First, the diet should be reasonable and correct: female friends can't eat less in order to keep fit, nor can they eat whatever they want regardless of their image. They should not overeat, but they must eat according to the meal on time. Have reasonable eating habits and correct nutrition. After eating, you should do some proper exercise to increase your physique.
Second, learn to decompress yourself: everyone has pressure, so the most important thing is to learn to decompress. For female friends, there are many ways to relieve stress. It is suggested to do physical and mental relaxation or yoga twice a week, or do physical exercise twice, or swim, play ball and do aerobics to eliminate inner pressure and fatigue. Don't use your brain too much at night, relax your brain and avoid insomnia.
Third, keep a cheerful mood: in the face of intense work pressure, we should learn to adjust ourselves psychologically and relax ourselves. For example, cultivate a wide range of interests and make life full of fun; Learn to transfer contradictions, keep happy, etc.
Fourth, strengthen exercise: to prevent menopause, we must pay attention to strengthening physical exercise. Physical exercise can not only promote metabolism, but also delay aging. Therefore, female friends should pay attention to reasonable sleep and exercise more.
5. Harmonious sexual life: Sexual life is an indispensable and important element in adult life. Studies have shown that harmonious sex life can help women delay the arrival of menopause. Because the perfect and ideal sex life can stimulate the secretion of female hormones, relieve nervous pressure and maintain a happy mood, thus delaying the aging time of the human body.
Sixth, prevent obesity: obesity will not only bring many diseases to the body, but also lead to the early arrival of menopause. When the body is obese, problems such as hypertension, fatty liver, cerebrovascular disease, coronary heart disease and diabetes will follow. When the body suffers from these diseases for a long time, the body function will naturally age faster than normal people. To delay menopause, we should pay attention to the intake of calories, sugar and fat for three meals a day to prevent obesity.
Seventh, pay attention to hygiene and check regularly: during menopause, women's vaginal mucosa lacks the stimulation and support of estrogen, becomes thinner, the amount of glycogen in epithelial cells decreases, the vaginal acidity decreases, the local resistance weakens, and they are easily infected by pathogenic bacteria. Therefore, we should pay special attention to the cleanliness of the genitals. Although menstrual disorder is an inevitable phenomenon of female menopause, we should also pay attention to other gynecological diseases, especially the possibility of gynecological tumors. Therefore, in order to prevent one thousand, menopause health care should do a gynecological examination every 3-6 months. If the menstrual cycle is disordered, the menstrual volume increases or the menstrual period is prolonged, you should see a doctor in time to avoid anemia caused by excessive blood loss.
Middle age is the golden age of life. At present, working outside is busy, taking care of the elderly at home and raising children are two burdens. I feel exhausted when I am busy. When the human body is tired, the defense ability against diseases is fragile. Therefore, middle-aged people should pay attention to seven taboos. Not only that, but there are also four principles that cannot be forgotten.
When it comes to menopause, many women tend to avoid this problem. In fact, menopause is an inevitable stage of women's physical changes. It is the process of ovarian function from prosperity to decline and gradually disappearing, including menopause and before and after menopause. You need to be rational and correct. So what should female friends pay attention to during this period? How should I maintain myself?
Four diseases that need to be prevented in menopause
kysthitis
Adult women need to be alert to vaginitis germs all their lives. There is no age division, and middle-aged and elderly women can't avoid it. Because of the growth of age, the muscles around the genitals lose elasticity, and the acidity and alkalinity of the vagina are unbalanced, which is easy to cause pathogens to invade the original healthy body, thus suffering from vaginitis.
dysmenorrhea
Menstrual disorder is the most common and prominent manifestation of menopausal women. Menstruation is often delayed, even once every few months, and the amount of menstruation gradually decreases. When estrogen is less and less, it can no longer cause endometrial changes and menstruation stops. This is called menopause.
metrorrhagia
Due to the gradual decline of ovarian function, functional uterine bleeding has become one of the common gynecological diseases in menopause. If there is a large amount of vaginal bleeding after menopause, it is best to go to a gynecological professional examination to prevent symptoms of uterine bleeding. This is no joke. If uterine bleeding is serious or lasts for a long time, it will definitely have a great impact on the body if it is not treated in time!
urethritis
Urethritis can lead to dysuria, frequent urination and other adverse symptoms, and many middle-aged and elderly women will suffer from urethritis. This is because the estrogen in the body is greatly reduced, so the bladder contracts, leading to this bad symptom. Middle-aged and elderly women have weak physique and poor resistance, so they need regular physical examination, early detection and early treatment, and "nip the disease in the cradle" in order to enjoy a healthy and beautiful life.
How to maintain menopause?
Care for breasts
80% of breast cancer occurs after menopause, so if you find any changes in your breasts, you should see a doctor immediately. Women should have a mammogram every three years after the age of 50.
Regular cervical smear examination.
Experts pointed out that before and after menopause, women's risk of diabetes, heart disease and hypertension increased, and 90% of cervical cancer occurred at the age of 45. Therefore, menopausal women should have a cervical smear every three years, a pelvic examination every year, and check their blood pressure and cholesterol levels frequently.
Maintain psychological balance
Menopausal women should adjust their mentality, remain optimistic, establish confidence in overcoming diseases, and eliminate undue fear and anxiety. Mental stress and emotional excitement will aggravate neuroendocrine disorders and lead to more serious menopausal symptoms. Therefore, don't always worry about the life of menopause, learn to be cheerful and emotionally stable, which is conducive to the healthy development of body and mind.
Appropriate exercise
Exercise can not only increase heat energy consumption, promote metabolism and strengthen the body, but also reduce cholesterol and triglyceride in blood and increase the content of high-density lipoprotein in blood, thus enhancing the body's ability to defend against atherosclerosis, stimulating osteoblasts, increasing bone tissue and preventing osteoporosis. Menopausal women should strengthen exercise at ordinary times, carry out appropriate physical exercise, slow down the decline of physical strength, and let themselves have enough energy and physical strength to invest in their work and life.
pay attention to the diet
Fresh fruits and vegetables are rich in vitamin C, which can timely supplement the nutrients that women lack in menopause and help relieve many physical discomfort. Coarse grains are a kind of food with good nutrition, which has a good effect on the sleep and spleen and stomach of menopausal patients and some patients, and can also improve menopausal insomnia. Carbohydrates should account for 55%~60% of the total daily calories, mainly cereals, and sweets should be restricted. Fat intake should be controlled below 30%, mainly vegetable oil. Lean meat, fish, eggs and other animal proteins should have a certain amount, and soy products should be supplemented appropriately. As for salt, it should be controlled below 5 grams every day.