Menopause is the last menstrual period in a woman's menstrual cycle and an important marker of a woman's transition from childbearing age to non-childbearing age. From the age of 45, women gradually enter the pre- and post-menopause period, when many changes occur in the body, such as hormone level fluctuations, osteoporosis, mood swings, etc. In order to maintain good health, women during this period should try to do 3 more things and 2 less at the same time.
3 things you can do as much as you can
1. Balanced diet and nutritional supplements
As we age and hormone levels change, so do the body's need for nutrients. At this stage, women should ensure that they are getting enough calcium, protein, vitamin D, and other key nutrients to maintain bone health, heart health, and overall physiological function. At the same time, reduce your intake of sugar, saturated fats, and processed foods, and increase whole grains, vegetables, fruits, and foods rich in omega-3 fatty acids, such as fish and nuts.
2. Exercise regularly and stay active
Exercise is essential for relieving menopausal symptoms and maintaining good health. Regular aerobic exercise (e.g., cycling, swimming, brisk walking) and strength training can help improve heart and lung fitness, strengthen muscles and bones, improve sleep quality, and stabilize mood. In addition, it is also important to maintain daily activities, such as walking, housework, gardening, etc., which can help burn energy and stay active.
3. Manage stress and maintain a positive attitude
Menopause can bring psychological challenges, such as mood swings, anxiety, and depression. Therefore, it is important to learn to manage stress and maintain a positive mental state. You can relax by meditating quietly, practicing yoga, taking deep breathing, getting a body massage, or whatever you like. At the same time, maintaining social activities, developing hobbies, seeking support and counseling can also help cope with the challenges of this time.
2 things to do as little as possible
1. Avoid excessive alcohol and coffee
Excessive amounts of alcohol and caffeine may exacerbate menopausal symptoms such as hot flashes, insomnia, and mood swings. While moderate alcohol and coffee may not be too much of a problem, it is advisable to limit your intake and watch your reactions and adjust if you feel unwell.
2. Reduce tobacco use
Smoking not only increases the risk of cardiovascular disease, lung cancer, and several other diseases, but also accelerates the process of osteoporosis and aging. During menopause, women's bone health is especially important due to the decline in hormone levels. Therefore, it is very important to quit smoking, or at least reduce tobacco use.
In addition to the 3 tips mentioned above, there are other lifestyle habits that can help women cope with the changes before and after menopause. For example, maintain adequate sleep time, good sleep quality, and avoid staying up late, staying up all night and not getting enough sleepMaintain a normal weight range and avoid obesity and malnutrition;Avoid the dangers of smoking;and regular health screenings such as check-ups and breast exams. The formation and maintenance of these living habits not only contribute to the maintenance of physical health, but also contribute to the improvement of quality of life and work efficiency.
In addition, for some women with severe menopausal symptoms, such as severe hot flashes, insomnia, emotional problems, etc., they can receive hormone replacement** or other medications** under the guidance of a doctor. These methods can help women relieve symptoms and improve their quality of life. However, it should be noted that receiving any medication** should be carried out under the guidance of a doctor, and avoid blind use or abuse of drugs on your own to prevent unnecessary side effects.
Everyone's experience is unique, let's embrace each stage of life with a positive attitude and enjoy a healthy and happy old age!