Scientific menopausal health care should aim to promote the physical and mental health of menopausal women, so that they can successfully pass this “eventful” transition period. Menopausal health care should address the physiological, psychological and social characteristics of menopausal women and the common health problems of menopause, and take effective preventive and curative measures and eliminate the interference of adverse social and environmental factors. In summary, the main points are as follows. 1.Balanced diet, reasonable nutrition and moderate exercise Menopausal women can follow our balanced diet pagoda to arrange a day’s diet, including the selection and intake of major food groups. Cereals and potatoes and mixed beans 250~400 grams, vegetables 300~500 grams, fruits 200~400 grams; livestock and poultry meat 50~75 grams, fish and shrimp 50~100 grams, eggs 25~50 grams; milk and milk products 300 grams, soybeans and nuts 30~50 grams; oil 25~30 grams, salt 6 grams; drinking 1200 ml of water a day. When women reach menopause, they are good at being still and bad at moving, which is a risk factor for obesity, cardiovascular and cerebrovascular diseases, diabetes and osteoporosis. So insist on regular physical exercise, at least 30 minutes a day, or walk at least 6,000 steps a day as recommended by our dietary pagoda. 2, the intake of calcium-rich food, appropriate calcium supplementation We from the food intake of calcium, to achieve the purpose of promoting bone health, but also need the help of many factors, including vitamin D to promote the absorption of calcium, vitamin C to help the synthesis of collagen, vitamin K to help calcium deposited on the collagen. Therefore, many factors in the diet can affect the deposition of calcium in the bones. In addition, potassium and magnesium in food can reduce calcium loss; protein and other substances containing phosphorus and sulfur in food can increase the excretion of calcium. If you eat too much meat, fish, eggs and refined white rice and white flour, and consume too little vegetables, fruits, potatoes, coarse grains and beans, then the loss of urinary calcium is greater, and even though you consume a lot of calcium elements, you may not be able to use them for bone building. On the contrary, if the intake of animal food is less, vegetables, fruits, coarse grains, potatoes, beans more, then the excretion of calcium will be reduced, in the same amount of calcium intake, less prone to osteoporosis. In addition, exercise will promote the health of the bones. Exercise is too little, sitting all day, even if the intake of enough calcium, bones may not be solid. Space researchers are aware that astronauts in space lost the role of gravity, the bones do not get pressure and stimulation, after a long time will occur after the signs of osteoporosis, precisely for this reason. In addition, there are also matters that need attention in the choice of calcium, first of all, choose a better absorption of calcium, such as the third generation of amino acid chelated calcium. The absorption rate of this type of calcium can reach 80-90%, compared to the first two generations of calcium absorption rate greatly improved, while the incidence of gastrointestinal adverse reactions is also lower. Secondly, choose a single tablet with a lower dose of calcium, so that it will not cause an increase of one too many minus one too many. In addition, calcium should be taken in small doses, not in large doses, because free calcium is absorbed by binding with intestinal calcium binding protein, the intestinal calcium binding protein is limited, if a large number of calcium supplements, calcium binding protein is saturated that excess calcium can not be combined with calcium binding protein absorption, which is equivalent to waste. Finally, calcium is best taken after a meal. The psychological health care of menopausal women is very important. Paying attention to psychological health care and maintaining psychological health will help to reduce the various symptoms that often occur during menopause; if you are often in an anxious and pessimistic state of mind, it will aggravate these symptoms and delay their fading. The methods of mental health care during menopause are: 1. Maintain a good mood and make emotional adjustments. The most important thing for menopausal women to do to overcome psychological abnormalities is to learn to adjust their emotions. Exercise is the most effective way to change a bad mood; listening to music is also a proven way to improve mood. In addition, you should learn to divert your attention; learn humor, be good at revealing and sublimating the comic elements from life, downplaying or even dispelling unfavorable emotions, and turning negative emotions into positive ones. 2, to maintain mental balance. Effective methods are the following: 1) to adapt to the changing situation, adapt to the environment, adapt to life; 2) to maintain a moderate degree of psychological tension, to do what they are willing and able to do, and strive to do more, to find fun in life; 3) to be the master of emotions, learn to get rid of the entanglement of negative emotions, good at turning the ice solution; 4) to learn to positively imply that things are thinking about the good, not looking for trouble; 5) to broad-minded, do not take the bull by the horns, not overly self-centered; try to be confused, can reduce a lot of unnecessary worries; 6) to maintain more contact with society, more friends and family gatherings, do not confine themselves to the home; 7) to make life full of interest, rhythm, interest; 8) to overcome the self-centered, have something to say, more understanding of others; 9) to create a harmonious family atmosphere, whether 9) to create a harmonious family atmosphere, whether between children, or between daughters-in-law, son-in-law should be fair, treat each other with courtesy, couples love each other; 10) to learn to relax, to relieve physical and mental fatigue. 4, regular medical checkups After women enter menopause, on the one hand, the long-term influence of various adverse factors in the living environment on the organism will gradually reflect, which may affect health or even cause disease; on the other hand, there are more physiological and psychological changes in the body. It is another important part of self-care to master the criteria of health and the early symptoms of common diseases, improve the ability of self-testing and self-examination, and conduct regular tests and records, so that we can find out the deviations of our physical and mental health in time and detect the diseases early, correct them early and maintain our health. The content of self-examination for menopausal women includes the following aspects. 1) Self-assessment of health. In recent years, the World Health Organization has specifically put forward the measurement criteria for physical health and mental health, namely five fast and three good. Five fast that is: eat fast; poop fast; sleep fast; talk fast; walk fast. Three good that: good personality; good ability to deal with the world; good interpersonal relations. 2) Regularly measure your weight and waist circumference. If you appear to be over the standard weight, you should adjust your diet and increase your exercise. Unexplained wasting and weight loss must also be taken seriously. 3) Record your menstrual card. When you reach menopause, the number of anovulatory periods increases, and the period and cycle as well as the volume of menstruation may change. Keeping a record of your menstruation can help you detect abnormalities in time and serve as a reference for your doctor’s treatment and medication. 4) Identification of early symptoms of common gynecological diseases during menopause. In addition to the symptoms of menopausal syndrome, abnormal leukorrhea and postmenopausal bleeding are all symptoms of gynecological diseases and should be treated promptly. After entering menopause, women should take the initiative to attend regular gynecological screening or go to gynecological clinics regularly for a routine examination, including cervical scraping cytology examination, which is beneficial for early detection of gynecological diseases. 5) Breast self-examination.