There are several main methods to prevent menopause:

Menstruation is very important for women. It can regulate women's health and also affect the next generation. However, women will experience menopause at a certain age. Usually, we need to pay attention to some preventive work. So, what are the key points of preventing menopause?

1. Appropriate aerobic exercise, strength training and flexibility training during menopause

As age increases, menopausal women's cardiovascular function, muscle strength and flexibility all decline. Aerobic training, also known as patience training, can mobilize most muscles for continuous and rhythmic exercise. Its form of exercise is worth promoting, such as walking, swimming, cycling, rowing, skipping, skating, skiing, etc. Each exercise should last for 15 to 60 minutes. Reasonable exercise should include: 5 to 10 minutes of warm-up exercise; 10 to 60 minutes of aerobic exercise, with an exercise intensity of 3 to 6 metabolic equivalents (exercise metabolic rate/resting metabolic rate) or a heart rate of 60 to 90% of the maximum heart rate; 5 to 10 minutes of relaxation exercise. Aerobic exercise can enhance cardiopulmonary function, increase heart stroke volume and output per minute, reduce heart rate, and reduce oxygen consumption.

Moderate physical exercise can not only reduce blood viscosity and red blood cell aggregation, but also promote the establishment of collaterals, thereby improving organ perfusion and slowly reducing blood pressure; moderate exercise can also reduce plasma catecholamine levels, increase prostaglandin E (which has both renal vasodilation and diuretic effects), reduce sympathetic nerve activity, dilate peripheral blood vessels and slowly reduce blood pressure. In addition, moderate exercise can help obese hypertensive patients lose weight and lower blood pressure.

2. Nutrition during menopause

(1) Nutritional needs during perimenopause:

At present, the main reference intake of nutrients for Chinese residents proposed by the Chinese Nutrition Society in 2000 is used. It should be pointed out that the nutritional requirements recommended by the "Recommended Daily Reference Intake of Nutrients" should be obtained from a normal and reasonable diet as much as possible, rather than relying on various nutrient supplements.

(2) Correct nutritional concept:

① Control your weight: When you gain weight, fat will be deposited in the abdomen, waist and hips, back and shoulders, arms, breasts, etc., which will not only increase the burden on the heart, but also make you more susceptible to diseases such as arteriosclerosis, coronary heart disease, and osteoporosis.

Body mass index (BMI) can usually be used to evaluate body weight. BMI = weight (kg) / height (m2). The normal weight range of BMI 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, you can eat foods with high fiber content. However, you should pay attention to ensuring that the intake of protein, vitamins and minerals reaches the reference intake level to meet the normal physiological needs of the body. If necessary, supplement vitamin and mineral preparations in appropriate amounts to meet the needs.

Everyone should learn more about the above-mentioned prevention points. You can eat more supplements during menstruation, but don’t get angry or touch cold things. Try to postpone menstruation as much as possible. Pay attention to your body changes. Active treatment is very important.