1, estrogen supplement:
Sesame is known as "a magician rich in vitamin E", which can promote the development and perfection of ovaries, increase mature egg cells and stimulate the secretion of estrogen. Conducive to the synthesis of estrogen and progesterone. Brown sugar is rich in trace elements and has a good blood-enriching effect on women. Taking brown sugar for a long time is of great benefit to the stability of estrogen level. There are also natural estrogen foods such as black beans, medlar, peanuts, coix seed, black rice and royal jelly.
2, diet and maintenance of ovaries:
Ovary secretes a lot of estrogen. If estrogen continues to be lost in the body for other reasons, it will inevitably increase the pressure on the ovaries, just like a machine running at a high load, problems will occur sooner or later. Balance estrogen in the body, relieve ovarian pressure and help maintain ovaries. However, we must not blindly supplement, and choose phytoestrogens with balance and conditioning effects, such as soybeans, lentils, cereals, wheat, black rice, sunflower seeds and onions. Drink soybean milk with soybeans, red beans and black beans every day.
3. Relieve mental stress and do more exercise:
Emotional excitement or depression is not good for everyone, especially postmenopausal women. Postmenopausal women are more likely to get angry, but this is completely controllable. Emotional control can be achieved through diet therapy or exercise. Doing aerobic exercises such as yoga, swimming and dancing can not only relax the body and mind, but also promote the metabolism of the body, killing two birds with one stone.
Willing to spend money for yourself and know how to enjoy life. Go shopping with your wife or sister, travel with you, feel the customs of different cities and discover your youthful vitality; Take some time to go to the health center to do aromatherapy, temporarily forget about family disputes and unpleasant disputes, and completely relax yourself; Instead of thinking about how dirty children play and how bad they eat, it is better to focus on participating in the interaction of family members and enjoy family happiness.
Maintenance after menopause
1. Balanced nutrition: Eat six kinds of food in moderation every day, including milk, grains and roots (i.e. staple food), eggs, beans, fish, vegetables, fruits and oils. Different kinds of food contain different nutrients, so the choice of daily diet must be diversified and the intake should be appropriate to maintain the health of the body.
2. Be kind to your body: health needs careful management, know your physical condition and seek medical treatment if necessary. Studies have shown that the advantages of proper hormone supplementation outweigh the disadvantages.
3. Optimistic attitude towards life: Menopause is a necessary journey for every woman in her life. Facing the life of menopause with an optimistic and healthy attitude can make her life more enjoyable.
4. Regular health examination: After menopause, the incidence of many diseases will increase, and regular health examination can be found and treated early. For example, self-examination of breast once a month and regular examination of uterine smear every year can diagnose the occurrence of breast cancer or cervical cancer as soon as possible and improve the chances of cure.
5. Moderate exercise: With different age and physical condition, you should choose appropriate exercise, such as jogging, walking, Tai Ji Chuan, aerobics, etc. 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.
How to protect the heart health of postmenopausal women
Why does the incidence of heart disease suddenly increase in postmenopausal women?
With the increase of age, the incidence of atherosclerosis and hypertensive heart disease increases. There are more male patients than female patients in middle age, and the incidence of female patients increases after 50 years old. By the age of 60-70, there is no difference between men and women. After eight years' observation of 663 elderly people in Beijing, it was found that the incidence of coronary heart disease in women increased sharply after the age of 65, becoming the third leading cause of death.
Examining the cholesterol, triglyceride and lipoprotein in women's blood, it is found that there are significant changes after menopause, especially the increase of atherosclerotic lipoprotein (low-density lipoprotein, ldl) and the decrease of anti-atherosclerotic protein (high-density lipoprotein, hdl), which promotes arteriosclerosis, produces non-inflammatory lesions and thickens and hardens the wall.
Small plaques appeared in the intima of blood vessels in the early stage. When lipid accumulation is excessive, the range of plaque expands to the surface of intima and then protrudes outside the lumen, which narrows the lumen. Sometimes plaque can fall off into the lumen or the ulcer surface of the vascular wall is rough, which is easy to produce thrombus, aggravate lumen stenosis and even block the lumen.
So why is it easy to have changes in blood lipids after menopause?
There may be many reasons. Now it is considered to be closely related to the decline of ovarian function and the sudden and large decrease of estrogen. In addition, the factors that indirectly affect blood lipid metabolism, such as the instability of blood vessels and nerves during menopause, the changes of arterial wall itself and abnormal glucose metabolism, can not be ignored.
How do postmenopausal women protect their hearts?
1. Fish oil can protect the heart of menopausal women.
In order to study the effect of fish oil on the risk factors of cardiovascular disease, the researchers gave a group of postmenopausal women aged 43 to 60 eight fish oil capsules a day and compared them with the placebo group. After 4 weeks, the blood lipid components were detected. The research report published in the American Journal of Clinical Nutrition shows that fish oil additives can reduce the content of special fatty acids related to heart disease in blood, and taking fish oil additives containing omega-3 fatty acids can reduce the risk of heart disease in postmenopausal women by 27%.
Researchers believe that compounds in fish oil can inhibit the production of specific fatty acids in the liver and reduce the rate of other fatty acids secreted into the blood. Researchers call for more research on the interaction between omega-3 fatty acids and hormone replacement therapy.
2. Drinking coffee can protect the heart of postmenopausal women.
Recently, there is another icing on the cake news about the benefits of coffee: if postmenopausal women drink one or three cups of coffee a day, the death rate of heart disease or other non-cancer inflammatory diseases will be reduced.
Summary of research experiment: 1986 At the beginning of the study, the volunteers were postmenopausal women aged 55-69 who were not diagnosed with heart disease, diabetes or cancer (except skin cancer), and ***273 12 women participated. The researchers asked these women to complete a questionnaire containing 127 questions, asking about daily coffee consumption, smoking and drinking status and other health habits (including diet and exercise). This study did not ask women to drink more or less coffee, nor did it ask them to change any habits in their lives. These women were followed up for 15 years. During the study period, * *1411participants died of heart disease, 1733 died of cancer, 12 1 1 died of other diseases.
The results show that compared with those women who don't drink coffee, women who drink one or three cups of coffee a day have a 24% lower death rate from heart disease and a 28% lower chance of dying from other non-cancer inflammatory diseases.
3. Moderate drinking is conducive to maintaining the heart health of menopausal women.
Dutch experts recently found in previous studies that moderate drinking is also conducive to maintaining the heart health of postmenopausal women. The so-called moderate drinking usually means that men or women drink two or one cup a day. Although many related studies have confirmed that this can increase the content of cholesterol hdl and other factors beneficial to heart health, and correspondingly reduce the risk of myocardial infarction in men, few studies directly compare the effects of moderate drinking on hdl between middle-aged men and postmenopausal women.
Therefore, Dr. henk f. j. hendriks of tno Nutrition and Food Research Center randomly divided 10 male volunteers aged 45-64 and 9 female volunteers aged 49-62 into two groups, and drank beer (four for male and three for female) or non-alcoholic beer every day for three weeks before exchanging with each other. The results showed that after drinking 10, the hdl content of these volunteers increased by about 7% on average, and the increase of hdl disappeared after switching to non-alcoholic beer. Previous studies have shown that an increase in hdl 1% means a 2% reduction in heart disease risk.