After a woman's menopause, remember to 'round up' your diet to keep your health and beauty!

Menopause is one of the most important periods in a woman's life. It usually starts at the age of 45 and ends at the age of 55. During such a period, a woman's ovarian function will gradually turn from a prosperous state to a decline until it disappears completely.

Menopause makes women transition from adulthood to old age, and the internal changes in the body are very huge. Many women will experience this or that discomfort during menopause, and even some health problems.

01

The importance of female menopause maintenance

Early menopausal changes are caused by a severe drop in estrogen due to the decline in the regulation of female reproductive function and the cessation of ovulation. Why do we emphasize that women should pay attention to the maintenance of menopause, because the biggest impact of menopause on women is a large decrease in estrogen.

First of all, we need to understand the role of estrogen on the human body: protect nerves, reduce intraocular pressure, affect mood, fight skin aging, maintain bone density, strengthen the heart, protect the elasticity of blood vessel walls, and reduce the risk of colon cancer.

In menopausal women, estrogen rapidly drops to a very low level, the benefits of estrogen on the body will disappear, and various body functions may be affected, such as decreased bone density, weakened heart and blood vessels, and accelerated skin aging. If women don't maintain these specific bodily functions, health problems can ensue.

02

What are the discomforts of menopause

Some menopausal women have strong self-endocrine regulation ability, and the body can reach the balance of endocrine by itself, so there is no menopausal symptoms. Most women will have mild or severe menopausal syndrome during menopause. According to WHO data survey, about 80% of women will experience discomfort during menopause.

The most common symptoms of menopause in women are sweating and hot flashes, accompanied by frequent physical fatigue and irregular menstruation problems. The mental and sensory symptoms are mood fluctuations and sleep discomfort, such as restlessness, depression, paranoia, sensitivity, forgetfulness, nagging, and irritability.

Relevant studies have found that most women have common symptoms and will last for about 5 years, while a small number of women will last for 6 to 10 years. The special symptoms of women in menopause are neurological symptoms and cardiovascular symptoms, such as chest tightness, dyspnea, angina pectoris, palpitations, etc.

03

Menopause diet please follow the "rounding up" principle

Women's menopause, from another point of view, is also a transition period for women to enter old age. During this period, women's bodies age faster, so they need to pay special attention to their health.

When it comes to maintaining health, scientific diet is the most basic and most important. During menopause, women need to cut their diets according to their physical conditions. We summarize it as "rounding up".

"Quit": 4 things you must give up during menopause

1. Get rid of cholesterol

Women should control their cholesterol intake after entering menopause, and the daily intake should be controlled within 400 mg. Reduce the intake of roe and fatty meat. Because women are more prone to cardiovascular health problems after menopause, reducing cholesterol intake can be prevented.

2. Cut out saturated fat

Fatty meat and fat contain more saturated fat, which is not good for cardiovascular health.

3. Get rid of excess salt

After menopause, kidney aging is accelerated in women, and excessive intake of salt will increase the burden on the kidneys, aggravate the symptoms of menopause, and be more likely to induce a variety of health problems. It is recommended to limit the intake of salt to less than 5 grams per day.

4. Tobacco and alcohol

There are as many as 69 known carcinogens in tobacco smoke after combustion. Smoking not only affects the immune function of the respiratory tract, damages the health of the lungs, but also is not conducive to the health of cardiovascular and cerebrovascular, leading to early menopause in women. Menopausal women should not drink excessively, and the intake of alcohol should be controlled at 5 to 10 grams per day.

"Five Intakes": Menopause is recommended to increase the intake of these substances

1. Increase your intake of antioxidants (vitamin E)

The human body will continuously generate free radicals in the process of metabolism. Free radicals have a strong oxidative effect, which will lead to cell aging and death. Antioxidants can help eliminate free radicals, thereby delaying aging.

After women start menopause, estrogen decreases, skin, cardiovascular and other organs and tissues will begin to accelerate aging, so the intake of antioxidants is essential.

The best antioxidant is vitamin E. Vitamin E is mostly found in plant tissues. It is abundant in beans and vegetables, and wheat germ is the most abundant. These foods can be eaten more.

It is suggested that women should increase the supplementation of vitamin E preparations in an appropriate amount after menopause, which can make up for the shortcomings of insufficient food intake.

2. Increase the intake of calcium and vitamin D

The lack of estrogen in menopausal women can cause a decrease in bone density, which is more likely to lead to the appearance of osteoporosis. Therefore, it is necessary to supplement calcium reasonably to avoid the occurrence of osteoporosis.

Relevant studies have found that calcium deficiency is the common cause of aging and chronic renal failure. The manifestation of human aging is the increase of intracellular calcium content, and the phenomenon of "calcium migration" occurs between human bones and circulating fluid, that is, calcium in the bones will be diluted into the blood.

After menopause, women should consume about 1 gram of calcium per day. Therefore, in addition to eating more calcium-rich foods in their daily diet, it is also recommended to supplement calcium supplements such as calcium tablets, and pay attention to vitamin D when supplementing calcium. supplementation to promote calcium absorption.

3. Increase the intake of B vitamins

Menopausal women may experience adverse mental and neurological problems, such as mood swings, palpitation, insomnia, and memory loss.

Eating more foods rich in B vitamins, such as animal liver, lean meat, rice bran, wheat bran and other foods, can help relieve nerve and mental discomfort.

4. Increase protein intake

The body's needs for amino acids change with age, and women's need for amino acids increases during menopause. Menopausal women supplementing with more protein can avoid the problem of unbalanced burden on the body, thereby avoiding a variety of health problems and increasing physical fitness.

The best way to supplement the protein diet is to eat an egg every day, drink a glass of milk, and increase the intake of white meat such as fish and chicken.

5. Increase the intake of phytoestrogens

Menopausal women experience a rapid decline in estrogen. An appropriate increase in the intake of plant stimulation can relieve menopausal discomfort and delay aging. Foods containing phytoestrogens are: bananas, soybeans, spinach, green beans, melons, beets, walnuts, garlic, fungus, silky chicken, mushrooms, etc.