Pay attention to diet, control food intake, and choose a diet with low calorie, low carbohydrate and low fat. The daily staple food is 250 ~ 400g, with rice, flour, coarse grains, beans and potatoes as the first choice. Daily salt should be controlled within 6 grams, meat food should be controlled within 50 ~ 75 grams, and edible oil should be controlled within 25 grams. Try to choose vegetable oil. In order to prevent osteoporosis, menopausal women should eat more foods with high calcium content, such as milk, yogurt, bean products and kelp. At the same time, vitamin D should be supplemented to enhance the absorption of calcium. When B vitamins are supplemented, menopausal women sometimes have neurological and mental symptoms, such as mood swings, memory loss, palpitation and insomnia. You should eat more foods rich in B vitamins, such as coarse grains, beans, nuts and lean meat. Protein should be supplemented to get enough protein to avoid negative nitrogen balance and affect health. Eat more fruits and vegetables.

Foods that help you sleep:

Foods containing tryptamine can make people fall asleep early. However, the human body cannot synthesize tryptamine by itself, and it must be obtained from food. Foods rich in tryptamine include milk, yogurt, cheese, miscellaneous grains (millet, soybeans, nuts), eggs, meat, laver, bananas and other foods, all of which are rich in content. If it is difficult to fall asleep when lying for a long time, you can take tryptamine1~1.5g, which can effectively shorten the sleep time. For people with severe insomnia, it may take some time, and the effect will slowly appear.

1. Reduce drinking caffeinated drinks.

People who can't sleep after drinking caffeinated drinks should try to avoid drinking such drinks, especially at night or after meals. In addition to refreshing, coffee and tea will also induce diuresis, and it is easy to run to the toilet in the middle of the night, which will affect the quality of sleep. Caffeinated drinks include coffee, tea, cola and chocolate. During insomnia, if you must drink tea, you can choose decaffeinated tea, such as wheat tea, chamomile, sage tea and so on.

2. Eat more foods containing calcium, iron and copper.

Calcium can inhibit nerve excitement and stabilize the spirit. Iron and copper are essential minerals for hematopoiesis and also have sedative effects. Usually you can eat more liver, lean meat, fish and vegetables to help you sleep.

Don't eat too much before going to bed

It is generally recommended not to sleep immediately after meals, because the habit of sleeping after meals will make the digestive system of the body unable to rest during sleep. It is best to finish dinner 3-4 hours before going to bed, and no later than 9 o'clock. Eat 7 ~ 8 minutes full, don't eat too full, reduce the chance of eating midnight snack before going to bed, avoid increasing the digestion time of the stomach and affecting the quality of sleep; People who often go to the toilet in the middle of the night can reduce their drinking water after 6 pm, so as to avoid interrupting their sleep because they go to the toilet in the middle of the night.

4. Eat something that can help you sleep before going to bed

If you can't sleep on an empty stomach, you can drink a cup of hot milk to help you sleep before going to bed, or you can mix it with a small amount of biscuits and desserts, because the high protein contained in milk will promote blood circulation and have a refreshing effect, while high-sugar foods such as biscuits and bread can stimulate the secretion of vasoconstrictor and help you sleep. But don't eat instant noodles, large meals or excessively greasy food, which will affect the quality of sleep.

5. Drinking moderate amount of wine is helpful to sleep.

Drinking a little wine before going to bed can relax the mood, warm the body and promote drowsiness, but the amount should not be too much. Excessive drinking will make the spirit high. It is recommended to taste some alcohol, such as brandy or red wine.

In addition to diet, it is recommended to do some simple stretching exercises before going to bed, wear cotton or comfortable pajamas when sleeping, and adopt supine position; When sleeping, the hands and feet are Zhang Kaicheng-shaped, which can stretch stiff muscles; Avoid excessive indoor noise, dazzling light, too cold or too hot temperature; All these help to have a good sleep!