Menopause is a physiological change process that every woman goes through, and this period is a transitional period from reproductive to old age, and it is also a normal part of the aging process in women. By the time most women reach the age of 50, their bodies have already begun to enter menopause.
During this period, the woman's body undergoes great changes, such as menopause, sagging skin and decreased immunity. Psychological aspects will also be affected, the arrival of menopause, will lead to women often have emotional instability, often anxiety, become irritable and other symptoms. Some women also experience severe insomnia, headaches and other symptoms.
At this time, women will also become very sensitive and need their families to care for and understand them. In daily life, it can be conditioned through diet. So, do you know what nutrients women should supplement when they enter menopause?
Why do women become more sensitive during menopause, and what are the manifestations?
For the arrival of menopause, if not adequately prepared, it is easy to cause women's emotional sensitivity during this period. Because the arrival of menopause represents the body entering a state of aging. Faced with such a situation, women are often emotionally unstable, coupled with their lack of knowledge about menopause.
The following symptoms are mostly manifestations of menopause in women;
1. Large mood swings
When menopause arrives, the most common symptom in women is that they have a lot of mood swings, and they often feel very lost, irritable, and depressed. Most of this is because of the decline and loss of female ovarian function, which will secrete many hormones, which will promote emotional fluctuations and emotional instability.
In addition to this, women who are menopausal are always cranky. When the words of anyone around them are inappropriate, menopausal women will drill the horns vigorously and often produce sensitive emotions. This condition is also caused by changes in hormone levels in the body.
2. Weight gain
As menopause begins, there are some changes in a woman's body. Women are more likely to be obese during menopause because after a woman's menstruation stops during this period, the female body readjusts estrogen.
However, as hormone levels gradually decrease, fatty tissue accumulates in parts of the body, eventually leading to a gradual increase in weight. In particular, the waist and lower abdomen are the two parts that are most likely to accumulate fat, and it is easy to get fat.
3. The skin becomes worse
During menopause, the skin changes in women are the greatest. As they get older, women's skin loses its original elasticity, its gloss becomes dull, and her skin is always in a dry state. This is due to secretion problems in the sebaceous glands of the skin, coupled with the gradual decline of estrogen, which will lead to bad changes in women's skin.
Second, menopausal emotional instability, may wish to try these 5 foods
1. Eat more soybeans
During menopause, all aspects of a woman's body will change, especially the phenomenon of obvious aging. In order to prevent such a situation, it can be alleviated by means of food supplements.
Menopausal women can eat more soy foods on weekdays, because soy products are rich in a large number of isoflavones, which can effectively promote the increase of estrogen and effectively alleviate the uncomfortable symptoms caused by menopause.
For example, foods such as soybeans, tofu, and soy milk that are common in life are very suitable for menopausal women to eat. These foods can not only alleviate the discomfort caused by menopause to women, but also effectively prevent osteoporosis and a series of cardiovascular and cerebrovascular diseases in menopausal women.
2. Eat more vegetables and fruits
Eating more vegetables and fruits is very necessary for menopausal women, most of which are rich in vitamins, dietary fiber, minerals and other trace elements. Women often eat these foods to promote good health, but also play a role in beauty and beauty.
Experts recommend that the daily intake of vegetables for menopausal women should reach 500 grams, and the intake of fruits should reach 250 grams. Usually try to choose green leafy vegetables with darker colors, such as common broccoli, spinach, rest vegetables, etc. are very suitable for menopausal women to eat.
3, eat some seafood appropriately
Fish and shrimp are rich in protein, which is also rich in unsaturated fatty acids, most of which are high-quality proteins, and the intake of these two foods will not cause obesity in women.
The high-quality proteins rich in fish and shrimp can effectively repair women's tissue function and improve their immune function.
Therefore, after women enter menopause, when choosing food, they try to choose such high-quality protein foods. Experts suggest that menopausal women can eat seafood 3-4 times a week, such as salmon, cod, perch, etc. are suitable for menopausal women to eat.
These deep-sea fish are rich in Ω-3 fatty acids, which promote estrogen secretion in women, which are very useful for menopausal women. This substance can also play a good role in vision, effectively enhance the brain nerve function, the most important thing is to prevent the emergence of chronic diseases in the body.
4. Eat more whole grains
Whole grain foods mainly include buckwheat, brown rice, oats and other foods, which are rich in B vitamins and other trace elements. The presence of these substances can improve the metabolism of menopausal women, and can also effectively alleviate the anxiety of menopausal women.
Whole grains are also rich in soy isoflavones, which are a boon for menopausal women and can effectively improve various uncomfortable symptoms of menopause. The dietary fiber rich in whole grains can effectively control the phenomenon of elevated blood sugar, and can also prevent the occurrence of diabetes, the most important thing is to regulate the intestinal flora, thereby protecting the body's intestinal function health.
5. Dairy products
In general, women with menopause often have insomnia, so you can drink some milk to alleviate it, and drinking a glass of milk before going to bed can play a calming role. It can further alleviate the symptoms of emotional irritability and poor sleep quality caused by menopause. Moreover, milk is rich in calcium components, which can also play a role in calcium supplementation and prevent the appearance of osteoporosis.
Third, 3 kinds of nutrient intake, to alleviate the symptoms of discomfort during menopause
1. Adequate intake of vitamins
For women who are menopausal, it is very necessary to give the body adequate intake of vitamins. If you want to consume enough nutrients, you can supplement nutrients through a scientific diet. Because menopausal women are very prone to anxiety, vitamin supplementation can effectively improve women's anxiety.
In daily life, menopausal women can properly prepare some vitamin-rich foods for themselves. For example, foods such as spinach, coarse grains and seafood, which are common in life, are very suitable for consumption. Usually, you can also eat more fruits rich in vitamins, such as mango, longan, kiwi fruit, etc.
Women who are menopausal are very prone to poor sleep quality. Because of the hormonal changes in the body, it is usually possible to think wildly when sleeping, resulting in a decrease in sleep quality. In the face of such a situation, you can eat some foods rich in vitamin B12, such as drinking milk, eating fish, animal offal and other foods for dietary therapy.
2. Supplement calcium
When a woman has menopause, the body's estrogen will gradually decline. With the decline of estrogen, women's bones are not effectively protected, so there will be bone calcium loss, and bone strength will gradually decline. If these phenomena are not effectively alleviated, they can lead to osteoporosis.
However, calcium is an important part of the human bone composition and can play a good therapeutic role in osteoporosis. However, just simply carrying out calcium supplementation cannot achieve a good therapeutic effect. At this time, it can be supplemented by supplementing with adequate vitamin D.
Vitamin D is rich in a large number of nutrients, which can combine calcium and phosphorus to promote the normal functioning of the body's metabolic functions, which can promote women's effective absorption of these nutrients. When women consume sufficient calcium, they can well prevent the phenomenon of osteoporosis. As women age, the rate of bone loss in the body also accelerates.
In order to effectively prevent osteoporosis in the long term, calcium supplementation should be adhered to in peacetime. You can eat more calcium-rich foods, milk, yogurt, soy products, kelp and other foods can play a role in calcium supplementation. Usually, when you have time, you can also bask in the sun, because basking in the sun can also supplement calcium to the body.
3. Supplement protein
Menopausal women must do protein supplementation, because ensuring that the body consumes enough protein can not only effectively prevent the role of facial aging, but also improve the body's immunity and resistance, but also prevent the body from other diseases. There are many protein-rich food options in life, such as eggs, soy products, fish, lean meats, milk, etc. are rich in protein.
Fourth, women are irritable during menopause, may wish to try these methods to teach you to easily pass through menopause
1. Exercise reasonably
All women are very concerned about their own image, and women who have entered menopause cannot accept their image changes for a while. Not only is the appearance aging, but the figure has also begun to deviate, which is actually relatively normal.
Usually, you can carry out some appropriate exercise exercises, and exercise can improve the metabolism of the human body. This can delay the phenomenon of aging of the face, and can also maintain a better figure.
2. Maintain a positive attitude
The arrival of menopause means that women have entered a state of aging, and most women cannot accept such a contrast, so irritability often occurs. In fact, as long as you maintain a positive attitude, you can easily get through menopause.
When all aspects of the body appear in a state of aging, you may wish to be bold to accept it, each age has a different beauty. After all, everyone goes through menopause, but sooner or later.
Entering menopause, try to avoid long-term depression and emotional irritability, and be sure to maintain a good attitude at all times and pay attention to emotional regulation at any time. Maintaining a good attitude can well prevent the occurrence of other diseases.
3. Talk to family and friends
It is best for anyone not to sulk for a long time, if long-term sulking will lead to a series of diseases in the body. When your mood is unstable, you often have irritability, depression, and depression. You may wish to boldly open the knot of your heart, tell the bitter water in your heart with your relatives and friends around you, and solve the doubts in your heart together. Do more of what you love and allow yourself enough time to get through menopause with ease.
epilogue:
Menopause is a special stage that women will go through, and the arrival of this stage will cause great changes in women's physical and psychological aspects. With the decline of ovarian function, hormones in the woman's body will also change, which will lead to some uncomfortable symptoms in the woman's body. At this time, it can be prevented by means of dietary therapy.
During this special period, women must put a good mind and actively and correctly understand menopause. You can do more of what you like, and you can also cultivate various hobbies. Try to keep your emotions stable and avoid big ups and downs. And pay attention to exercise and eat a healthy diet, so that you can easily pass through menopause.