(1) When women enter menopause, their carbohydrate intake should be reduced appropriately, and their total calorie intake should be reduced compared with that of young women. Dietary characteristics should be low in calories, fat, salt and sugar. Generally, 250-400 g/d of cereals, 300 -500 g/d of vegetables, 200 -400 g/d of fruits, 0/200ml of drinking water/kloc and 300 mL of milk are suitable.
(2) Increase the dietary fiber intake by 20-30 g/d, and eat coarse grains together, such as coarse grains, coarse grains and whole grain foods, preferably 50- 100 g/d, and eat 5-7 times a week.
(3) The recommended intake of trace elements is as follows: calcium1000 mg/d; Iron15mg/day; Sodium is less than 6 g/d, and it is appropriate for patients with hypertension and coronary heart disease to be less than 5 g.
(4) Pay attention to vitamin supplementation, such as taking vitamin A 3000 μg/d, vitamin C 100 mg/d and vitamin D 20 μg/d, etc. In order to ensure the normal physiological needs after entering autumn and winter, it is suggested that calcium supplementation should reach the recommended daily intake, and exogenous vitamin D should be supplemented according to the components of calcium supplementation when necessary.
Accommodation: Go to bed early and get up early, and have a regular schedule. To ensure adequate sleep, it is best to take a nap for half an hour at noon. Pay attention to avoid staying in bed after waking up, which is not conducive to the rise of body yang in TCM health preservation. The living environment is quiet and comfortable, the indoor air is fresh, and the room is neat and orderly, which is beneficial to people's mood and health. Indoor humidity should be kept moderate, because hot or humid environment is easy to make pathogens invade the body and aggravate menopausal symptoms.
Ok: daily life should be regular and schedule should be planned. Pay attention to proper weight control, combine work and rest, maintain physical and mental comfort and ensure proper exercise. According to the 20 15 menopause health care guide, it is suggested that the best exercise mode is at least 3 times a week, 30 minutes/time, and the intensity is moderate. In addition, it is more beneficial to add extra muscle strength exercises twice a week. Attention should be paid to avoid the injury of muscle-joint-bone system during exercise.
Tips: Through healthy lifestyle management such as reasonable exercise and diet, the body mass index should be controlled at 18.5-23.9 kg/m 2. Overweight increases the risk of cardiovascular disease, while low weight increases the risk of osteoporosis. In addition, before and after menopause is also the age of cardiovascular and cerebrovascular diseases and gynecological tumors. It is suggested that menopausal women have regular physical examination, including basic examination and gynecological examination. Of course, symptoms such as abnormal vaginal bleeding, abnormal leucorrhea, abdominal pain and abdominal distension must be treated promptly.
Ma Lihong, graduated from Hebei Medical University with a master's degree, is the director of gynecology in Shenyang Maternal and Child Health Hospital and the chief physician of obstetrics and gynecology. Member of the Committee of Gynecological Endocrinology and Menopause of Liaoning Society of Integrated Traditional Chinese and Western Medicine, and member of the Committee of Gynecological Urogeny of Liaoning Society of Life Sciences. Engaged in clinical, scientific research and health care work in obstetrics and gynecology for more than 20 years, good at perimenopausal health care, abnormal uterine bleeding, amenorrhea, polycystic ovary syndrome, hyperprolactinemia, infertility and other gynecological endocrine diseases and comprehensive evaluation of ovarian function; Diagnosis and treatment of pelvic floor diseases such as pelvic organ prolapse, urinary incontinence and chronic pelvic pain; Standardized screening of cervical cancer and diagnosis and treatment of cervical lesions; Good at diagnosis and treatment of gynecological critical diseases, difficult diseases and special cases; Good at all kinds of gynecological surgery, laparoscopic minimally invasive surgery for benign and malignant gynecological diseases, vaginal surgery, LEEP surgery and so on.