Dietary principles of postmenopausal women 1, what to eat with estrogen supplementation after menopause?
1. 1, supplement foods containing vitamins. Vitamins exist in milk, eggs, meat, beans, fruits, grains, fish and other foods. Because 25% of menopausal women suffer from osteoporosis and lack of bone protein and bone calcium, it is very necessary to supplement calcium food. Milk has the highest calcium content and is easy to be absorbed and utilized. Getting into the habit of drinking 1 to 2 cups of milk every day is very helpful to prevent menopausal fractures. Eat more foods rich in omega-3 fats, and eat more flaxseed, which contains linolenic acid omega-3 fatty acids. In addition, lignans contained in flaxseed are phytoestrogens, which can prevent breast cancer and uterine cancer.
1.2, increase food in protein, especially dairy products, eggs, lean meat, fish and soybeans. This food can effectively relieve menopausal discomfort. Eat carbohydrates in moderation. Rice, flour, beans, fruits, vegetables and plant roots are rich in carbohydrates. Carbohydrate is the source of providing heat, and the excess is converted into fat and stored.
2. What food is good to eat after menopause?
2. 1, eat more soybeans and bean products. Because soybeans are rich in high-quality protein, calcium, phosphorus, iron and multivitamins.
2.2, eat coarse grains (millet, corn), mushrooms, animal liver, kidney, lean meat and milk, green leafy vegetables and fruits, can increase appetite and help digestion.
2.3, eat more fresh fruits and green leafy vegetables, such as apples, pears, bananas, oranges, hawthorn, fresh dates and rape, tomatoes, carrots, etc. These foods have a good therapeutic effect on anemia. You can cook porridge with longan, jujube, adzuki bean, glutinous rice and lotus seeds. At the same time, eat more foods containing iron, calcium and cellulose to make up for the loss of blood and reduce osteoporosis. In particular, cellulose can stimulate intestinal peristalsis, prevent constipation and reduce the absorption of cholesterol.
3. Dietary recipes recommended for postmenopausal women
3. 1, medlar and lily porridge: 50g of lily and 50g of medlar, and appropriate amount of japonica rice, all washed clean, put in a casserole, add appropriate amount of water and cook into porridge. It has the effects of nourishing yin and blood, promoting fluid production and quenching thirst.
3.2, mussel preserved egg porridge: 20 grams of vegetables, preserved eggs 1 piece, appropriate amount of rice, stew porridge to take.
3.3. Lotus seed porridge with walnut kernel and Gordon Euryale seed: 20g of walnut kernel, 0/5g of Gordon Euryale seed/kloc-,0/5g of lotus seed meat/kloc-,and appropriate amount of rice. Wash the last few flavors, add 900 ml of water to cook porridge,/kloc-0 once a night, and take it regularly.
How to maintain 1 For postmenopausal women, appropriate exercise, such as square dance, mountain climbing, jogging, etc. Taking part in group sports can improve sleep quality, promote blood circulation and respiratory function, delay aging and reduce the occurrence of Alzheimer's disease, female breast cancer, cervical cancer and cardiovascular and cerebrovascular diseases.
2, women still have the risk of breast disease after menopause, or do self-examination often. In addition, you can choose the right bra to help keep the breast shape.
3. Choose sports that will not increase the joint burden, such as swimming. Wear less high heels after middle age and have thicker soles to ensure the cushioning ability of shoes.
4. Control a balanced diet, eat less high-fat foods, strengthen heart function exercise, and do not damage bones. Under the guidance of doctors, hormone replacement therapy from the early menopause is also beneficial to protect the cardiovascular system.
5, regular physical examination, women should have regular physical examination after menopause, have a comprehensive understanding of their own body, so as to achieve early detection and early treatment of diseases. The contents of gynecological examination are mainly breast, vagina, uterus, fallopian tube and ovary.
6. Maintain an optimistic attitude, treat the necessary stage of women's life with an optimistic attitude, maintain mental health and make psychological adjustments.
What are the premenopausal symptoms of women? 1. Changes of menstrual rhythm: the cycle is prolonged, the menstrual interval is prolonged, or you don't come in February or March, and you return to the natural law after a few months. In this way, menopause and menstruation appear alternately and can last for one or two years. Some women have short menstrual cycles and many menstrual cycles.
2, menstrual blood appearance changes: blood color becomes lighter, pink, or even black, mixed with small blood clots and fiber fragments. The menstrual flow has also changed, and some women's menstrual flow has gradually decreased. But bleeding increased or a lot of bleeding. The length of menstrual period has also changed, some gradually shortened, some prolonged, sustainable 10 days.
Facial flushing fever: It spreads to the whole face from bottom to top, with obvious vasodilation, redness and sweating all over the face. At the same time, dizziness, dizziness and flushing vary in degrees, some of which are limited to facial and neck redness, but they may also be frequent and serious.
4, autonomic nervous disorder, limb numbness: especially at night, the limbs feel abnormal cramps, the lower limbs are heavy, the legs seem to don't know where to put them, stomach pain, palpitation, precordial pain, headache, dizziness, insomnia, syncope. Often impatient, emotionally unstable, irritable, sometimes suspicious and depressed.