1, health care methods for menopausal women
1, eat more fruits and vegetables and coarse grains.
Many fiber-rich vegetables, such as bean sprouts, radishes, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers and so on. , contribute to the secretion of digestive juice, increase gastrointestinal peristalsis and promote cholesterol excretion. In addition, onion and garlic also have good lipid-lowering and food-aiding effects. Auricularia auricula and Lentinus edodes can benefit qi and strengthen the body, and help food. In addition, the staple food should be matched with coarse grains and flour and rice to ensure the intake of B vitamins.
2, skin care and moisturizing
The dry weather and low air humidity in autumn are prone to dry skin symptoms, which has brought troubles to many women who love beauty. At the same time, autumn dryness is easy to hurt lung and body fluid, which may lead to deficiency of both qi and yin. Therefore, women should pay attention to both internal and external repair in autumn beauty and dryness prevention.
Internal tonic can start with diet. In addition to eating sesame, glutinous rice, radish, lotus seeds, lilies, grapes, pears and other foods that can nourish yin and promote fluid production, "drinking salt water early and honey late" advocated by Chinese medicine is also a good way for women to moisten dryness.
3, moderate exercise
Proper physical exercise can enhance physical strength and hematopoietic function, and exercise can promote the secretion of female hormones. Compared with women who don't like sports, women who like sports tend to have higher levels of hormone secretion, showing more regular menstruation, more shiny skin color and hair, and higher overall needs such as appetite and desire. If female hormones can be secreted well, it will be of great benefit to improve women's quality of life, and one of the "heroes" is exercise.
4. Eat more fish, shrimp and beans.
Protein contained in fish and shrimp is high-quality protein, while protein is related to the repair of human tissues and the maintenance of immune function. Therefore, women in their forties should eat more of this kind of high-quality protein, with low-fat dairy products, beans and fish and shrimp as the main sources of protein. Beans contain isoflavones, which can play the role of estrogen and relieve menopausal discomfort.
Step 5 eat more sweet potatoes
Eating sweet potatoes often will affect estrogen. According to research experts, eating sweet potatoes regularly can relieve the symptoms of hot flashes and night sweats, help relieve depression and reduce the risk of breast cancer and cardiovascular diseases in menopausal women. Therefore, as a cheap and delicious nutritious food, sweet potato should be a part of the diet of menopausal women, and it should be eaten every day to get better results.
6, often eat sesame seeds
According to Shennong's herbal classics, sesame can "replenish five internal organs, replenish qi, promote granulation and fill marrow". Vitamin E in sesame seeds can prevent the damage of lipid peroxides to the skin, treat various skin cancers, make the skin whiter and brighter, and its blood-enriching effect can greatly improve the rough and dry skin. The climate in autumn is relatively dry. Eating more sesame seeds at this time will make your skin delicate, smooth and ruddy, and you don't have to worry about getting fat if you eat too much.
7. Go to bed early and get up early
Health in autumn is based on the principle of "nourishing and harvesting". Going to bed early can conform to the convergence of yang, and getting up early can stretch lung qi and prevent excessive convergence. Good sleep is also beneficial to women's skin care and lays a good foundation for "peace of mind and peace of mind".
The weather in autumn is changeable, so it is not advisable to wear too many clothes, otherwise it will affect the body's adaptability to the cold climate and make it easy to catch a cold. But clothes should be gradually added with the change of temperature, and health should not be neglected because of the pursuit of fashion. Women are highly sensitive to the cold, and they are extremely vulnerable to the cold, so they should be moderately "frozen in autumn".
8, often eat peanuts
Peanut is one of the "Top Ten longevity food", which is rich in vitamins, protein, fat, riboflavin, unsaturated fatty acids, calcium and phosphorus.
"Compendium of Materia Medica" records: "Peanut likes spleen and stomach, moistens lung and eliminates phlegm, benefits qi and nourishes yin, clears throat and relieves itching." "Test of Medicinal Properties" also said: "Eating peanuts nourishes the stomach, wakes up the spleen, clears the intestines and moistens dryness." It can be seen that it has a good therapeutic effect on spleen and stomach disorders, cough and asthma, anemia, constipation and intestinal dryness. It is a kind of food suitable for all ages.
In addition, it should be noted that peanuts should be eaten together with the skin, which can not only tonify deficiency but also stop bleeding, and is especially suitable for pregnant women, surgical patients during the recovery period and those who are physically weak after illness.
2. What do women eat during menopause?
1 Mulberry
Mulberry has the functions of nourishing yin, tonifying kidney, enriching blood, expelling wind and clearing deficiency fire. When women have symptoms such as yin deficiency of liver and kidney, dizziness, backache, fever of hands and feet, dysphoria, palpitation and insomnia, menstrual disorder, etc. in menopause, eating mulberry often can achieve the effects of nourishing liver and kidney, nourishing yin and promoting fluid production. Deficiency-heat subsides, and yin fluid produces fluid, so there is no fire in the liver and heart, and the soul is peaceful, but the mind is clear and peaceful.
2. Lotus seeds
Lotus seeds are flat and sweet, benefiting the kidney, heart and spleen. Lotus seed heart nourishes kidney, which can strengthen essence and qi, strengthen bones and muscles, replenish deficiency and benefit eyes and ears. They are suitable for women who are restless, fidgety and insomnia, or have many dreams at night and are weak.
3. Milk
Milk is sweet, invigorating qi and nourishing blood, and is rich in protein, sugar and vitamins. Protein in milk is completely protein, which contains eight essential amino acids needed by human body. The cholesterol content in milk fat is lower than that in meat and eggs, which is very suitable for menopausal women.
4. Squid fish
Squid fish is flat and salty, and women should eat it often during menopause. It can nourish yin, tonify deficiency, nourish blood and clear heat, and can be used for climacteric syndrome such as irregular menstruation, more or less back and forth, vexation and hyperhidrosis, intermittent fever, dry mouth and insomnia, and hand and foot heart fever.
5. Black rice
Black rice is rich in protein, amino acids and trace elements such as iron, calcium, manganese and zinc. Has effects in stimulating appetite, benefiting middle warmer, astringing essence, invigorating spleen, warming liver, relaxing muscles and tendons, and promoting blood circulation. Long-term consumption can prolong life.
6.sweet potato
The high protein in sweet potato can make up for the deficiency of protein in flour and rice, provide a lot of mucin for human body, keep the elasticity of blood vessel wall, reduce the occurrence of arteriosclerosis, reduce subcutaneous fat and help to lose weight. Moreover, sweet potato can effectively resist menopausal aging, endocrine disorders and other symptoms, and is a good food choice after entering menopause.
7.oyster meat
Oysters are flat, sweet and salty, and can nourish blood and yin. They are the most suitable food for menopausal patients with yin deficiency and internal heat, insomnia and anxiety. Materia Medica: "Cooking, governing deficiency, women's blood and gas, moderate." "Yi Lin Bian" also said: "Clearing lung and nourishing heart, nourishing yin and nourishing blood". Cui Yuxi also said in the Book of Food Classics that oyster meat "can cure sleepless nights, but its will is uncertain". Therefore, for women with menopausal syndrome or neurosis, it is beneficial to eat regularly.
3. Precautions for female menopause
First, rationally regulate nutrition.
Menopause, the body's metabolic needs decline, and the diet should be low in calories, fat, salt and sugar. At the same time, three meals a day should be timed to reduce snacks. Appropriate calcium supplementation, because the decrease of estrogen in menopause can lead to the decrease of calcium absorption in gastrointestinal tract. It is recommended to eat milk with high calcium content. If you are allergic to milk, you can supplement calcium. In addition, the diet should be supplemented with antioxidants, such as vitamin C and vitamin E, which is beneficial to anti-aging.
Second, do more outdoor activities.
The outdoor air is good, and doing activities with your feet on the ground as much as possible can prevent osteoporosis.
Third, ensure adequate sleep.
It is best to have 6 ~ 8 hours of sleep and start sleeping at 10 in the evening. Studies show that metabolism is active from 10 to 2 am, and missing this sleep period is not conducive to maintaining youthful vitality.
Fourth, keep a psychological balance.
The psychology of menopausal women is relatively fragile, but every woman has to go through this special period, so we must face this reality objectively and pay attention to adjusting interpersonal relationships.
Verb (abbreviation of verb) to prevent external genital infection
During menopause, the urogenital tract is in a state of atrophy, and its anti-infection ability is weak. Therefore, more attention should be paid to keeping the external genitalia clean to prevent urinary tract infection and female genital inflammation. If the reproductive system is unwell, you should seek medical advice in time.
6. Pay attention to premenopausal menstrual disorder and postmenopausal women's private bleeding.
In this case, we should go to the hospital for examination in time to rule out organic lesions.
Seven, pay attention to contraception
"Menopause" is more than 12 months, which is the standard to define menopause. In this case, contraception is not needed. If there is no definite menopause, there may be occasional ovarian ovulation and pregnancy, which will not only increase the risk of miscarriage, but also cause other diseases, such as hydatidiform mole.
Eight, do more exercise to shrink levator ani.
The estrogen of menopausal women is reduced, and the supporting tissues in the body are relatively loose, which is prone to uterine prolapse and urinary incontinence. Doing levator ani muscle's exercises has a certain effect on this situation. You can do levator ani exercise three times a day, each time 15 minutes.
Nine, eat some Chinese medicine.
Many menopausal women will have symptoms of kidney yin deficiency, such as soreness of waist and knees, dry mouth and constipation. And you can eat some white Dihuang pills; If it is kidney-yang deficiency, people will be afraid of cold, lazy and loose stools. You can take some Gui You pills. Usually soak some medlar as tea, put some astragalus and ginseng in the soup, and eat more yam.
Ten, menopausal symptoms are serious to receive treatment.
If menopausal symptoms are serious, such as hot flashes and sweating. With a bad temper, severe atrophy of reproductive tract, frequent urinary tract infection and osteoporosis, hormone replacement therapy can be considered. But it must be carried out under the close supervision and follow-up of doctors, otherwise it may lead to other diseases.