Dietary adjustments to relieve menopausal discomfort

When women bid farewell to their youth and enter menopause, they will suffer from menopausal syndrome due to ovarian decline and hyperpituitarism. So, how can we adjust our diet to get rid of menopausal discomfort? Here we will introduce the diet adjustment for menopause in detail, hoping it will be helpful to you.

The psychological characteristics of menopause are unstable emotions, easy excitement, irritability, tension and anxiety. Lack of concentration, difficulty concentrating one's thoughts and energy. Increased psychological sensitivity, easy to feel sensitive. Weakened memory.

These psychological characteristics that appear during menopause are not common to all menopausal women, but only appear in some menopausal women. In order to smoothly go through menopause, menopausal women should pay attention to menopausal mental health. Menopausal women should live and work according to the physical and mental characteristics of menopause. Don't do things regardless of physical and mental changes, and don't be too cautious, worry too much, and do nothing. You must correctly understand the physiological and psychological changes that occur during menopause. Some physiological and psychological disorders during menopause are temporary and functional, so don't be panic. Optimism and emotional stability are the most important psychological conditions for successfully going through menopause.

Menopause is a transitional period from maturity to aging, and is a turning point in the aging process. Women generally go through menopause at the age of 45-50. In order to help women go through this special period, the author reminds women to eat a reasonable and scientific diet to safely go through menopause. The author believes that menopausal women should pay attention to the following aspects:

1. First of all, we need to adjust our diet structure. The diet structure should be low in salt, light, and moderate in meat and vegetable combinations.

2. Don't eat too much for dinner. The proportion of three meals a day can be 35%, 35% and 30% of the calories for breakfast, lunch and dinner respectively. Avoid overeating and avoid spicy, dry and hot foods.

3. Drink about one tablespoon of honey water every day to regulate your body. Honey contains various nutrients and can moisten the intestines and stools, but proper honey water can reduce the intake of other high-calorie foods and has the effects of "moisturizing, relieving and detoxifying".

4. Weight gain is caused by metabolic disorders in the body, so you should eat more foods rich in protein, calcium and multiple vitamins, and reduce foods high in sugar. What is the diet for menopause? Milk and beans not only contain calcium and protein needed for menopause, but also contain various trace elements necessary for the human body, so they should be eaten regularly. At the same time, adopt a diet structure that is mainly fresh vegetables, supplemented by chicken, fish, rabbit meat, etc.

5. For male menopausal patients who suffer from irritability, insomnia, headache, memory loss, nervousness, fatigue, poor cardiovascular function, etc., they should pay more attention to the intake of foods that can improve symptoms such as headache, dizziness, fatigue, palpitations, shortness of breath, etc., such as jujube, walnut kernel, oatmeal, yam, longan, etc. For example, longan and jujube porridge, wolfberry stewed turtle, etc. have the effect of calming the mind and enhancing memory.

6. The dietary prescription for menopausal syndrome also includes mutton, beef, shrimp, etc., which have the effect of strengthening bones and muscles and nourishing blood. For menopausal men with sexual dysfunction and decreased libido, eating more of these foods can effectively improve and enhance sexual function.

Increase protein foods. Among the more than 20 kinds of amino acids necessary for the human body, 8 kinds cannot be synthesized by the human body and need to be obtained from food, especially dairy products, eggs, lean meat, fish and soybeans. Such foods can effectively relieve menopausal discomfort.

Eat carbohydrates in moderation. Carbohydrates are found in large quantities in rice, noodles, beans, fruits, vegetables, and plant roots. Carbohydrates are a source of calories, and excess carbohydrates are converted into fat and stored.

Supplement foods containing vitamins. During menopause, dietary conditioning should pay attention to supplementing vitamins. Vitamins are found in foods such as milk, eggs, meat, beans, fruits, grains, and fish. Since 25% of menopausal women suffer from osteoporosis, bone protein and bone calcium deficiency, it is very necessary to supplement calcium foods. Milk is the richest in calcium and is easily absorbed and utilized. Developing the habit of drinking 1 to 2 cups of milk every day is very helpful in preventing fractures during menopause.

Eat more foods rich in omega-3 fats, such as flaxseeds, which contain linolenic acid, an omega-3 fatty acid. Moreover, the lignans contained in flaxseeds are phytoestrogens, which delay menopause and prevent breast cancer and uterine cancer.

Develop good eating habits, do not be picky eaters, and balance coarse and fine foods; avoid overeating, especially too much sugar and animal fat will make the body too fat, increase the burden on the heart and cause atherosclerosis; eat on time, avoid overeating, vegetables and coarse grains contain more cellulose and hemicellulose, which have the effect of facilitating bowel movements and preventing hemorrhoids and colorectal cancer.

In addition, women during menopause should try to reduce the intake of four substances, including fat, cholesterol, salt and alcohol, eat less salty food, and avoid smoking, drinking alcohol and coffee.

Physical health care for women during menopause. Regular gynecological examinations should be conducted, attention should be paid to the cleanliness of the vulva, and physical exercise should be performed regularly to enhance physical fitness. Take calcium tablets or eat foods rich in calcium. For example, dairy products, fish, meat, beans, vegetables, fruits and other foods that contain more calcium. Properly control diet, eat more vegetables, fruits, lean pork, spare ribs, fish, shrimp, bean products, kelp, etc., and eat less animal offal, pig intestines, pig liver, etc. Of course, the biggest maintenance focus is still to balance female hormones. Quit smoking, drinking, coffee and foods containing caffeine; under the guidance of a doctor, take hormones and calcium appropriately to prevent and treat neurological disorders, osteoporosis, genital atrophy in old age, etc. Eat nutritious foods and eat less high-fat foods.

Mental health care for women during menopause: understanding relevant knowledge, keeping a good mood, and actively participating in cultural and recreational activities are the most important aspects of women's menopause health care. Pay attention to controlling emotions, living a regular life, and don't be anxious or nervous when encountering things, and don't force yourself to think about things. Take some time every day to relax your nerves and effectively relieve your body and mind. Breathe more fresh air. You may as well find some new things to do for yourself, such as participating in volunteer work, to make your life more fulfilling. Have a positive attitude towards life, and don't be depressed or negative.

Menopause can bring a lot of inconvenience to female friends, such as obesity, dizziness, insomnia, etc. Menopausal dietary adjustments at this stage can alleviate the discomfort caused by menopause and restore female charm.

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