The medical name for menopause in women is “perimenopause”, which refers to the transitional period when ovarian function gradually declines to complete disappearance, i.e., the period before and after menopause. Menopausal women are prone to hot flashes, agitation, irritability, nervousness, depression and other symptoms, collectively known as “menopause syndrome”. Through proper diet, psychology and exercise, we can reduce the symptoms of menopause and get through this “eventful” period of life. Menopausal women with symptoms such as dizziness, insomnia and emotional instability can choose foods rich in B vitamins, such as millet, beans, lean meat and milk, which are useful for maintaining the function of the nervous system and promoting digestion. The tryptophan contained in milk has a sedative and sleeping effect. Calcium has the effect of inhibiting nervous excitement, and the intake of food rich in calcium makes it easy to maintain emotional stability, and can also strengthen teeth and bones and prevent osteoporosis. It is especially noteworthy that soy not only replenishes calcium, but also contains the phytoestrogen isoflavone, which can make up for the lack of estrogen in menopausal women. Drinking 500 ml of soy milk or consuming more than 100 grams of soy products daily has a good regulatory effect on the endocrine system. Menopausal women have disorders of water and salt metabolism, which can easily lead to water and sodium retention, causing swelling and further increase in blood pressure. Therefore, salt should be limited, and the amount of salt used should be half of that in young and middle age. The amount of food should be properly controlled, and less sweet and fatty food should be eaten to prevent fattening. Eat more fruits and vegetables with high fiber content, such as bananas, pears, celery, leeks and cabbage, to promote intestinal peristalsis and prevent constipation. Menopausal women should not smoke and drink alcohol, and should not drink coffee, strong tea and other stimulating drinks. The sour dates and red dates have a calming and antihypertensive effect and can be eaten more often. Exercise and conditioning Active participation in sports activities can promote metabolism, enhance the physiological functions of various organs and improve physical quality. It can also improve the psychological quality and improve the ability to adapt to unexpected events. You should choose sports with low volume and slow pace, such as tai chi, sword practice, jogging, walking, etc., which are beneficial for preventing many menopausal symptoms. Repeated muscle activity can also improve the regulation of excitation and inhibition of the nervous system, thus allowing the cortical functions to be regulated, which is also good for insomnia and mental depression. When menopausal women exercise, they should choose a suitable exercise program according to their physical condition and interests, and stick to it step by step. The author believes that the best exercise project is skipping rope. When people jump rope, the whole body is active, the brain is also in constant motion: at the same time, the hand holding the head of the rope constantly rotating, will stimulate the thumb points, the brain issued a benign stimulation, increase the vitality of brain cells, improve thinking and imagination. Sleep conditioning The sleep problems of menopausal women are mostly due to the decrease of estrogen and progesterone production during menopause, which reduces the quality of sleep and even leads to sleep disorders, thus affecting the overall quality of life. Moreover, poor sleep at night, poor rest and irregular life can aggravate other menopausal symptoms. A regular routine puts people in a relatively “stable” environment and helps them gradually adapt to a series of changes in the body. Menopausal women should try to avoid reading exciting articles, novels, movies and dramas before going to bed, but they should not be afraid to fall asleep for fear of not sleeping well at night. Drinking a glass of hot milk and having a foot massage before bedtime can have a positive effect on menopausal women’s sleep. Wearing face-value pajamas and keeping the bedroom at the right temperature can promote a quick sleep. Psychological adjustment Menopause is a normal physiological change process for women, so there is no need to be overly anxious about it. It is important to lift the burden of thought, maintain an optimistic and happy mood, and actively engage in life and work. A good mood can improve and coordinate the excitability of the cerebral cortex and nervous system, which is beneficial for improving resistance to disease, promoting health and adapting to the changes of menopause. For patients with emotional instability, irritability, anxiety and depression, care should be taken to maintain an optimistic and open-minded disposition and to believe that the uncomfortable symptoms will gradually disappear. If necessary, short-term application of anti-anxiety and anti-depressant drugs can be used under the guidance of a doctor. You should pay attention to cultivating your hobbies, such as raising flowers, birds, fish, calligraphy, painting and knitting, which can not only divert your attention from menopausal symptoms, but also overcome the bad mood of “restlessness” with the habit of “quietness”. You can also participate in some social and sports activities to dilute the bad mood by being busy and fulfilled. The regular and normal sex life can activate the secretion of sex hormones and help both men and women go through menopause smoothly. Therefore, men and women in menopause without serious diseases can have a normal sex life. However, you should not indulge in sexual desire, and you do not need to worry about the loss of sex drive or sexual function. Due to the lack of estrogen in menopausal women, the vaginal epithelium may atrophy and lose lubrication, causing difficulty or pain during sexual intercourse.