In fact, "menopause" has become synonymous with women's bad temper. In addition to physiological factors, it is also related to diet, work and rest, exercise and mentality. Proper diet conditioning, reasonable arrangement of work and rest, attention to the combination of work and rest, and proper exercise will help to improve or alleviate menopausal discomfort.
Professor Yu Kang of Peking Union Medical College Hospital:
The change of weight and body fat in menopause, abnormal blood pressure, abnormal blood lipid metabolism, accelerated calcium loss, osteoporosis and changes in feeding behavior are the ultimate goals. The nutritional factors related to menopausal diseases are quite extensive, covering almost all nutritional fields.
Menopausal women might as well do this to control their weight and be healthier.
First, diet
The first is to develop good eating habits, including eating regularly and quantitatively every day, chewing slowly, eating lightly, not being picky about food, not being partial to eating and overeating, drinking less or not drinking and not smoking.
The second is to pay attention to a balanced diet.
Suggestion: 1, eat 3-5 servings of staple food every day, including rice, porridge and pasta (including noodles, steamed bread, bread and biscuits); Potatoes (such as potato, sweet potato, yam, taro) and other foods.
2. 2-5 servings of high-protein food every day; Comprise 300-400 ml of milk (or soybean milk); Or 1-2 eggs; About 200 grams of lean meat, or fish, shrimp, crab, tofu, nuts and other foods.
3. 300-500g of fresh vegetables, including at least 1 min of green leafy vegetables; About 300 grams of fresh fruit.
4. Drink about1.500ml of water every day, preferably 40-60 degrees of warm water, or drink some scented tea.
Finally, pay attention to cooking methods; Try to use less cooking methods such as frying and barbecue; Try to use less oil, salt and sugar, not too spicy.
Eat no less than 12 kinds of food every day and no less than 2 1 kind of food every week; Eat 8 points full every meal, and avoid bad habits such as overeating and sleeping when full.
Second, insist on physical exercise.
Even if some women reach menopause, there is no middle-aged "fat" phenomenon, which is mainly due to exercise and fitness besides reasonable diet.
After menopause, women need to insist on physical exercise every day, and running, swimming and other whole-body exercises are appropriate. You can also choose mountain climbing, cycling, yoga and other sports, and stick to it. Only in this way can we better control the fat accumulated in the human body.
The focus of menopausal women's exercise is not to reduce fat, but to control and maintain it. Especially during the physiological period, it is not suitable for strenuous exercise, so pay attention to rest.
Third, pay attention to rest
Menopausal women should pay attention to developing good work and rest habits; Especially don't stay up late.
It is suggested to go to sleep at 9- 10 every night, and the sleep time at night should not be less than 7 hours and not more than 10 hours, which is more conducive to human health.
High-quality sleep is an important means to relieve menopausal tantrums. Therefore, it is very important to pay attention to foot bath, massage, listening to light music, staying away from electronic products such as mobile phones, and keeping a calm mind before going to bed.
Generally speaking, menopausal women will not be too obese, do not need to lose weight deliberately, maintain good living habits and control their weight.
Even if there is a need to lose weight, it is not appropriate to take drastic measures, such as dieting and taking diet pills, and try to avoid them. It is necessary to maintain the necessary nutritional needs of the human body, keep regular exercise and avoid excessive fatigue.