Menopause is the transition from maturity to aging and is a turning point in the aging process, generally 45D50 years for women and 55D60 years for men. When a middle-aged person enters menopause, he or she will have many physical reactions to menopause, which are generally less prominent in men than in women. If middle-aged people in menopause can make reasonable arrangements and adjustments in living and diet, it will play a positive role in physical and mental health.
1. Correct understanding
Correctly understand the psychosomatic reactions of menopause and keep your spirit happy. People who are approaching menopause should grasp the psychological knowledge about menopause in time, and if they can treat it correctly and pay attention to health care, most of them can pass through it slowly.
2.Self-regulation
The mental and physical changes of menopause can easily make individuals emotionally unstable and irritable, and these psychological reactions can lead to or accompany physiological reactions, thus forming a vicious circle. Therefore, it is necessary to learn and improve the ability of self-regulation and self-control.
3, avoid loneliness Never be lonely and avoid being sick.
Harmony between husband and wife Husband and wife should be considerate and caring of each other, and maintain normal sexual activity
4.When to enter menopause
Generally speaking, women enter the age of 40 after the gradual decline of ovarian function, from this time until one year after complete menopause is called menopause. The initial manifestation is menstrual disorders, periods begin to lengthen, menstrual volume decreases, ovulation gradually stops, estrogen secretion decreases, this condition is also called the menopausal transition period.
Symptoms of menopause in women. About half of women have menopausal syndrome, which is characterized by paroxysmal hot flashes, excessive sweating, insomnia, panic attacks, numbness in the limbs, and in some cases, emotional changes, easy anxiety, depression, and temper tantrums. Twenty to 30 percent of women will have more obvious symptoms that affect their normal life, and some even have the tendency to commit suicide.
5.Arrange your life and living
〈Living in moderation, living in a normal way〉: early to bed, early to rise, regular start, and ensure 7-8 hours of sleep every night. Those who have the conditions should sleep for half an hour to one hour after lunch, and should not watch thrilling and tragic television or movies at night; eat on time and in quantity, pay attention to avoid being too hungry and too full, especially in the evening can not drink strong tea or coffee; develop the habit of defecation on time, because menopause is easy to constipation, not on time can aggravate constipation; work or study on time, do not overwork; regular and planned physical exercise or physical labor According to your hobbies, you can take part in some relaxing and physical activities, such as reading books, raising birds, planting flowers, playing chess, etc.
〈Work and rest, active rest〉: In the arrangement of work should be appropriate to limit the working time, should not work continuously, should not be excessive tension, labor intensity should not be too much. Daily work or study to 6-8 hours is appropriate, every 1-2 hours should rest 10-15 minutes.
〈Environmental pleasant〉: Try to make housing to achieve good ventilation, good lighting, temperature and humidity, room furnishings simple, neat, comfortable, generous conditions.
〈Meals need to be scientifically deployed
Three meals a day should be scientific: animal and plant food with plant-based; not partial food, not picky taste, coarse and fine collocation; not sweet, not salty, not greasy; regular meals, meals appropriate, but not full; less fried, barbecued and smoked food.
Daily bag of milk, staple foods to enough: a bag (about half a pound) of milk or goat’s milk contains 250 mg of calcium, which helps reduce osteoporosis, prevent hypertension, atherosclerosis; about 350 grams of staple foods daily, supply the body with energy and heat, to rice, noodles, coarse grains, dry beans and potatoes as the first choice.
Three servings of high-protein food daily: that is, 50 grams of lean meat, or 1 egg, or 100 grams of tofu, or 100 grams of chicken and duck, or 100 grams of fish and shrimp, of which fish, shrimp and beans are the most ideal.
About 500 grams of vegetables and fruits daily: such as cabbage, celery, spinach, carrots, pumpkin, bitter melon, tomatoes, apples, bananas, etc., rich in vitamins, minerals, dietary fiber and natural antioxidants, which can lower blood lipids, lose weight, and improve immunity and prevent constipation.
Intake of essential fats: Menopause itself is caused by low estrogen levels, so it cannot be a vegetarian diet. Since fat is an important place in the body for estrogen production in addition to the ovaries, moderate fat intake is necessary to reduce the risk of fracture due to osteoporosis.
Eat more “nucleic acid food”: “nucleic acid” can slow down aging, rich in “nucleic acid” food are fish and shrimp, mushrooms, fungus, pollen, etc..