When a woman enters menopause at the age of 45, her body will gradually age, and her adjustment ability will decline, and some menopausal symptoms will often appear, such as irregular menstruation, night sweats, palpitation, insomnia and so on. 40-50 years old is just a critical period for women. As long as she refuses to do four things and insists on three times, her health will get better and better.

1, refused to stay up late

People spend 30% of their life in sleep. High-quality sleep is the foundation of health care and can repair damaged cells in the body. If you often stay up late, your blood vessels will contract, your immune function will be reduced, and your metabolism will be disordered. Cardiovascular and cerebrovascular diseases can occur in mild cases, and sudden cardiac death can occur in severe cases. Therefore, we should reduce staying up late and go to sleep at 23 o'clock.

Step 2 refuse obesity

When a woman reaches the age of 40, her muscles will gradually atrophy, her athletic ability will decline and her metabolic ability will become weaker and weaker. Some fat will be stored in her body, which will lead to obesity. Obesity is a high risk factor for many diseases, such as cardiovascular and cerebrovascular diseases and cancer. Usually, we should control the diet structure, stay away from high-fat and high-calorie foods, and eat only 7-8 minutes full for each meal. Maintaining moderate exercise can prevent muscle atrophy, improve cardiopulmonary function and metabolic ability, and also promote sleep.

Step 3 refuse pressure

Now women are no less stressed than men. Mentality is the basis of treatment. Too much desire will inevitably make you tired physically and mentally, affect your metabolic function and reduce your sleep quality. Therefore, after the age of 40, women need to face everything correctly, treat things calmly, maintain a positive and optimistic attitude and avoid excessive psychological pressure.

Step 4 refuse alcohol and tobacco

Whether smoking or drinking is bad for your health, tar, carbon monoxide and alcohol in smoke will cause irreversible damage to cells, so you must quit smoking and drinking.

5. Adjust your diet regularly.

Three meals a day should be regularly and quantitatively, especially breakfast is the most important thing in a day, which can meet the energy demand in the morning, especially for people with heavy mental and physical strength, who should have enough calorie intake. Lunch time can be arranged between 12- 13:00, and you can eat vegetarian dishes together. Dinner should be arranged at 18: 00 ~ 19: 00, mainly light, and each meal is only 6~7 minutes full. You can choose vegetables, soup or porridge.

6, a balanced diet

Different nutrients have different effects on the body. Humans need seven kinds of nutrients, which are distributed in each food in a balanced way. But not paying attention to diet will make the body lack vitamins and cellulose, so eat more fruits and vegetables and coarse grains, and eat less red meat and processed meat. Eat at least 30 kinds of food every day, so as to ensure a balanced nutrition.

7. Avoid picky eaters and partial eclipse

Obesity or emaciation are all manifestations of malnutrition, so we should take a balanced intake of nutrition, avoid picky eaters, eat less meat, and avoid smoking and drinking.

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Women need to actively control their weight and avoid being too obese, especially measuring their waistline, which should not exceed 85 cm. Aerobic exercise for at least 30 minutes a day, at least 4~5 days a week, can not only lose weight, but also improve cardiopulmonary function, enhance resistance and reduce the risk of illness. Stay away from spicy food and avoid eating big fish and meat. Maintain a regular sex life, pay attention to personal and dietary hygiene, and wash your hands before and after meals. Don't be lazy in life and reduce sedentary time.

# Family Doctor Super Team # # Healthy Big V Creation Camp #