Understand the considerations for menopausal health care

How to do preventive health care during menopause? Menopause is very critical for women. Women must do preventive health care during menopause. Women in menopause will experience physical and psychological changes. So what should you pay attention to when you are doing menopause health care?

(1) Nutritional needs during perimenopause: Currently, the recommended daily dietary nutrient reference intake for Chinese residents proposed by the Chinese Nutrition Society in 2000 is mainly used. It should be pointed out that the nutritional needs recommended by the "recommended daily dietary nutrient reference intake" should be obtained as much as possible from a normal and reasonable diet, rather than relying on various nutrient supplements.

(2) Correct nutritional concept:

① Control your weight: Weight gain and fat deposition in the abdomen, waist, buttocks, back, shoulders, arms, breasts, etc. not only increase the burden on the heart but also make it easier to suffer from diseases such as arteriosclerosis, coronary heart disease, osteoporosis, etc.

Body mass index (BMI) can usually be used to evaluate body weight. BMI = weight (kg) / height (m2). The normal weight range is 18.5-25. Less than 18.5 is underweight, 25-29.9 is overweight, and more than 30 is obese. Pay attention to the choice of food. Eat more lean meat, milk, vegetables, fruits and cereals, eat less fatty meat and other foods with high fat content. The total food intake of three meals a day should also be controlled to prevent hunger. Foods with high fiber content can be eaten. However, care should be taken to ensure that the intake of protein, vitamins and minerals reaches the reference intake level to meet the normal physiological needs of the body. If necessary, vitamin and mineral preparations should be supplemented in appropriate amounts to meet the needs.

②Preventing osteoporosis: From a nutritional point of view, eating patterns can affect bone density. Studies have shown that supplementing calcium in food, eating vegetables, fruits and cereals, quitting smoking and reducing oral steroids can help prevent osteoporosis. It has been shown that in large cities and developed areas, dieting, lack of sun exposure and lack of exercise are important factors that promote osteoporosis in women. Some people blindly diet to lose weight, which will lead to calcium deficiency. Avoiding sun exposure too much to maintain skin will lead to vitamin D deficiency, and lack of exercise will lead to increased bone loss.

Studies have shown that supplementing calcium and vitamin D intake is an effective way to prevent osteoporosis. my country recommends that adults consume 800 mg of elemental calcium per day. To prevent osteoporosis, postmenopausal women should consume 800 mg of calcium per day before the age of 50 and 1000 mg after the age of 50. The vitamin D requirement is 5 μg per day before the age of 50 and 10 μg after the age of 50.

Women can increase their calcium intake by eating calcium-rich foods, drinking milk and taking calcium supplements. Calcium-rich foods include seafood, shrimp skin, kelp, bean sprouts, bean products, bone soup, bone meal, sesame paste, etc. Milk and dairy products themselves have high calcium content.