1, what food does climacteric syndrome eat?
(1) Liubao porridge supervision
Ingredients: red beans, black beans, soybeans 10g, lotus seeds 5g, walnuts 8g, and proper amount of rock sugar.
Practice: Wash all the ingredients, soak jujube until soft, remove the core, add water to the casserole, add red beans, soybeans and black beans to cook for 15 minutes, then add lotus seeds and walnuts to cook for 10 minutes, and finally add jujube. After all the ingredients are cooked, add rock sugar to taste.
Efficacy: This porridge has the effect of tonifying kidney and strengthening spleen, and is suitable for conditioning menopausal neurasthenia, insomnia and dreaminess, night sweats and other discomforts.
(2) Rehmannia glutinosa and jujube porridge
Ingredients: Semen Ziziphi Spinosae, Radix Rehmanniae each 30g, japonica rice100g, and proper amount of sugar.
Practice: Boil Semen Ziziphi Spinosae and Radix Rehmanniae in water to remove residues, wash polished rice and put it in a casserole, then add water to boil, then pour Semen Ziziphi Spinosae juice and Radix Rehmanniae juice into it, simmer for 30 minutes on low heat, then cook porridge and mix with white sugar.
Efficacy: This porridge has the effect of nourishing yin and clearing heat, and is suitable for the treatment of menopausal hot flashes, blushing and sweating, tinnitus and backache, irritability, bitter taste, yellow urine and dreaminess.
(3) Fructus Lycii and Fructus Jujubae Mulberry Decoction
Ingredients: Lycium barbarum, Mulberry and Jujube each 15g, with proper salt.
Practice: Wash Lycium barbarum and Mulberry separately, wash Jujube, add water to casserole, add Lycium barbarum, Mulberry and Jujube to boil soup, and add salt to taste before eating.
Efficacy: calming the heart and calming the nerves, nourishing the liver and kidney. Regular eating can be used to relieve insomnia, dreaminess, night sweats, emotional discomfort and other discomforts during menopause.
(4) Polygonum multiflorum egg yolk porridge
Ingredients: Polygonum multiflorum Thunb. 25g, one egg, Ziziphus Spinosae Semen 10g, japonica rice 50g, ginger powder 2g, salt and sesame oil.
Practice: Put Polygonum Multiflori Radix and Semen Ziziphi Spinosae into a pot, add appropriate amount of water to fry into juice, wash egg yolk and japonica rice, put into a casserole, add the juice of Polygonum Multiflori Radix and Semen Ziziphi Spinosae, boil over high fire, then add the egg yolk, turn to low heat to cook porridge, add salt, ginger powder and pour sesame oil.
Efficacy: regulating immunity, nourishing essence and blood, delaying aging, nourishing heart and tranquilizing mind, astringing and stopping sweating, which can be used to relieve menopausal neurasthenia, insomnia and dreaminess, night sweats and other discomforts.
2. Is it good to practice yoga in menopause?
(1) Is it good to practice yoga in menopause?
Practicing yoga in menopause can not only relieve menopausal syndrome, but also delay aging. Many menopausal women will choose yoga as a good prescription for health care.
(2) The benefits of practicing yoga in menopause
Regulating nervous system
Yoga is a relaxing exercise in a quiet environment. When practicing yoga, people's whole body can be adjusted to the best relaxation state, and the central nervous system that controls the brain will also be relaxed, thus effectively relieving stress. Long-term adherence to yoga can also adjust the unstable nervous system to a normal state.
Regulating endocrine system
Because the ovarian function of menopausal women is weakening day by day, the secretion of estrogen will be less and less, and yoga can enhance physical fitness, delay aging, help women regulate endocrine, and relieve menopausal hot flashes, sweating, insomnia and other symptoms.
Strengthen the respiratory system
Contact yoga pays attention to the coordination of breathing and movement. With each movement, the gas in the body is continuously exhaled and refreshed, further increasing the vital capacity and enhancing the function of the respiratory system.
Conditioning digestive system
Yoga can promote the blood circulation of the body, and also promote gastrointestinal peristalsis, thus enhancing the digestive function of the stomach, which has a significant effect on preventing and treating menopausal symptoms such as constipation.
Beautify the body
When practicing yoga, people's body and mind are in a relaxed state. Standardized and soothing yoga movements will also relax muscles, enhance the endurance and flexibility of the body, and play a vital role in maintaining a bumpy figure.
A relaxed state of mind
Yoga is a soothing action in an elegant environment. In this environment, people's body and mind will be in a state of high relaxation, thus alleviating menopausal women's psychological discomfort symptoms such as upset, insomnia and dreaminess, depression and anxiety.
(3) Physical and mental preparation
Practicing yoga needs to pay attention to the unity of body and mind, so we should concentrate on every movement, eliminate all other thoughts and practice meditation. Be prepared in all aspects of body and mind before practicing. When practicing, we should give priority to abdominal breathing with deep breathing and long vomiting, so as to improve the oxygen intake of the body, thus promoting gas exchange and enhancing immunity.
Warm-up before practice: Many exercises need to be warmed up, and so does yoga. Because yoga pays attention to the balance and flexibility of the body, it is easy to damage muscles and bones if you don't warm up before practice.
Don't talk when practicing: When practicing yoga, be calm, always relax, and don't talk when practicing.
Choice of practice time: Although there is no strict time requirement for practicing yoga, it is best to practice it in the evening, not one to two hours after meals, but two to three hours after meals will be better.
Finishing after practice: After practicing yoga, the body will gather a certain amount of energy, so don't take a bath immediately, preferably once every ten minutes, and don't drink water immediately, especially ice water. You can't drink water until 20 minutes later. It's best to drink warm water.
(4) Conditional preparation
Choice of location: Yoga requires concentration, so it should be carried out in a quiet, fresh and elegant environment.
Clothing choice: Yoga practice will involve a lot of bending and stretching limbs, so it is not appropriate to wear tight clothes, but to choose breathable, loose and comfortable clothes.
Diet choice: keep an empty stomach when practicing yoga. Do not eat greasy, spicy and irritating foods during practice, and do not eat foods that are easy to cause hyperacidity. Meal time can be chosen about half an hour after practice.
Choice of yoga equipment: Yoga is generally practiced on the ground, so a yoga mat with moderate thickness should be prepared before training. Other yoga uses include yoga extension belt, yoga elastic belt, towel, etc.
(5) Precautions
Persistence is the key to practicing yoga, and only by persisting in practice can we achieve the effect of strengthening the body;
Every time you practice yoga, you should devote yourself wholeheartedly;
Yoga has a wide range of postures. When you start practicing, you must do what you can, and then slowly expand your range of motion.
If you feel dizzy, chest tightness and other uncomfortable symptoms during yoga practice, stop exercising immediately;
Menopausal women should not practice yoga too much, and patients with hypertension and heart disease should avoid handstand yoga.