It hurts everywhere except no one!
If you are a woman going through menopause, do you feel the same way?
In fact, it is very normal for you to feel this way. Please don’t think it is sick. According to a survey, among menopausal female friends, the most common 5 The first symptoms were fatigue, irritability, muscle pain in bone and joints, insomnia and hot flashes, and nearly 76.5% of menopausal women would experience joint pain all over the body.
Mainly because female friends will experience changes in hormone levels during menopause. This change comes so suddenly, so many women’s bodies cannot accept such changes, and of course some symptoms will appear. .
The above symptoms are still widely known, but many menopausal women do not know that during this period, nearly 25.1% of female friends will appear25.1% strong>Abnormal blood lipids, 19.2% of female friends may have hypertension, and 5.4% of the population may be in Abnormal blood sugar occurs during this period, and 3.3% of female friends are at risk of coronary heart disease.
Many of us women choose to to endure silently during this special time period, which is actually wrong. Through dietary adjustment and lifestyle changes, it is possible to Interventions for these possible abnormalities in menopausal women can reduce the risk of these problems.
Next, Dr. Xie will start with an article to help you understand the importance of dietary adjustment during menopause step by step!
Talk to everyone from an article
The article I want to introduce to you today comes from an article by experts such as Xi Sisi of Peking University First Hospital, The Analysis of the Necessity of Diet Structure and Diet Guidance for Menopausal Patients /strong>.
Experts conducted a very systematic survey of 290 patients during the study period and found that a large number of menopausal women don’t understand the importance of dietary modification , the unreasonable diet structure is more serious.
In the diet structure of most menopausal women,the calorie ratio of carbohydrates is significantly lower, accounting for only 51.6%, while the calorie ratio of fat is obviously higher, accounting for 51.6%. 33.4%, and most people’s diet structure, the intake of cereals, beans, egg products, dairy products, fish and shrimp and nuts is obviously insufficient, such a diet structure is more difficult for menopausal women. It is easy to increase the risk of hyperlipidemia, hypertension, and diabetes, and it will also have an impact on the fight against menopausal osteoporosis.
Next, let’s talk in detail.
Inadequate intake of grains and legumes
Grains and beans are rich in minerals, multivitamins and dietary fiber, which are very important to our health. It is important to properly increase the intake of this type of food. It has a certain effect on the prevention of cardiovascular and cerebrovascular diseases and diabetes in menopausal women. However, according to research, the daily intake of cereals by menopausal female friends The average amount of mixed beans is only 184 grams, and according to our country’s 2016 Dietary Guidelines for Chinese Residents, the daily intake is 250~400 grams /strong>The cereals and miscellaneous legumes, 184 grams are too small and have not reached the required lower limit.
So menopausal female friends must appropriately increase the intake of some whole grains and whole grains in their diet, such as millet, sorghum, oat, miscellaneous Beans Some red, mung, kidney, and peas are fine.
egg, milk, fish and shrimp ingredients
Eggs, milk, fish and shrimp and other ingredients are rich in high-quality protein, an important source of high-quality protein for our body, and rich in vitamins, Dairy products are the best source of dietary calcium. It is important to know that menopausal women are very prone to a problem called osteoporosis due to changes in estrogen levels. Supplementing high-quality calcium through food is a very important measure to combat osteoporosis.
Eggs also contain vitamins and a variety of amino acids, which can be said to be very suitable for human intake. It is recommended to eat one egg every day. (2022 Dietary Guidelines for Chinese Residents), but there is a special case, such as, if menopausal female friends find high blood lipids after physical examination, then it is recommended to appropriately limit the intake of eggs enter.
In the study, 70% of female friends had insufficient intake of these types of ingredients. According to the guideline, it is recommended that adults eggs should be Controlled at 25-50 grams, dairy products should be no less than 300 grams, soybeans and nuts should be 30-50 grams, fish and shrimp should be 50-100 grams, of course, we do not need to be strictly in our diet. Intake according to this requirement, but appropriately increasing the intake of this type of food is good for our body, we must know this.
Vegetables, fruits
In this study, the average daily intake of vegetables for menopausal female friends is quite sufficient, reaching about 471.5 grams, and the amount of fruit can also reach 300 grams According to the recommendations in the guidelines, adults should consume 300-500 grams of vegetables and 200-400 grams of fruits per day. Female friends do this very well.
If I have to emphasize one sentence, it is that female friends are prone to metabolic abnormalities during menopause, so check blood sugar regularly. If blood sugar is too high, then definitely Be strict with fruit intake.
Meat and fats
In the study, 52.7% of menopausal female friends had excessive meat intake, and 46% had excessive fat intake, which is equivalent to nearly 1/1 2. Female friends who neglected the control of fat during menopause. We all know that excessive intake of this type of food will lead to excess calories. The excess calories will be converted into fat and stored in the body. If things go on like this, it will cause A range of diseases, such as dyslipidemia, diabetes and hypertension.
Therefore, during this period, it is recommended that meat and poultry should be strictly controlled at 50~70g per day. Intake is especially strict, do not exceed 25~30 grams, remember.
menopausal women, you really need to pay attention to our healthy diet, in our research we found that only 10% of female friends have accepted or independently learned how to control the diet of menopause, and 90% of female friends belong to Xiaobai. And diet is so important for us to control menopause, help us regulate the symptoms of menopause, and help us have a better physical health state, please be sure to actively understand this knowledge.
Summary
Food is the life of the people. For female friends who are in menopause, they must strictly control their diet and design their own food scientifically. Diet structure, be sure to achieve a balanced meal, adjust your diet according to your age characteristics and physical condition, and pay attention to the cooking method, try not to cook by frying , stick to low salt, low fat, lowA diet low in sugar and purine, and insisting on intake of high-quality protein, is really important for regulating our health.
At the end of the article, it is also recommended that female friends who are in menopause pay attention to scientific exercise, insist on aerobic exercise such as jogging, swimming and cycling , It is necessary to properly adhere to anaerobic exercises such as lifting dumbbells to better help us adjust our physical state and maintain muscle mass, which is also crucial for us to fight menopause and relieve the symptoms of menopause.
I am Xie Xinhui, who insists on explaining the knowledge of complex diseases in simple language. It is not easy to code words. If you agree with my point of view, please help to follow or like it. If you Or your family and friends are also in menopause and have troubles about menopause, please forward this article to those who need it!
References
[1] Xi Sisi, Hu Zhewen, Bai Wenpei. The necessity of dietary structure and dietary guidance for menopausal patients.
【2】2016 Dietary Guidelines for Chinese Residents