When women enter menopause, most of them will experience physical and psychological changes, such as insomnia, agitation and other uncomfortable symptoms due to the decrease of ovarian function and estrogen level in the body. According to some data, about 75% of menopausal women experience symptoms of varying severity, and only 10% to 15% of them require treatment. It is worth mentioning that a significant proportion of menopausal women can go through menopause without any discomfort, and most of those who do have symptoms can successfully go through this physiological transition through their own psychological adjustment and appropriate conditioning. It is important to establish the concept that menopause is a “physiological transition” and that menopausal women should insist on participating in work and social activities and doing what they can; retired menopausal women should also arrange some time to participate in recreational and sports activities that are good for the body and mind To prevent psychological “aging”, retired menopausal women should also schedule some time to participate in recreational and sports activities. If you find that your mood is depressed and pessimistic or irritable, you should talk to someone you trust and talk about your depression and doubts, or even cry. These can help vent bad emotions, and if necessary, psychological counseling and psychotherapy to correct the psychological imbalance. Secondly, appropriate physical exercise can promote the body’s metabolism and blood circulation, while menopausal women can also exercise to control weight and prevent osteoporosis, hypertension, etc. The exercise program can be selected according to each person’s health condition, environmental conditions, etc. The amount of exercise from small to large, in order to be able to support the degree of physical strength, but the exercise must be adhered to in order to receive the desired effect. The diet should be “mixed” but in moderation. Not everyone in menopausal women needs to be “supplemented”, but due to changes in their physiological conditions, they must pay careful attention to their diet. First of all, menopausal women are less able to metabolize sugar and less able to lower blood lipids, while their need for various amino acids is higher than that of young people, so menopausal women’s recipes should be low in fat, low in sugar and high in protein. Pay attention to supplementing calcium-rich foods. The World Health Organization recommends that the ratio of the three main calorie-generating nutrients should be 1 to 1.2:2 to 2.2:3.3 to 6.9, i.e., carbohydrates (cereals) should be the main nutrient, but the total intake should be reduced by 5% to 10% compared to young people. The intake of fat should be mainly vegetable fat, and protein should be high quality protein such as fish, eggs, milk, soy products and lean meat. According to the theory of Chinese medicine, the diet for menopause should be based on nourishing the kidneys and nourishing the blood, while favoring the nourishment of kidney yin to gain brain veins, nourish the heart and mind, and strengthen the waist and knees. It should be noted that in addition to psychological adjustment, physical exercise and dietary regimen, regular gynecological checkups and breast self-examinations should be carried out. The following are a few exercise suggestions 1, brisk walking: this is an easier aerobic exercise, the beginning can walk 15 ~ 20 minutes, and then gradually increase the walking time, the speed can also be gradually accelerated from slow. Some studies have shown that the brisk walking time within half an hour, can only achieve the purpose of consuming visceral fat, only the exercise time to reach more than 1 hour, can consume subcutaneous fat, to receive the effect of bodybuilding, we must have a certain amount of exercise. Women with better physical strength, can also jogging, with the same exercise effect as brisk walking. 2, taijiquan and taiji sword: can stretch the muscles and move the waist and knees, and regulate the function of the plant nerves. 3, ball: badminton, gateball, table tennis and other sports can improve the sensitivity and responsiveness of the body, is to enhance the physical strength of the whole body exercise, exercise to pay attention to the occurrence of sports injuries. 4, swimming: can make the whole body muscle stretching, increase lung capacity, improve cardiorespiratory function. Chinese herbs and foods for menopausal women 1, nourishing the kidneys and benefiting Yin class: snapper, grass turtle, sea cucumber, fish gelatin, lady’s mantle, cordyceps, oyster meat, lemon meat, royal jelly, etc., for insomnia and dreaminess, dizziness and tinnitus, blurred eyes, diminished vision or occasional hot flashes and sweating, restlessness and other symptoms with red tongue, thin yellow moss and fine pulse. In particular, fresh royal jelly also contains gonadotropin-like substances and improves the body’s immune function, which is most suitable for menopausal women with estrogen deficiency and can better improve their quality of life. 2, nourish the kidneys and blood class: mulberry, system shouwu, black sesame, black beans, wolfberry, walnut meat, yuan meat, shrimp skin, etc.. Suitable for dizziness, back pain, numbness of the limbs, sleeplessness and other symptoms and light tongue, thin white coating, sunken and weak pulse. 3, strengthen the spleen and water category: yam, celery, capers, eyebrow beans, peanuts, gum stock blue, garlic, onion, ginger, oats, corn, etc., for the limbs tiredness, urinary frequency and short, thin stool or limb swelling and other symptoms and light fat tongue, white moss, thin and slow pulse. 4, invigorate blood circulation and remove blood stasis: black fungus, hawthorn, salvia, motherwort, vinegar, etc. It is suitable for those who have high blood lipids, headache and dizziness, numbness of limbs, etc. and see dark red tongue or petechiae and string pulse. 5.Clear heat and detoxification class: mung bean, chrysanthemum, soybean, nori, green tea, kelp, etc. It is suitable for those who suffer from heart and chest congestion, dizziness and headache, dry mouth and stool, with red tongue, yellow fur and string veins.