What should you pay attention to in menopause health care?
1, control the intake of high fat and high sugar.
Women in menopause are prone to obesity, which is because the endocrine changes in menopause make the feeding center out of balance. With the increase of age, people's activity decreases, and the heat energy consumed in the body decreases, which is easy to cause excess heat and obesity. Obesity can promote the formation of arteriosclerosis and increase the incidence of cardiovascular diseases. Therefore, while maintaining good exercise habits, 40-year-old women must control their diet, especially the intake of high fat and sugar, which will help reduce the occurrence of cardiovascular and cerebrovascular diseases.
Step 2 drink less coffee
Studies have shown that caffeine can cause hot flashes because it dilates blood vessels. In addition, drinking coffee for a long time is also an inducing factor of osteoporosis.
3. Reduce salt intake
Menopausal women may have edema and hypertension due to endocrine changes, so salt should be strictly limited, and the daily salt intake should be controlled at 3 ~ 5g.
4. 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.
5. 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, if women in their forties want to eat this high-quality protein, it is best to use 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. 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.
6. Increase the intake of calcium and iron.
Because of the low hormone level and the massive loss of calcium in bones, menopausal women are prone to osteoporosis and increase the incidence of fractures. Therefore, we should eat more foods with high calcium content, such as fish and milk, which not only contain high-quality protein, but also contain rich calcium. In addition, if you have facial flushing, palpitation, insomnia and other symptoms, you can eat some mulberry, lotus seeds, red dates and other calming foods.