Dr. Xu Chaoqin 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 shrink, and it is easy to have * * * inflammation, frequent urination and urinary incontinence. In 5 ~10 years after menopause, that is, women aged 55 ~ 65 may have osteoporosis and cardiovascular diseases besides discomfort with urethra. When you are 70 or 80 years old, you are prone to senile dementia.
According to statistics, compared with westerners, more menopausal women in Taiwan Province have joint pain.
How to fight menopausal discomfort? Many moms think that if they get enough nutrition at the age of 30 or 40, will there be no serious menopausal discomfort in the future? Dr. Xu Chaoqin said that basically, there is no relationship between nutritional intake and menopausal discomfort. From the age of 35 to 40, not only the ovarian function is aging, but also other functions of the body will go downhill. The 60 trillion cells of the body maintain stable operation through nutrients such as protein and vitamins. If you can have a balanced diet and get enough nutrition when you are young, you will not have serious menopausal symptoms.
Fight against hot flashes
In the early menopause, hot flashes are more troublesome for women, that is, suddenly the body is hot, even in cold winter, it still feels hot and sometimes accompanied by palpitations and night sweats. The way to deal with it is that besides wearing loose sweat-absorbent clothes to keep cool, you should also pay attention to your diet.
Less sex food
According to Dr. Xu Chaoqin's clinical experience, hot flashes and night sweats are more likely to be caused by * * * foods, such as drinks containing caffeine and alcohol. It is suggested to reduce intake as much as possible to avoid aggravating discomfort.
Less salt intake
Menopause eating plan, dietotherapy and health food is amazing, which helps to relieve menopause? Fight osteoporosis
Dr. Xu Chaoqin pointed out that the Taiwan Province Medical Association of Menopause and the Medical Association of Osteoporosis tracked the physique of Chinese people in the past 10 years, and found that the osteoporosis rate of Chinese people was about 33%, while the osteopenia rate was 44%, which was nearly 80% together, that is to say, almost 80% of Taiwan Province people had bone problems. It is worth noting that once the bone is lost, it is difficult to fully recover. After menopause, the ovaries no longer secrete hormones, and the bone density will decrease by1~ 2% every year. After 5 ~10 years, the bone density is reduced by 20 ~ 30%, which is easy to cause osteoporosis.
Protein with less animals.
The best way to prevent osteoporosis is to lay a good bone foundation before it is too late. However, Chinese people's eating habits are poor. 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 taken away at the same time. However, the usual calcium intake is insufficient, but the body consumes calcium, forming a vicious circle. Dr. Xu Chaoqin pointed out that protein is very important to the health, but now Chinese people eat too much animal protein, which is a burden to the health and easily leads to obesity and cardiovascular diseases.
Adequate calcium intake
The National Health Department suggests that adults should take 1000 mg of calcium a day, but Dr. Xu Chaoqin thinks that osteoporosis or deficiency can be increased to 1200 mg. However, calcium supplement is not as much as possible, and it should be avoided to exceed1500mg, 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 and easily absorbed by human body, which is very important for bone health care. Some people will have diarrhea after drinking milk, and they can also be replaced by cheese. There are also dried small fish, as well as beans, bean products, dark green vegetables, sesame, lily, 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.
Besides paying attention to calcium supplement, vitamin D called "calcium porter" is also essential! Vitamin D can help the gastrointestinal tract absorb calcium and increase the calcium concentration in blood. Dr. Xu Chaoqin 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, marine fish, liver, etc.
Vitamin d can be obtained from food, and it can also be made by skin itself through sun exposure. However, the sun in Taiwan Province is very poisonous. Women who love beauty want fair and bright skin, and they are always afraid of sunbathing. Dr. Xu Chaoqin suggested avoiding the period with strong ultraviolet rays and exposing them for 20 ~ 30 minutes every day to provide the vitamin D they need.
Can eating food be supplemented by hormones?
It is found from past studies that some foods do have estrogen, among which soybean isoflavone is well known, and the main source is soybean. Dr. Xu Chaoqin said that the average daily intake of soybeans in Taiwan Province and Southeast Asia is 20 ~150 mg. However, is this amount enough? According to some 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.
Menopause eating plan, dietotherapy and health food is amazing, which helps to relieve menopause? Health food, eat and bless? 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 America failed to confirm that hormones will increase the risk of breast cancer, and the re-statistics of this study in the United States also pointed out that supplementing female estrogen will reduce the risk of breast cancer. However, there are still many women who are afraid to take hormones and supplement Baojian food by themselves. However, Dr. Xu Chaoqin said that the increasing incidence of endometrial cancer in the past ten years is related to this? There is still room for discussion.
At present, there is no good control over health food in Taiwan Province. Dr. Xu Chaoqin pointed out that most health foods are not supported by large-scale medical research. Even if health foods help to alleviate menopausal symptoms, the unknown side effects are even more worrying. If a woman has menopausal symptoms, she should seek the assistance of a professional doctor. Never feel as if she needs some health food, so as to avoid more symptoms or side effects.
Dietary advice for menopausal women In addition to the above dietary countermeasures for menopausal discomfort symptoms, how should menopausal women eat to be healthy?
Reduce the portion and choose the best to eat.
As you get older, your body's metabolic rate gradually decreases. If you don't have exercise habits at ordinary times and still maintain your original eating habits, you will easily gain weight. However, obesity can easily lead to diseases such as hypertension, diabetes, cardiovascular disease and arthritis. Therefore, in addition to moderate exercise every week is necessary, the quality of food intake is even more important!
Dr. Xu Chaoqin 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 to eat. Most of the body's calories come from sugar and starch, so you can take in whole grain and root foods with more fiber, and eat less refined foods. To control the fat intake, you can choose low-fat dairy products, lean meat and fish with low fat content.
Supplementing vitamins and delaying aging
Why does it age rapidly after middle age? This is because the body's free radicals guide the aging mechanism, resulting in cardiovascular diseases, cataracts and skin wrinkles. And free radicals can also cause tumors and cancers. Dr. Xu Chaoqin suggested that taking more vegetables and fruits rich in vitamins (such as guava, papaya, orange, kiwi fruit, etc.) can fight against free radicals. In addition, adequate water supplement can also help the body excrete waste, and you should take 6-8 cups (240㏄ per cup) of boiled water, fruit juice or soup every day.
Xu chaoqin
Present post: Institute of Medicine, Evergreen University, Dean of Xu Chaoqin's Obstetrics and Gynecology Department, and Executive Director of Taiwan Province Medical Association for Menopause.
Education: Doctor of Medicine, Taiwan Province University, Ph.D., Cambridge University, UK.
Experience: Associate Professor of Obstetrics and Gynecology of national cheng kung university and Director of Obstetrics and Gynecology Department of Chengda Hospital, Associate Professor of Obstetrics and Gynecology Department of Taiwan Province University Medical College, attending physician of reproductive medicine clinic of Cambridge University Affiliated Hospital, UK, and chairman of Taiwan Province menopause medical association.