1, how to adjust women's menopause
1, maintain healthy living habits
First of all, daily life should be regular, sleep and get up on time, ensure 8 hours of sleep every day, and take part in labor and sports after work. Morning exercise is worth promoting. It takes half an hour to 1 hour. It can be used for playing ball, dancing or playing Tai Chi, etc. It can be done according to one's own interests and persevere. Such living habits are conducive to alleviating the symptoms of menopause.
2, diet conditioning
During menopause, you can strengthen your exercise and eat less, so that you can stay away from obesity. Some obese people can start to lose weight slowly. Special attention should be paid to the diet at this time. Don't eat those spicy and fried foods, which are not nutritious and bad for your health. Therefore, during menopause, we must eat balanced nutrition and diverse species, so that the diet is good for the body and meets the daily needs of the body. Pay special attention to the diet of menopause. Here are some foods suitable for menopause:
(1), fresh fruits and vegetables
For menopausal women, fresh fruits and vegetables are very necessary, especially vitamin C contained in fruits and vegetables, which can effectively curb the rampant activities of free radicals. With less free radicals in the body, women's menopause will naturally be delayed. Even women who have entered menopause can also relieve various discomforts by eating more foods containing vitamin C in peacetime.
(2) Xiaomi
Millet is definitely the first choice for nourishment. Millet is slightly cold, and it has the effects of strengthening the spleen, harmonizing the stomach and sleeping, which can effectively alleviate the symptoms of insomnia in menopause. At the same time, millet also contains tryptophan, which can promote the secretion of insulin, increase the amount of tryptophan entering the brain, and play a good role in helping sleep.
(3) Soybean food
As we all know, soy foods are rich in phytoestrogens, which are very similar to female estrogens, so eating as much soy foods as possible can effectively delay menopause. For menopausal women, it is very necessary to eat more bean products while relieving psychological pressure and ensuring diversification of diet, which can effectively alleviate menopausal symptoms.
(4) Kiwi fruit
Menopausal women can improve their sleep quality by 40% only by eating two kiwifruit every day. Not only that, kiwifruit is also rich in calcium, magnesium and vitamin C, which is helpful for the synthesis and transmission of nerve conduction substances. What's more worth mentioning is that kiwifruit contains calcium, which is extremely rare in other fruits. It has the functions of stabilizing mood and inhibiting sympathetic nerve.
(5) Deep-sea fish
Omega-3 fatty acids contained in deep-sea fish can help to relieve arrhythmia and hypertension symptoms. Sticking to eating palm-sized deep-sea fish more than 4 times a week can prevent stroke. However, it should be noted that because omega-3 fatty acids can't be roasted by fire, steaming is a more recommended cooking method.
(6) Jujube
It can be said that the most common symptom in menopause is insomnia, which puzzles most women and brings great trouble to women's life and work. At this time, experts pointed out that menopausal women might as well eat more jujube food, which has a good effect of invigorating the spleen and calming the nerves. After dinner, taking jujube with water or cooking porridge with lily can speed up the time of falling asleep.
(7) Royal jelly
Compared with men, women enter menopause earlier, and the symptoms of menopausal syndrome are more obvious. The reason for this is that the secretion of estrogen in the body is reduced, so women must pay special attention to the supplement of estrogen in their daily lives.
As long as you regularly supplement certain estrogen, you can effectively achieve the purpose of delaying menopause, and at the same time, it also has a good effect on relieving and improving various discomfort symptoms. Royal jelly is a good choice. Experts suggest that women should develop the habit of taking royal jelly in their daily life. Because royal jelly contains a lot of estrogen, it can effectively delay menopause.
3. Learn to identify yourself.
Daily life should be relaxed and happy, understand that menopause is a necessary stage of life, and understand all kinds of symptoms that will appear in menopause. After psychological preparation, women who enter menopause should look at all kinds of physiological and psychological changes encountered in menopause with a calm attitude and a normal heart, and identify with themselves who have changed, so as to make psychological adjustments in time, relieve psychological symptoms and get through it safely. Even if there are many discomforts, they can be solved under the correct guidance without bringing psychological pressure.
4. Do aerobic exercise
Once a person enters menopause, there will be great changes in body and mind. If it is not controlled in time, it may hurt the body and make people's popularity worse. Men and women who enter menopause can do more aerobic exercise at the same time, which can relieve menopause.
Aerobic exercise refers to the process of exercise, in which the body decomposes the stored energy substances by taking in enough oxygen to provide the energy needed for exercise, which is characterized by low exercise intensity and long duration.
Aerobic exercise includes three forms: large, medium and small intensity. Middle-aged women's heart rate during exercise is maintained at 135~ 155 times/minute, which belongs to high-intensity aerobic exercise, such as aerobics, skipping rope and mountaineering. The heart rate is maintained at111~134 beats/min, and sports such as fitness yangko, jogging and brisk walking are moderate-intensity aerobic exercises; Tai Ji Chuan, Taijijian, walking and other fitness programs with a heart rate of 90 ~11min are low-intensity aerobic exercises.
5. Try to vent yourself.
Many female friends have ups and downs in their lives and work, and they will vent their emotions in some way. Facts have proved that people who are good at venting are often healthy, while those who are not good at venting often cause self-harm. Because of the poor mental stability and great emotional fluctuation, it is particularly important for menopausal women to learn to vent themselves. It is suggested that they talk to others more, make an amicable friendship, and learn to control their anger and put themselves in other's shoes. In real life and work, there should be a little spirit of Ah Q, but to adjust your emotions, you should also grasp a degree, neither too depressed nor too out of control, and maintain a stable mentality.
2. What is good for menopausal anemia?
1. Pig liver: As a common food, pig liver is rich in iron, and the absorption rate of iron is also very high, so pig liver has always been an excellent food for supplementing iron and enriching blood. Need to be reminded that the liver is easy to collect toxic and harmful substances, so pay attention to choosing fresh and healthy pig liver when buying.
2. Spinach: Spinach is a famous blood-enriching food. Spinach is rich in sticker carotene, which is a good choice among blood-enriching vegetables.
3. Day lily: Day lily has a relatively high iron content, and is also rich in vitamins A.B 1.C, protein, fat and so on.
4. Carrots: Carrots are rich in vitamin B and C, and contain special nutrients-carotene. Carotene is very beneficial to blood supplement, which is very suitable for people with anemia. Carrot soup is also a good blood supplement soup.
5. Longan: Longan in ancient times, with the same name as litchi. The nutritional value is far above that of ordinary fruits, and it has been called a nourishing good product like litchi since ancient times. Li Shizhen, a physician in the Ming Dynasty, said: "Litchi is the most expensive food, while longan is good for nourishing." Longan has the effects of stimulating appetite, invigorating spleen, tonifying deficiency and increasing wisdom, and has a good effect on menopause health preservation, relieving anemia, palpitation, insomnia, amnesia, blood under intestinal wind and so on.
6. Walnut: Walnut is known as "longevity fruit" and is a good fruit for nourishing the body. Traditional Chinese medicine has long recorded its health-care function, and thinks that it has the functions of "tonifying kidney and solidifying essence, invigorating qi and nourishing blood, moistening blood vessels, warming lungs and moistening intestines, and strengthening teeth and blackening hair", which is an excellent choice for menopause health care.