Menopause Self-Care Tips

It refers to the transition period from the vigorous reproductive function of women to the decline, commonly known as the "menopause". After a woman has gone through a 30-40 years of cyclical menstruation physiological stage from puberty, her ovarian function begins to decline, the original endocrine system in the body begins to become disordered and she gradually enters the menopause. The perimenopause period can generally be divided into three stages: premenopause, menopause, and postmenopause.

1. Correctly understand the discomfort symptoms during perimenopause. The arrival of perimenopause is an irreversible natural law, and you should remain calm and maintain a good attitude, which can not only alleviate perimenopausal symptoms, but also benefit family harmony.

2. Adjust your diet and increase your activity level. As we age, our basal metabolic rate decreases, which requires us to:

a. In terms of diet, cereals and milk should be the main products. Eat more plant protein and less animal protein, eat more fish and seafood and less salty and sweet food. Since intestinal calcium absorption decreases and urinary calcium excretion increases from the perimenopause, the calcium requirement increases. First of all, dairy products should be added to the diet (100ml of milk contains 100mg of elemental calcium). It is generally best to take it one hour before going to bed (the reduction of intestinal peristalsis at this time is conducive to calcium absorption; in addition, the rich lysine in milk can help improve insomnia and stabilize emotions).

b. Increase the amount of exercise appropriately. Exercise can increase the body's metabolism, strengthen the body, reduce blood lipids, improve resistance, and improve blood flow to the brain. In addition, exercise can stimulate the growth of osteoblasts and prevent osteoporosis.

c. Keep the vulva clean to prevent the occurrence of senile vaginitis.

d. Pay attention to irregular vaginal bleeding during the perimenopausal period. This period is a high-risk age for cancers, so regular physical examinations and gynecological disease and cancer screenings should be performed.

e. To prevent and treat perimenopausal syndrome, osteoporosis, cardiovascular disease, etc. For women whose perimenopausal symptoms significantly affect their daily lives, oral micro-estrogen can be considered to improve the quality of life of such patients, but it should be noted that the medication must be used under the guidance of a doctor.

To sum up, due to the decline of ovarian function in perimenopausal women, some uncomfortable symptoms and diseases will occur. As long as you have a correct understanding, maintain an optimistic mood, pay attention to diet and exercise, and have regular physical examinations, you will definitely get through the perimenopause more easily and achieve the goal of preventing diseases and living a healthy and long life.