beer yeast, corn and whole grains, legumes, cauliflower, bananas , melon and raisins.
Vitamin B7 (biotin) Benefits: Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins. It is also essential for the health of the skin, nails and hair.
Problems caused by lack: Biotin deficiency is extremely unusual because this nutrient is very present in the diet. However, when the symptoms of nutrient absence occur, weakness in nails and hair, baldness, dry, scaly skin and redness around the nose and mouth.
Other complications that may occur are conjunctivitis, exfoliative dermatitis, muscle pain and laxity, accompanied by increased blood glucose.
Sources: The main sources of biotin are peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds. Red meat, milk, fruits and seeds also have the nutrient.
Vitamin B9 (folic acid) Benefits: Vitamin B9 does not depend on other B vitamins to have a positive effect. It participates in the maintenance of the immune, circulatory and nervous systems and reduces the risk of heart attack, breast and colon cancer, atherosclerosis, promotes hair and skin health, strengthens the immune system and the central nervous system. For pregnant women, folic acid is important, as it helps to close the fetal neural tube.
Vitamin B9 supplementation is usually targeted at pregnant women and can only be taken in other cases after medical advice, because the excess competes with vitamin B12.
Problems caused by lack: In the case of pregnant women, the lack of vitamin B9 can cause malformation in the fetus. The lack of the nutrient can also cause megaloblastic anemia, fatigue, mucosal lesions, respiratory failure, pallor, high levels of the homocysteine amino acid, which can cause cardiovascular diseases.
Sources: The main sources of vitamin B9 are liver, dark green leafy vegetables such as broccoli, kale and spinach, grains, peas, lentils, beans, citrus fruits, eggs and leaf folicos
B12 vitamin Benefits: The Vitamin B12 is important for the formation of red blood cells. In addition, it is important for the development and maintenance of nervous system functions.
Without this vitamin, the myelin that covers the nerves, like a protective layer, suffers a wear that is called demyelination, a process that occurs both in neurons of peripheral nerves and in those of the white matter of the brain.
Research conducted by the Linus Pauling Institute of Oregon State University in the United States found that intake of vitamin B12 reduced the risk of chromosome breaks leading to DNA damage. Suffering DNA damage is one of the risk factors for cancer.
Problems caused by the lack: The absence of the substance leads to irreversible damage to the nervous system due to the death of neurons. This will cause neuropathies that have the most common symptoms of tingling in the legs, burning in the soles of the feet, difficulty walking and urinary incontinence.
The absence of vitamin B12 also increases people's risk of developing depression. Megaloblastic anemia can also occur due to the lack of this vitamin. Some other symptoms of the absence of vitamin B12 in the body are:
Fatigue, lack of energy or dizziness when standing up or making effort
Lack of concentration
Memory failures
Paranoia and hallucinations
Yellowish skin (jaundice)
Swollen and inflamed tongue
Sources: Vitamin B12 is present in good quantities in foods of animal origin, especially in fish from cold and deep waters, such as salmon, trout and tuna, liver, pork, milk and dairy products, eggs and oysters.
Other substances in Complex B Some other substances at first were considered vitamins of the B complex, such as B11, B13, B14, B15, B16 and B17, but nowadays science has already discovered that in reality they are not vitamins.
Complex B Supplement The chances of a lack of B vitamins are low because these nutrients are present in many foods. Since a good part of these vitamins are found in animal foods, vegetarians and vegans are at greater risk of deficiency of the B vitamins.
Broccoli is rich in B vitamins Alcoholics can also suffer from the deficiency because alcohol intake decreases the absorption of B vitamins. Cancer patients need higher amounts of B vitamins, but for the use of the supplement, medical advice is necessary, not least because some of these vitamins can make cancer worse if taken in excess. Those who have had bariatric surgery may also need the supplement. It is important to note that before taking B vitamin supplements, it is necessary to talk to the doctor or nutritionist about the use.
Excess risks The excess of B vitamins occurs through supplementation. There are usually no major complications, as the extra amount is eliminated in the urine. However, excess vitamin B6 excess can cause neuritis. Large amounts of vitamin B3 can damage the liver, while excess vitamin B9 can lead to hormonal problems and favor cell multiplication. Consulted sources Nutrologist Roberto Navarro Nutritionist Karina Valentim from PB Consultoria em Nutrição Nutritionist Rita de Cássia Leite Novais, from Consultoria Alimentar Nutrologist and orthomolecular doctor Tamara Mazaracki.
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Vitamin A and its benefits for the human body
Consumption of vitamin A strengthens the immune system and protects the skin
Found in colored food, nutrient strengthens teeth and vision, participates in bone development and makes hair more beautiful
It's no use. If you want to play sports, have healthy bones, see perfectly, have a beautiful smile, with strong teeth and still protect your skin from free radicals, you have to consume vitamin A , one of the most important for the body. Also known as retinol, the nutrient is a fat-soluble vitamin essential for vision, and can be easily obtained through a diverse and healthy diet.
According to nutritionist Cristiane Perroni, a specialist in the EU ATHLETE, the vitamin has two categories: that of animal origin (called preformed vitamin A) is found in products such as liver, milk and derivatives, egg (yolk) and fish. The vegetable is called provitamin A carotenoid and is present in palm oil, yellow and orange fruits and vegetables (sweet potato, pumpkin, carrot, mango), in addition to dark green leaves (alfalfa, mustard leaves, bertalha, cabbage, broccoli, endive, spinach).
Vitamin A is sensitive to oxidation by air. The loss of activity is accelerated by heat and exposure to light. Oxidation of fats and oils (eg butter, margarine, cooking oils) can destroy fat-soluble vitamins, including vitamin A. Long-term cooking results in a 25% loss of nutrient.
IMPORTANT FUNCTIONS
- Direct connection with good vision; - Participates in the development of bones; - It has protective action on the skin and mucosa; - Strengthens the immune system and antioxidant defense; - Contributes to the normal development of teeth; - Helps to conserve tooth enamel; - Helps in maintaining the good condition of the hair.
DEFICIENCY SYMPTOMS
- Night blindness; - Sensitivity to light (photophobia); - Reduction of smell and taste; - Dryness of the sclera (white part of the eyes) and cornea of the eyes; - Inflammation of the skin (dermatitis); - Stress; - Hardening of the mucous membranes of the respiratory, gastrointestinal and urinary tracts; - Risk of infections.
Vegetarians who do not consume eggs and dairy products need provitamin A carotenoids in order to supply their vitamin needs, and should eat at least five servings of fruits or vegetables daily, giving preference to dark green, orange and yellow.
SYMPTOMS OF EXCESS
Excessive intake of vitamin A causes headache, dry skin with cracks, nausea, pain in bones and joints, hair loss, enlarged spleen and liver, irritability, tiredness, lack of appetite and changes in liver enzymes.
- Hypervitaminosis A only occurs through supplementation, so be careful with the intake of supplements - said the nutritionist. RECOMMENDATIONS
Nutritional recommendations for vitamin A are achieved through a diverse and colorful diet, according to Cristiane Perroni.
She also warns of the expressive number of children, especially in developing countries, with vitamin A deficiency. In Brazil, the National Demography and Health Survey (PNDS), in 2006, revealed that VAD affects 17.4% of minors five years and 12.4% of women of reproductive age. In children, the highest degrees of this inadequacy were found in the Northeast (19.0%) and Southeast (21.6%) regions.
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6 tricks to stop menstrual cramps fast
If colic is very painful and frequent, it is recommended to consult a gynecologist to identify if there is any other cause, such as endometriosis, that needs to be treated, or to start treatment with pharmacy drugs, especially anti-inflammatory drugs.
To reduce menstrual cramps, which usually cause severe pain, discomfort or constant discomfort in women, we will give you some tips:
1. Warm water compresses on the abdomen
This is a very old technique, but also very effective that helps to relax the muscles of the abdominal region and relieve the pain of colic. Let it act for 10 to 15 minutes
2. Take ginger tea with valerian
Just make a tea by placing 2 cm of the ginger root with 1 teaspoon of valerian root in 250 ml of boiling water and let it stand for 10 to 15 minutes. Then strain, allow to warm and drink 2 to 3 times a day.
3. Using reflexology points
Reflexology is a natural therapy that uses pressure on some parts of the body to combat pain and relieve other types of symptoms. As it is a natural practice, it has few contraindications and, therefore, it can be used by any woman at home.
4. Doing exercises for colic
Some exercises that help to decrease menstrual cramps can be:
- Exercise 1: lie on your back and bring your knees to your chest, holding your legs with your hands;
- Exercise 2: lying on your back, put your feet together and pull them as close to your buttocks, spreading your legs out.
5. Do not drink caffeine or alcohol
The caffeine present in coffee, teas, energy drinks and chocolates, as well as alcohol, are substances that seem to aggravate the intensity of colic in most women. For this reason, it is important to withdraw, or at least, decrease the consumption of this type of food in the diet, during crises.
6. Avoid eating sweets and snacks
Sweet and savory foods cause swelling and fluid retention, increasing the appearance of menstrual cramps. For this reason, it is important to have a balanced diet, trying to avoid excess sweets and snacks and eating more vegetables, fruits, chicken and fish, with small meals and breaks between them.
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What happens to a woman's body when she enters menopause
It is a natural process of aging, which usually occurs in the 45 to 55 age group, but which can also be caused by surgery to remove the ovaries or the uterus (hysterectomy).
In the United Kingdom, the average age of menopause is 51 years; in Brazil , one of the most complete studies on the subject, published in 2010 by the Hospital das Clínicas of the Faculty of Medicine of the University of São Paulo (FMUSP), calculated an average age of 48.1 years.
So, what is behind these changes? Menopause is caused by a reduction in the production of hormones, specifically estrogen.
It is crucial for the entire reproductive cycle - the development and release of an egg from the ovaries each month, and the process of thickening the lining of the uterus to receive the fertilized egg.
Over the years, the body gradually stops producing estrogen. But this does not happen overnight: it can take years for this hormone to reach low levels.
In this process, egg storage declines, gradually affecting the occurrence of ovulation, menstruation and pregnancy.
What is the impact of these hormonal changes? The brain, skin, muscles and emotions are affected by the drop in estrogen levels; hot flashes, night sweats, sleep problems, anxiety, moodiness and loss of interest in sex are common.
Bladder problems and vaginal dryness are also normal during this period.
And many women experience these symptoms long before menstruation actually stops - a period called perimenopause.
When estrogen production stops completely, there is a long-term effect on bones and the heart. Bones can weaken, increasing the risk of fractures, and women can become more vulnerable to heart disease and stroke.
That is why some women receive so-called hormone replacement therapy, or HRT, which raises estrogen levels and helps relieve symptoms.
But not all women experience these symptoms. They can also vary in severity and duration - from a few months to several years.
What causes hot flashes? Lack of estrogen. It is also involved in controlling body temperature in the brain.
When this hormone is lacking, the "thermostat" is unstable and the brain thinks the body is overheating - when it is not.
Does estrogen affect mood as well? Yes, it can happen.
The hormone interacts with chemicals in brain receptors that control mood. At low levels, it can cause anxiety and moodiness.
The lack of estrogen can also affect the skin, causing it to become dry or giving the sensation as if insects are crawling under the skin.
Are there other hormones involved in menopause? Yes, progesterone and testosterone - but they don't have the same impact as low estrogen levels.
Progesterone helps prepare the body for pregnancy each month, and decreases when menstruation stops.
Testosterone, which women produce at low levels, has been linked to sexual desire and energy levels. It declines from the age of 30, and only a small number of women need it at high levels.
How do you know if you are going through this process? It is possible to have a blood test to measure the levels of a hormone called FSH (follicle-stimulating hormone) - but the results may not be very accurate, especially at age around 45.
Experts say the hormone levels go up and down all the time, even over the course of a day, so there is always a risk that the test will be inaccurate.
The best way to make this diagnosis is to talk to a general practitioner or a nursing professional about your menstrual pattern and any symptoms you are experiencing.
It is good to know which symptoms to watch for - feeling irritable or feeling "low" weighs as much as the heat and night sweats.
Changes in menstruation, such as when it becomes more intense or irregular, are one of the first signs of approaching menopause.
But you will only be sure that you have reached menopause when you have not had a period for a year.
And then? The levels of estrogen in the body do not recover after menopause.
With the increase in life expectancy, women are living more than a third of their lives with estrogen deficiency.
But there is no reason to be intimidated, says gynecologist Heather Currie, a menopause specialist and former president of the British Menopause Society.
"Women continue to work later in life, they still look incredible. The image of menopause is changing."
His advice: "If you are affected, visit a doctor and get information".
"Women should know what symptoms to watch for."
She says there is a lot of support and information to help women deal with the physical and emotional changes that menopause brings.
Today, hormone replacement therapy is seen as the most effective treatment available for menopausal symptoms.
It can cause side effects, and there have been uncertainties about its long-term safety.
But there is evidence that "the benefits of HRT outweigh the risks," says Currie.
Talking to other women going through menopause and sharing reports of the same symptoms is also a real help, she adds.
And menopause is another good reason for women to lead a healthy lifestyle, such as:
having a balanced diet, low in fat and high in calcium to strengthen bones and protect the heart;
exercise regularly, reducing anxiety and stress;
stop smoking, preventing heart disease and hot flashes;
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How to Wash Your Vagina
The vagina is a delicate part of the body that needs the right care to stay clean and healthy . The vagina itself (the canal leading to the cervix) is self-cleaning and does not need to be washed. However, it is important to clean the vulva (the outside of the genitals) and the area around the anus to avoid infections and irritations in the vagina. Clean the area every day to keep it fresh. Also, prolong the feeling of cleanliness with proper hygiene habits, such as wearing breathable cotton panties and cleaning yourself from front to back when using the bathroom.
Method 1 Adopting a daily cleaning routine
1 Wash the outside of the vagina at least once a day. Throughout the day, sweat and moisture can accumulate in the genital region, providing the perfect environment for the proliferation of bacteria and fungi. Wash the area while bathing to avoid infection and unpleasant odors.[1]
If you are menstruating, it is best to wash the area more than once a day.
2 Use a neutral, unscented soap to wash the vulva. Use warm water and a mild, fragrance-free product to clean the area. Strong, perfumed soaps can irritate the vulva and vagina, unbalancing the pH, which can cause infections.[two]
Some people use soaps with light scents without any problem, but it is better to change to an odorless and hypoallergenic one if you have a tendency to infections and irritation.
You can use your fingers or a very soft washcloth to clean the vulva, but don't even think about abrasive towels or loofahs. The area may be irritated if you rub it hard. [3]
3 Spread your big lips apart and clean the folds around your clitoris. When cleaning, remember to wash all skin folds around the vagina. Spread your big lips and massage the skin inside and out. Don't forget the “capinha” that protects the clitoris, known as the foreskin, and the entrance to the vagina. [4]
Avoid using soap on the inside of the vagina, as it can become dry and irritated.
4 Clean the anal area last. After you finish cleaning the vulva, move on to the perineum (the region between the vagina and the anus) and finish with the anus and the part between the buttocks. Always start at the front and go back when finished to avoid spreading bacteria from the anus to the vagina.[5]
If you go the other way and start from the back, you risk developing a vaginal infection or a urinary tract infection .
5 Rinse all the soap when finished. After cleaning the entire genitals, rinse it thoroughly with warm water. Remove all foam and product residues, as the delicate skin of the region may become dry or irritated if soap is left over. [6]
If you use a showerhead, be careful not to direct the jet into the vagina. If water enters the vaginal canal, it can cause irritation, unbalance the local pH or introduce unwanted bacteria into the uterus.[7]
6 Dry the area by tapping it with a clean towel. After cleaning and rinsing, use a clean, dry towel to pat and wipe away any moisture in the area. However, do not rub to avoid irritation. [8]
You can also gently dry the vulva and groin using a hairdryer in the cold temperature and with the weakest spray.
7 Don't even think about making vaginal showers, using perfumed wipes or deodorants. There are thousands of products on the market that claim to promote good vaginal hygiene and leave the region smelling good. However, these same products can cause irritation and eliminate good bacteria, which is great for causing infections. Never use perfumed products on the vulva or vagina and do not use any type of shower unless the doctor recommends it. [9]
Avoid taking frequent baths with scents and scented oils for the same reason.
Did you know? A healthy vagina has a population of beneficial bacteria that keeps bad fungi and bacteria in check. When good bacteria are harmed, unwanted organisms can increase in quantity and cause an infection.[10]
Method 2 Maintaining good vaginal hygiene
1 Wear cotton panties to avoid irritation and decrease humidity. Synthetic materials like nylon and polyester trap moisture in the genital area, providing an ideal environment for dangerous bacteria and fungi. [11] Avoid the problem by wearing breathable cotton panties and changing the underwear every day or whenever the area gets wet and sweaty.
Avoid flossing and tight pants, as these pieces make the vulva hot and moist, causing irritation. [12]
It's good to sleep without panties or just with wide cotton shorts.
2 Wash new panties before using them. Newly purchased underwear may have residues of paint or aggressive chemicals that irritate the vulva and vagina. Always wash them thoroughly before putting them on for the first time. [13]
When washing underwear, use a mild, fragrance-free soap. It is also a good idea to select a double rinse if using the machine, removing all residues.
3 Clean yourself from front to back after using the bathroom. Whenever you use the bathroom, pass the toilet paper from the vagina towards the anus, even if you just peed. The opposite movement can bring bacteria from the anal area to the vagina or urethra, increasing the risk of a vaginal or urinary infection.[14]
Avoid any type of toilet paper that contains perfumes, dyes or lotions, as they can irritate the vulva. Prefer the common white version. [15]
4 Clean yourself with mineral oil after evacuating if you are unable to handle only the toilet paper. Doctors do not recommend the use of baby wipes, even without fragrance, for this function. If it is difficult to stay clean after going to the bathroom, you can make things easier by putting a little bit of mineral oil or unscented soap on the toilet paper. Rinse with a little water after you finish and dry. [16]
Some studies show that the use of feminine wipes, in addition to causing pain and irritation, can greatly increase the chances of urinary tract infection. [17]
5 Take off your wet clothes right after swimming or exercising. After getting wet or perspiring heavily, change your wet clothes on the spot and dry yourself well. [18] Staying with wet or sweaty parts can promote the proliferation of harmful fungi and bacteria in the region of the vagina.
It is also a good idea to bathe as soon as you exercise or swim to remove sweat, dirt or chlorine.
6 Change the pad frequently during menstruation. Do not skimp on absorbents regardless of flow. [19] Never use a tampon for more than eight hours to avoid toxic shock syndrome . Change the pad at least every four hours, even if the flow is not intense. [20]
Do not use scented pads and prefer products made from cotton only if you can. [21]
7 Use a condom during sex and pee right away to avoid infections. If you have an active sex life, it is possible to reduce your risk of getting an STD (sexually transmitted disease) or a bacterial infection by using a condom at all times. [22] Ask your partner to put one on or use a female condom .
It is also a good idea to urinate and bathe right after sex.[24] Thus, bacteria, sweat and other bodily secretions that can contribute to bacterial infection or candidiasis are eliminated.
Caution: Washing the area after sex can help prevent problems such as a urinary tract infection, but it does not provide protection against STDs or pregnancy . The condom is the safest way to prevent sexually transmitted diseases.[23] In addition, it is a great contraceptive method, especially when combined with other forms, such as birth control pills.
8 Try a sitz bath with baking soda to reduce excess odor and secretion. A slight characteristic odor and most vaginal secretions are two natural and healthy things. However, if you are uncomfortable, you can use baking soda to clean the vulva and minimize odors. Fill the bottom of a bathtub with water at room temperature and add 4 or 5 tablespoons (60 to 75 g) of baking soda. Stay in the bathtub for ten minutes, one to three times a day. [25]
The sitz bath with bicarbonate can also help to reduce itching and burning if you have an irritated area or if you have an infection.
Tips
When you notice a strong and unpleasant odor in the vagina or when you notice signs of infection, such as redness, itching, burning or a different discharge, make an appointment with a gynecologist. He can find out the cause of the symptoms and treat the condition correctly. [26]
Nowadays, many women choose to shave or trim pubic hair thinking it is for hygiene, but studies show that hair removal is useless, besides preventing pubic pediculosis (popularly known as boring).[27]If you want to get rid of hair, it is safer to trim it than to shave the area with razor, wax or depilatory creams. [28]
Necessary materials
Adopting a daily cleaning routine
Gentle soap without fragrance.
Warm water.
Soft towel (optional).
Clean and dry towel.
Maintaining good vaginal hygiene
100% cotton panties.
White, unscented toilet paper.
Mineral oil or liquid soap without perfume.
External or internal cotton pads without fragrance.
