How to recuperate female menopause? What's the coup?
Women's menopause adjustment coup 1, to maintain healthy living habits.
First of all, we should have a regular daily life, go to bed and get up on time, get 8 hours of sleep every day, and take part in labor and sports after work. Morning exercise is worth promoting. 1 hour takes half an hour. It can be used to play ball, dance or tai chi. You can do it according to your own interests and persevere. Such living habits are conducive to alleviating menopausal symptoms.
2, diet conditioning
Menopause can strengthen exercise and eat less, so that you can stay away from obesity. Some obese people can slowly start to lose weight. Pay special attention to the diet at this time. Don't eat those spicy and fried foods, which are not nutritious and bad for your health. Therefore, menopause must have a balanced diet and diverse varieties, 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. Without free radicals in the body, women's menopause will naturally be postponed. Even women who have entered menopause can relieve all kinds of discomfort by eating more foods containing vitamin C in peacetime.
(2) Xiaomi
Millet is definitely the first choice for nourishing. Millet is slightly cold, which has the effects of strengthening the spleen, regulating the stomach and sleeping, and can effectively relieve 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, bean products are rich in phytoestrogens, which are very similar to female estrogens, so eating bean products as much as possible can effectively delay menopause. For menopausal women, it is very necessary to eat more soy products while relieving psychological pressure and ensuring diversification of diet, which can effectively alleviate menopausal symptoms.
(4) Kiwifruit
Menopausal women can improve their sleep quality by 40% by eating only two kiwis a 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, 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 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 since omega-3 fatty acids cannot be roasted with fire, steaming is a more recommended cooking method.
(6) Jujube
It can be said that the most common symptom of menopause is insomnia, which puzzles most women and brings great trouble to women's life and work. At this point, experts pointed out that menopausal women might as well eat more jujube food, which has a good effect of strengthening the spleen and calming the nerves. After dinner, sending jujube or lily with water to cook porridge 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 situation is the decrease of estrogen secretion in the body, so women must pay special attention to estrogen supplementation in their daily lives.
As long as a certain amount of estrogen is regularly supplemented, it can effectively achieve the purpose of delaying menopause, and at the same time, it 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 lives. Because royal jelly contains a lot of estrogen, it can effectively delay menopause.
3. Learn to identify with yourself.
Daily life should be relaxed and happy, understand that menopause is a necessary stage in life, and understand all kinds of symptoms that will appear during menopause. After making psychological preparations, menopausal women should treat all kinds of physiological and psychological changes encountered in menopause with a calm mind and a normal heart, and identify themselves with the changed ones, so as to make psychological adjustments in time, relieve psychological symptoms and spend them safely. Even if there is a lot of discomfort, it can be solved under the correct guidance, and it will not bring psychological pressure.
Step 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 your health and make your popularity worse. Men and women who enter menopause can do more aerobic exercise at the same time, which can alleviate menopause.
Aerobic exercise refers to the exercise process in which the body decomposes 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. The center rate of middle-aged women in the process of exercise is maintained at 135~ 155 times/minute, which is high-intensity aerobic exercise, such as aerobic aerobics, skipping rope and mountaineering. The heart rate is maintained at111~134 beats/min, and exercises such as 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 belong to low-intensity aerobic exercise.
5. Try to vent.
Many female friends have ups and downs in life 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 poor mental stability and great emotional fluctuation, it is particularly important for menopausal women to learn to vent. It is suggested that they talk to others more, get along well, learn to control their anger and put themselves in others' shoes. In real life and work, we should have a little spirit of Ah Q, but we should also grasp a good degree of mood adjustment, neither too depressed nor too out of control, and maintain a stable mentality.
Women's menopause.
Menopause refers to a period from a few months before menopause to a few years after menopause, and it is also a necessary stage for female friends to grow up to old age. Female menopause can be divided into three stages, that is, pre-menopause and post-menopause (that is, after menstruation stops 1 year). Once a female friend reaches menopause, ovarian function will gradually decline or even disappear completely.
According to relevant data, the menopause age of Chinese women starts from 45 to 55, with an average of 49.5, which can be advanced to 39 and delayed to 60. In addition, experts remind that the age of female menopause varies from person to person. This is because every female friend's menopause start time will be affected by many factors, such as heredity, physique, race, nutrition and so on.
From this point of view, this problem cannot be generalized, but in general, the age of female menopause in China starts from 45 to 55, but whenever it happens, female friends must learn to adjust themselves. In fact, menopause is not as terrible as people think. I believe you can get through it.
Female menopause diet 1, millet porridge
Millet porridge is a valuable nutrient element. In cereals, millet is rich in amino acids and starch, which can accelerate the secretion of insulin, thus increasing the amount of tryptophan entering the brain. Chinese medicine believes that millet has a good hypnotic effect.
2. Jujube
For patients with neurasthenia and insomnia, you can use 30-60 grams of jujube, put it in water for a while, add a little rock sugar, and take it once a day after slag removal, which is helpful for sleep and has a very good effect.
3. Milk
Milk contains tryptophan, which can make people tired. People can't sleep because the secretion of serotonin by brain cells is greatly reduced, and serotonin is always the thinking activity of the brain, which will also make people fall asleep quickly. Tryptophan is the raw material for human body to produce serotonin, so drinking milk at night helps to promote sleep.
4. Lotus seeds
Lotus seeds are as helpful to sleep as jujube. Similarly, after boiling with water, add a little salt and take it only once a day.
5. Apple
Insomnia caused by excessive fatigue, then you can eat some apples, bananas and pears. This kind of fruit is an alkaline food, which can resist muscle fatigue. The sugar in fruit can be converted into serotonin in the body, which makes people fall asleep quickly.
6. Meat
Because women have a long menstrual period in their lives, they are more prone to anemia than men. Low iron content in blood can lead to serious fatigue. Eating beef is a good way to get enough iron.
7. Tofu
Foods with the highest protein content in beans can lower cholesterol, minimize hot flashes in menopausal women, and make bones strong.
8. Flaxseed
Scientists believe that this small brown-red seed is rich in an estrogen compound, which can effectively prevent breast cancer.
9. fungi
Polysaccharides in fungi can enhance immunity and resist cancer, and the characteristics of high fiber and low calorie can also help women maintain their ideal weight. In addition, cooking food with fungi can increase the flavor of dishes and reduce the intake of salt and seasonings by menopausal women.
10, eggplant
Contains a variety of vitamins, especially purple eggplant contains more vitamin P, which can enhance cell adhesion and improve microvascular elasticity. Medical research shows that eggplant can reduce cholesterol and prevent vascular injury caused by hyperlipidemia, and can be used as an adjuvant treatment for diseases such as hypertension, hyperlipidemia and arteriosclerosis.
1 1, tofu
A good summer product has the functions of lowering blood fat, protecting the heart and preventing and treating coronary heart disease. Animal experiments show that mung bean can effectively reduce serum cholesterol, triglyceride and low density lipoprotein, and obviously alleviate coronary atherosclerosis. Clinical practice has also proved that patients with hyperlipidemia eat mung beans in moderation every day, which has obvious cholesterol lowering effect.
12, hawthorn
It mainly contains maslinic acid, citric acid, lipoic acid, vitamin C, flavonoids, carbohydrates and other ingredients, and has the functions of dilating blood vessels, improving microcirculation, lowering blood pressure, promoting cholesterol excretion and lowering blood lipid. Hawthorn is an acidic food, which should not be eaten on an empty stomach or for a long time. It's best to eat after meals.
13, Chinese cabbage leaves
This humble vegetable can help people stay away from osteoporosis. Cabbage leaves not only contain a lot of calcium and vitamin D, but also contain vitamin K, which has a strong protective effect on bones.
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