What nutritional supplements should women take during menopause?

　    Menopause is another focus of a woman’s special period and another turning point. As a woman, menopausal nutrition must keep up.

　　female Vulnerable groups are easily affected disease From a physiological point of view, women are also in trouble. Some diseases are also caused by unique physiological factors, and menopause is one of the most prominent ones. It is a turning point in the aging process, a transition period from maturity to aging, and generally occurs in women aged 45-50. For this reason, experts say: Treating menopause is not as difficult as imagined, and good results can be achieved by changing women's eating habits.

　　Develop good eating habits, don’t be partial to eclipses, and have a balanced diet； Avoid being overly full, especially too much sugar and animal fat, which can make the body overweight, increase the burden on the heart, and lead to atherosclerosis. ； Eat meals on time and avoid overeating. Vegetables and whole grains contain more cellulose and hemicellulose, which can relieve constipation and prevent hemorrhoids and colorectal cancer.

　　Increase protein foods. Among the more than 20 kinds of amino acids necessary for the human body, 8 cannot be synthesized by the human body and need to be obtained from food, especially dairy products, eggs, lean meat, fish and soybeans. This type of food can effectively relieve menopausal discomfort.

　　Appropriate intake of carbohydrates Carbohydrates are found in large amounts in rice, noodles, beans, fruits, vegetables, and roots of plants. Carbohydrates provide a source of calories, and excess is converted into fat for storage.

　　Supplement vitamin-containing foods Vitamins are found in foods such as dairy, eggs, meat, beans, fruits, grains, and fish. Since 25% of menopausal women suffer from osteoporosis, bone protein and bone calcium deficiency, it is very necessary to supplement calcium foods. Milk is the richest in calcium, which is easily absorbed and utilized. Developing the habit of drinking 1 to 2 cups of milk every day is very helpful in preventing menopausal fractures.

　　In addition, women during menopause should try to reduce their intake of four substances, including fat, cholesterol, salt and alcohol. They should eat less salty food and should not smoke, drink or drink. coffee . Menopause itself is not terrible, but its impact is far-reaching. Some menopausal patients with more extreme thoughts may even cause some mental illness disease. Therefore, menopausal health care is very important and must be taken seriously. So, how to carry out menopausal health care? ?

　　Actively participating in sports activities can not only enhance physical fitness and control weight, but also improve respiratory function, increase the amount of oxygen inhaled, and ensure sufficient oxygen supply to the human body, thus making patients full of energy, clear mind, and enhanced memory. Repeated muscle activity can also cause nerve The ability to regulate system excitation and inhibition is more complete, thereby regulating the function of the cerebral cortex, and also has a good therapeutic effect on insomnia, mental depression, etc. Exercise can also promote the deposition of calcium in bones to prevent osteoporosis caused by reduced estrogen, but attention should be paid to the amount and intensity of activity, and to avoid falling during activities to prevent fractures. exercise Specific methods include jogging, walking, cycling, Tai Chi, etc.

　　Properly arrange work and rest time. Menopausal patients are prone to fatigue and have trouble sleeping at night. If they do not get enough rest and live an irregular life, their condition may be aggravated. A regular life puts people in an artificially "stable" environment, which helps patients gradually adapt to a series of changes in their bodies. You should try to avoid reading interesting and exciting articles and novels before going to bed, but don't be afraid to fall asleep because of a restless night's sleep. For patients with sweating, flushing, and heartbeat at night, a glass of cold water can be placed by the bedside before going to bed in case symptoms occur. It is advisable not to wear too much clothing and cover under the quilt. You should also pay attention to keeping the room quiet, clean, well ventilated, and at a suitable temperature.

　　Control weight and prevent obesity. Menopausal patients are prone to obesity due to significant changes in the body's biochemical and physiological functions and a relative reduction in various activities. Obesity not only affects the appearance of the human body, hinders physical activity, aggravates the original condition, but is also a predisposing factor for many other diseases, such as hypertension, coronary heart disease , cerebrovascular disease, cholelithiasis, fatty liver wait. Therefore, patients should pay attention to controlling their daily food intake. It is generally believed that the total calories should be reduced by 10% to 15% compared with middle-aged people, eat less sweet and high-fat foods, and increase appropriate physical activities to control weight and prevent the emergence of obesity.