/ put a pause on menopause

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MAGNESIUM AND MENOPAUSE

Menopause might be a natural stage of life but let’s be real, it can feel like your body suddenly decided to throw a surprise party you never asked for. Hot flashes, restless nights, mood swings that could rival a soap opera plot twist, and let’s not even talk about the stubborn weight that suddenly moves in and refuses to leave. The good news is you don’t have to just ride it out. This is where magnesium swoops in wearing its quiet superhero cape.

Magnesium is one of those minerals that rarely gets the spotlight, but honestly it should be front and center during perimenopause and menopause. About 60 percent of the magnesium in your body is hanging out in your bones, which is a big deal because bone health takes a hit as estrogen levels dip. With estrogen on the decline, bones break down faster than they rebuild, leaving them weak and porous. Magnesium helps slow that breakdown and keeps the whole bone remodeling process ticking along. Pair it with vitamin D and you’ve got yourself a dream team for keeping bones strong and fracture free.

But bones aren’t the only thing magnesium looks after. Trouble sleeping is practically a rite of passage in this stage, with more than half of women dealing with restless nights. Magnesium helps calm the nervous system, relax muscles and support your body’s natural sleep rhythms. Translation? It makes it easier to drift off instead of staring at the ceiling and counting down the hours until the alarm goes off.

Mood swings and anxious thoughts are another joy of this hormonal rollercoaster. Magnesium plays a key role in brain health, mood regulation and stress response, and research suggests it can take the edge off depression and anxiety. Think of it as your nervous system’s chill pill, helping to smooth out those sharp emotional corners.

And then there’s your heart. After menopause the risk of heart disease climbs thanks to changes in estrogen, cholesterol, blood pressure and stress. Magnesium helps your heart beat in a steady rhythm, supports healthy blood vessels and may even lower inflammation. In short, it’s looking after your ticker when it needs it most.

Now magnesium doesn’t work alone. Iron is handy if you’re still in perimenopause and losing blood, fibre keeps digestion and weight in check, antioxidants from fruits and veggies fight inflammation and protect your cells, zinc supports hormones and immunity, and vitamin D doubles down with magnesium on bone and mood support. When these nutrients work together, your body has the backup it needs to handle this chapter with more ease.

On the flip side, there are some things worth ditching or cutting back on. Too much caffeine, alcohol and processed sugar can make hot flashes and sleep issues worse. Smoking is a no brainer to avoid if you want stronger bones, better skin and a healthier heart. And while stress is unavoidable, not making time to recharge only makes symptoms louder. Move your body, eat plenty of leafy greens, nuts, seeds and colorful veggies, hydrate like it’s your job, and your system will thank you.

So while menopause might come with a few surprises, magnesium makes a seriously loyal sidekick. From bones to moods to sleep to heart health, it’s the mineral that helps you feel more like yourself through it all. Add in a team of other key nutrients and some smart lifestyle choices, and you’ll be setting yourself up to thrive in this new season instead of just surviving it.