While menopause is a natural process for women, the symptoms of menopause vary from person to person, with some women experiencing more severe symptoms and some experiencing milder ones. In recent years, the medical profession believes that if menopausal women can pay attention to their diet, not only can they get through menopause peacefully, but also many uncomfortable symptoms may be improved.
Menopause should focus on dietary adjustments
Because of the endocrine changes in menopausal women, so that the central system of intake dysregulation, but also because of the reduction in the amount of activity, the body's consumption of calories is also reduced, resulting in excessive calories and induced obesity, and thus the menopausal women are particularly prone to blossom, therefore, must reduce the intake of high-fat foods and sugar, less meat, appropriate control of fat intake, especially less rich in fat, such as meat, meat, and other foods. In particular, eat less fatty meat and other foods rich in saturated fatty acids and cholesterol, eat more of a variety of fish and vegetable oils.
For menopausal women with declining levels of estrogen, who are prone to osteoporosis, menopausal women should often eat foods high in calcium, and it is best to eat more soy products.
In order to reduce the incidence of malignant tumors, menopausal women should eat more vegetables and fruits, drink more water, and take enough food containing vitamin B, such as corn, white flour, spinach, garlic and apples, pineapples and so on, in order to play a role in lowering fat. Drink less coffee, wine and strong tea, eat less sweets, and it is best to consume no more than 10 grams of salt per day.
The principle of adjusting dietary structure is: eat on time and quantitatively, do not overeat, so that the coarse and fine different, dry and sparse collocation, meat and vegetarian suitable, color and flavor, color and variety of alternating. Dietary science can reduce the menopausal reaction a little, if the diet is not appropriate may aggravate menopausal symptoms. The body's functioning depends on the maintenance of six basic nutrients, namely protein, fat, sugar, vitamins, inorganic salts and water, and the lack of any one of them is going to be a problem.
Women entering menopause, first of all, pay attention to the amount of meals on time; secondly, we should pay attention to balanced nutrition, do not eat, to coarse and fine food to ensure that the intake of protein, vitamins and inorganic salts, and appropriate intake of some dairy, eggs, soy products, fresh vegetables, fruits, and fish, sea vegetables, etc.; thirdly, we should avoid oversaturation, sugar and animal fat will make the body overweight, aggravate the burden on the heart and arteriosclerosis. burden and arteriosclerosis. In addition, to develop the habit of drinking 1 to 2 large cups of milk daily, to prevent osteoporosis after menopause is very beneficial.
Since the common diseases of menopausal women can be divided into three kinds: kidney yang deficiency, kidney yin deficiency, and liver qi stagnation, the main symptoms include fear of cold, lumbar acidity, dizziness, tinnitus, high blood pressure, breast distension and pain, and irritability, etc., the diet should be based on tonifying the kidney, especially tonifying the kidney yin, and at the same time, the symptoms of unstable vegetative nervous system such as heartburn and hot flashes are prone to occur in menopausal women, so the diet should pay attention to strengthening the spleen, nourishing the heart, and eating more Chinese wolfberry, lotus congee, jujube, enoki mushrooms, black fungus and other foods, avoid eating stimulating and spicy food.
Preventing complications during menopause
When a woman reaches menopause, her body produces a series of changes, such as osteoporosis, changes in lipid metabolism, and atrophy of reproductive organs and pelvic floor tissues. Therefore, it is important to do the following.1. Prevent menopausal psychosis. Before and after the menopause, due to the decline in female hormone levels, some neuropsychiatric symptoms often occur, of which depression and delusion are the most prominent. The main manifestations are disorders of the menstrual cycle; dysfunction of the vegetative nervous system; neuropsychiatric symptoms such as headache, dizziness, tinnitus, fatigue, palpitations and so on.
In addition, some women have suffered a major psychological blow, insufficient mental capacity or due to genetic reasons will suffer from menopausal depression. Early on, it can show symptoms similar to neurasthenia, such as insomnia, anxiety, etc., and gradually aggravated by the loss of self-awareness. Anxiety is one of the prominent symptoms. For example, some menopausal women are worried that they are suffering from serious "coronary heart disease" and ask their family members to prepare first aid measures. Some are afraid of cancer, and when they feel a small lump in their breasts, they ask the doctor to operate on them to cure breast cancer. Women suffering from menopausal depression must go to the hospital as soon as possible to treat the symptoms, so as not to delay the condition.
2. Prevent menopausal skin aging. After menopause, the skin will be flushed and itchy due to the decrease of female hormone, the skin will lose its luster and elasticity, look loose and rough, and there will be various kinds of pigmentation spots on the face and hands. Avoiding exposure to sunlight is the most effective way to slow down the aging process.
In our daily lives, a balanced intake of nutrients and legumes containing natural plant hormones, a reduction in the consumption of animal fats, an abundance of fruits and vegetables, and an appropriate amount of vitamins, moderate exercise to maintain an ideal body weight, adequate sleep and a regular life, reducing emotional stress and pressure, and avoiding stimulating substances such as alcohol and tobacco, will keep the skin's metabolism in a good state.
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3. Prevent menopausal mental illness. Menopausal women inevitably show some signs of physiological decline. At the same time, their role and status in family life and social life are also quietly changing. Therefore, we should not only pay attention to the health of the body, but also pay attention to the mental health, timely venting of bad emotions, friends or relatives to talk about their depression, and strive for care and understanding, and trust the doctor to explain their physical and psychological discomfort to get help. The most unwise thing to do is to keep things in your mind.