1, how to maintain female menopause
1, keep a good mood
To do a good job in female menopause health care, we should first pay attention to maintaining a good mood and actively participating in life and work. A good mood can improve and coordinate the excitability of cerebral cortex and nervous system, give full play to physical potential, make people energetic, increase appetite, sleep well and live a full life.
2, pay attention to diet conditioning
It is particularly important for women's menopause health care and diet conditioning. For example, people with symptoms such as dizziness, insomnia and emotional instability during menopause should choose foods rich in B vitamins, such as coarse grains, beans, lean meat and milk. People with frequent menstruation, excessive menstrual flow or even anemia can choose foods with high protein content, such as eggs, lean meat and beans.
3. Strengthen physical exercise
With the difference of age and physical condition, women should choose appropriate exercise, such as jogging, walking, Tai Ji Chuan, aerobics and so on, and persevere. Proper exercise can not only promote blood circulation, increase metabolism, reduce the occurrence of osteoporosis, but also eliminate melancholy and make body and mind happy.
2, female menopause maintenance
1, adjust diet and increase activities.
With the increase of age, basal metabolism gradually decreases, and it is necessary to reduce heat energy, so we must adjust our diet reasonably. Otherwise, excessive intake of heat energy will inevitably lead to obesity and hyperlipidemia and induce coronary heart disease. If the calorie intake of 20-39 years old is taken as the standard, it should be reduced by 5% for 40-49 years old and 10% for 50-59 years old. In addition, carbohydrates should account for 55% ~ 60% of the total daily calories, mainly cereals, and sweets are restricted; Fat intake should be controlled below 30%, mainly vegetable oil, a certain amount of animal protein such as lean meat, fish and eggs, appropriate supplementation of bean products, and eating more fresh vegetables and fruits. As for salt, it should be controlled below 5 grams every day.
Exercise can not only increase heat energy consumption, promote metabolism and enhance physical fitness, but also reduce cholesterol and triglycerides in blood and increase the content of high-density lipoprotein in blood, thus enhancing the body's ability to defend against atherosclerosis. In addition, it can stimulate osteoblasts, increase bone tissue and prevent osteoporosis. Menopausal women should strengthen their exercise at ordinary times, but they should do what they can, step by step.
2, pay attention to health, regular inspection.
During menopause, the mucous membrane of female private parts lacks the stimulation and support of estrogen, becomes thinner, the amount of glycogen in epithelial cells decreases, the acidity of female private parts decreases, the local resistance weakens, and it is easy to be infected by pathogenic bacteria, so special attention should be paid to the cleanliness and hygiene of private parts. Although menstrual disorder is an inevitable phenomenon in menopause, we should also pay attention to the possibility of other female diseases, especially gynecological tumors. So just in case, we should have a gynecological examination every 3 to 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.
3, female menopause health care methods
1, strengthen physical exercise, but don't be too intense and nervous, and do what you can. Participate in group activities, including recreational activities. Adjust sleep habits to ensure adequate rest time.
2. Ensure adequate nutrition, especially in protein, such as fish, lean meat, bean products and poultry. Avoid greasy, high-fat, high-sugar foods, and control high-cholesterol foods, such as egg yolk, animal offal, eel, skin and pig's trotters. It is advisable to eat more fresh vegetables and fruits, less sugar and more mushrooms, shiitake mushrooms, black fungus and kelp. Avoid taking strong liquor and pungent condiments.
3. If the symptoms of menopausal syndrome are obvious, such as paroxysmal hot flashes, sweating, chills, palpitations, chest tightness, shortness of breath, dizziness and other symptoms, insomnia, forgetfulness and obvious mood swings, appropriate medication can be taken, but it must be taken under the guidance of a doctor.
4. For some women with cardiovascular and endocrine symptoms, menstrual changes, abnormal bleeding in female private parts, etc. , should go to the hospital to do the necessary examination, eliminate organic diseases before psychological and symptomatic treatment, so as not to delay treatment.
It is very necessary for menopausal women to have a comprehensive physical examination, gynecological examination and cancer prevention examination every year. Menopause is the age of high incidence of common tumors, such as hysteromyoma, cervical cancer and ovarian tumors. Early detection and treatment can improve the therapeutic effect and the survival rate of patients.
6, prevent ovarian function decline leading to early menopause. The causes of premature ovarian failure are not only some diseases and genetic factors, but also related to external environment, work pressure, family conflicts, physical fitness, psychological adjustment ability and so on. In addition, repeated induced abortion can also lead to premature ovarian failure. Women of childbearing age should pay attention to menstrual changes, such as less menstrual flow, short menstrual period and long cycle.
4. How does menopause delay aging?
1. menopausal women advocate a diet with low salt, low sugar and low fat. Menopausal women should properly control their food intake, and the diet is mainly low in salt, sugar and fat, but they should also ensure the intake of protein, vitamins, carbohydrates and sufficient cellulose and minerals.
2. It is early for menopausal women to prevent osteoporosis. If we don't pay attention to this problem until postmenopausal osteoporosis occurs, then the loss of bones is already very serious, so we should start from now on: first, we should take enough calcium in our diet. At this time, when the estrogen level in our body is high, we can absorb calcium well and get twice the result with half the effort. Second, do enough exercise to make more calcium deposit on bones.
3. Menopausal women should eat more soy products. Some plants in nature also contain estrogen. Typical and common is soybean. Soybean contains a substance called soybean isoflavone, which is called phytoestrogen.
4. menopausal women should consciously resist the temptation of cigarettes. Women who smoke tend to lose estrogen. The decrease of estrogen not only makes the skin rough and wrinkles appear early, but also makes the menopause advance by 3~4 years on average. Postmenopausal osteoporosis is also more serious.
Gynecologists suggest that menopausal women should do menopausal health care and delay aging, mainly by ensuring balanced nutrition, adequate sleep and happy mood, and maintaining the balance of metabolism in the body.