Dr. Xu said that these menopausal women will have symptoms such as hot flashes, night sweats, emotional instability, anxiety, depression and even insomnia. Once entering the menopause stage, hot flashes and night sweats will be more obvious, and due to the lack of female hormones, * * * and urethra will dry and contract, which is prone to * * * inflammation, frequent urination and urinary incontinence. In 5 ~ 10 years after menopause, that is, women aged 55 ~ 65 may have osteoporosis and cardiovascular diseases in addition to urethral discomfort. When you are 70 or 80 years old, you are prone to Alzheimer's disease.
According to statistics, compared with westerners, more menopausal women in Taiwan Province Province have joint pain.
How to fight menopausal discomfort? Many mothers think that if they take enough nutrition in their thirties and forties, there will be no serious menopausal discomfort in the future? Dr. Xu said that basically, nutritional intake has nothing to do with menopausal discomfort. From the age of 35 to 40, not only the ovarian function is aging, but also other functions of the body will decline. The body's 60 trillion cells maintain stable operation through nutrients such as protein and vitamins. If you can achieve a balanced diet and adequate nutrition when you are young, you will not have serious menopausal symptoms.
Fight against hot flashes
At the beginning of menopause, hot flashes are more troublesome for women, that is, they suddenly get hot. Even in cold winter, they still feel hot, sometimes accompanied by palpitations and night sweats. The solution is to pay attention to diet besides wearing loose sweat-absorbent clothes to keep cool.
Less sex food.
According to Dr. Xu's clinical experience, hot flashes and night sweats are more likely to be caused by food, such as drinks containing caffeine and alcohol. It is recommended to reduce the intake as much as possible to avoid aggravating discomfort.
Reduce salt intake
The diet plan, dietotherapy and health food of Menopause are amazing, which helps to relieve menopause? Fight osteoporosis
Dr. Xu pointed out that the Taiwan Province Medical Association and the Osteoporosis Medical Association tracked the physique of Chinese people in the past 10, and found that the osteoporosis rate of Chinese people was about 33%, while the osteopenia rate was 44%, nearly 80%, which means that almost 80% of people in Taiwan Province Province had bone problems. It is worth noting that once bone loss, it is difficult to fully recover. After menopause, the ovaries no longer secrete hormones, and the bone mineral density will decrease by 1 ~ 2% every year. After 5 ~ 10 years, the bone density decreases by 20 ~ 30%, which is easy to cause osteoporosis.
Animal protein is low.
The best way to prevent osteoporosis is to lay a good bone foundation as early as possible. However, people in China have poor eating habits. They eat too much protein and fat, so their bodies can't bear these protein and fat. They must be discharged, and calcium ions are also taken away. In normal times, calcium intake is insufficient, but the body consumes calcium, forming a vicious circle. Dr. Xu pointed out that protein is very important to health, but now people in China eat too much animal protein, which is a burden to health and easily leads to obesity and cardiovascular diseases.
take in enough calcium
The national health department recommends that the daily calcium intake of adults is 65,438+0,000 mg, while Dr. Xu thinks that osteoporosis or deficiency can be increased to 65,438+0,200 mg. However, calcium supplementation is not as much as possible, and it should be avoided to exceed 1500mg, otherwise it will easily lead to stones in the body and increase the risk of kidney calculi.
Calcium intake can come from milk and dairy products. Milk is rich in calcium, which is easily absorbed by the human body and is very important for bone health care. Some people will have diarrhea after drinking milk, and they can also use cheese instead. There are also dried small fish, beans, bean products, dark green vegetables, sesame seeds, lilies, seaweed, kelp, Nostoc flagelliforme and mushrooms, which are also foods with high calcium content. If you can eat these foods in a balanced way every week, there should be no big problem in supplementing calcium.
Vitamin d is indispensable.
In addition to paying attention to calcium supplementation, vitamin D, known as the "calcium porter", is also essential! Vitamin D can help the gastrointestinal tract absorb calcium and increase the calcium concentration in the blood. Dr. Xu suggested that it is ideal to take 800 ~ 1000 international units (IU) of vitamin D3 every day. Foods rich in vitamin D include egg yolk, sea fish and liver.
Vitamin D can be obtained from food or made by the skin itself through sun exposure. However, the sun in Taiwan Province Province is very poisonous. Women who love beauty want fair and translucent skin. They are always afraid of sunbathing. Dr Xu Qin Chao suggested avoiding the period of intense ultraviolet rays and exposing to ultraviolet rays for 20-30 minutes every day to provide the needed vitamin D..
Can eating food supplement hormones?
It is found from previous studies that some foods do contain estrogen, among which soybean isoflavone is well known, and the main source is soybean. Dr Xu said that the average daily intake of soybeans in Taiwan Province Province and Southeast Asia is 20 ~150mg. But is this enough? According to statistics, if women need 2 mg of estrogen drugs every day, it is estimated that they need to drink at least 4 liters of soybean milk every day to achieve the same dose. However, it is impossible for ordinary people to drink 4 liters of soybean milk every day.
The diet plan, dietotherapy and health food of Menopause are amazing, which helps to relieve menopause? Health food, eat the blessing? More than a decade ago, American studies pointed out that hormone supplementation would increase the risk of breast cancer; Although in recent ten years, most other research results in Europe and the United States failed to confirm that hormones will increase the risk of breast cancer, the re-statistics of this study in the United States also pointed out that female estrogen supplementation will reduce the risk of breast cancer. However, there are still many women who are afraid to take hormones and supplement health food by themselves. However, Dr. Xu said, is the increase in the incidence of endometrial cancer in the past decade related to this? There is still room for discussion.
At present, there is no good control of health food in Taiwan Province Province. Dr. Xu pointed out that most health foods are not supported by large-scale medical research. Even if health food helps to relieve menopausal symptoms, the unknown side effects are even more worrying. If a woman has menopausal symptoms, she should seek the help of a professional doctor. Never think that she needs some health food to avoid more symptoms or side effects.
Dietary suggestions for menopausal women In addition to the above dietary countermeasures for menopausal discomfort symptoms, how should menopausal women eat healthily?
Reduce the portion and choose the best one.
With the increase of age, the metabolic rate of the body gradually decreases. If you don't have exercise habits at ordinary times, you will still maintain your original eating habits and get fat easily. However, obesity can easily lead to diseases such as hypertension, diabetes, cardiovascular diseases and arthritis. Therefore, in addition to proper exercise every week, the quality of food intake is even more important!
Dr. Xu suggested that the diet of menopausal women should be slightly reduced by 5 ~ 10%, and pay attention to a balanced diet and choose high-quality food. Most of the body's calories come from sugar and starch, so you can eat whole grains and fiber-rich root foods and eat less refined foods. To control fat intake, you can choose low-fat dairy products, lean meat and fish with low fat content.
Supplementing vitamins and delaying aging
Why do people age rapidly after middle age? This is because the human body's free radicals guide the aging mechanism, leading to cardiovascular diseases, cataracts and skin wrinkles. Free radicals can also cause tumors and cancers. Dr. Xu suggested eating more vegetables and fruits rich in vitamins (such as guava, papaya, orange, kiwi fruit, etc.). ) can fight free radicals. In addition, adequate water supplement also helps the body to excrete waste, and 6-8 cups (240㏄ per cup) of boiled water, fruit juice or soup should be ingested every day.
Xu
Present post: Director of Medical Research Institute of Evergreen University, Director of Obstetrics and Gynecology of Xu, and Executive Director of Taiwan Province Medical Association Branch.
Education: Doctor of Medicine, Taiwan Province Provincial University, Doctor of Cambridge University, UK.
Experience: Associate Professor of Obstetrics and Gynecology of National national cheng kung university and Director of Obstetrics and Gynecology of Chengda Hospital, Associate Professor of Obstetrics and Gynecology of Taiwan Province University Medical College, attending physician of reproductive medicine clinic of the affiliated hospital of Cambridge University, UK, and chairman of Taiwan Province Medical Association of Menopause.