Menopause means a woman’s life is about to enter old age.
But many people always think: I am still young, and menopause is still far away from me~
But in fact, there are some behaviors that can make you amenorrhea early, and some girls do it every day.
① Strict diet
A diet that is too strict may scare away the “big aunt” and cause amenorrhea!
Cholesterol is a important raw material for synthesizing estrogen and progesterone. When there is too little body fat, the production of estrogen and progesterone will decrease. Once estrogen and progesterone are insufficient, Menstrual reduction, or even amenorrhea. [1]
② Too much exercise
Women’s ovulation cycle and menstrual cycle are regulated by a very wonderful “link” – the hypothalamus-pituitary-ovarian axis.
Long-term high-intensity, high-load exercise and rapid weight loss can lead to disordered functioning of this “link”< /strong>. [2,3]
The ovaries do not receive the “command” to reduce the secretion of estrogen and progesterone, resulting in ovulation disturbance >, oligomenorrhea or even amenorrhea. [2,3]
(ovulation disorder)
Adolescents are more likely to experience menstrual disturbances due to diet, exertion >.
Because they are growing and developing, they need more available energy to maintain the normal function of this “link”, and their hypothalamus and pituitary gland contribute to body weight The rapid decline of moresensitive.
③ Too much stress
Long-term anxiety such as work stress, study stress, fear of gaining weight, and fear of gaining weight Personality disorders such as >excessive pursuit of perfection and paranoid may temporarily affect the function of the hypothalamus, leading to the arrest of ovulation and menstruation. [4,5]
(Source: Internet)
There are also some endocrine disorders that can also cause amenorrhea, such as:
(Pituitary Tumor)
1. Lose weight at an appropriate rate
The safe weight loss rate recommended by the National Institutes of Health is 1~2 catties/week, which is about 1% of body weight. [6]
2. Eat meat to lose weight
The core of weight loss is restricting total calorie intake, but also pay attention toNutritional Balance!
We can:
① Eat less processed foods (such as candied fruit, biscuits and other snacks), drink less sugar-sweetened beverages, and control table salt< /strong>Intake.
② Eat more vegetables, fruits, beans, whole grains, dairy products, and moderate meat and nuts.
③ Use unsaturated fatty acids (such as rapeseed oil, sunflower oil, olive oil, etc.) to replace some of the saturated fatty acids (such as butter) , lard, coconut oil, etc.).
If it is difficult for you to lose weight, you can also go to the nutrition department of the hospital and ask a clinical nutritionist to customize a “recipe” for you.
3. Don’t exercise too hard
No matter what type of exercise, gradually increase the amount and intensity of exercise.
Also ensure energy intake, especially carbs.
If you like strength-based sports, such as cycling, paddleboarding, long-distance running, etc., which have become popular recently, be sure to understand your exercise load< /strong>, don’t pursue a particularly large amount of exercise right away.
4. Document the menstrual cycle
Girls are advised to keep track of their menstrual cycles each month.
Once you find that you have no menstrual cramps for 3 consecutive cycles, you should go to the gynecology department immediately to check the cause.
(Possible causes of missed periods)
5. Calm down and release stress
If you’re always anxious, angry, “stressed“, try each Use Notepad, Voice Memo to record stressful events and why you’re anxious and in a bad mood when you’re anxious.
This is a form of catharsis that can make you feel better.
Exercise, Tag with friends, set reasonable limits and reject< /strong>Requests that create too much stress can also keep us “away” from stress.
If you are unable to address the stressor, unable to relieve stress on your own, you can also try visiting the hospital’s psychology department strong>Ask for help.
Don’t worry about taking medication when you get to the psych department, there are now cognitive behavioral therapies such as relaxation training and stress management.
(Source: Internet)
Mopause is a reality that every woman cannot escape, and no matter who it is, it will be faced one day.
But as long as you girls try to maintain healthy living habits, it can make it come slower~
Reviewer
Wang Wei| Deputy Chief Physician, Department of Obstetrics and Gynecology, Second Hospital of Shanxi Medical University
References
[1] Ma Shiyue. Research progress in functional hypothalamic amenorrhea [J]. International Journal of Reproductive Health/Family Planning, 2020,39(1):67-70.
[2] XuYi, Luo Ruoyu, Zhang Qing, Li Hua. Research progress on exercise-induced menstrual disorders. Chinese Journal of Obstetrics and Gynecology, 2012, 47(4): 315-316 Institution: Department of Obstetrics and Gynecology, People’s Hospital of Wuhan University, 430060
[3] Allaway HC, Southmayd EA, De Souza MJ. The physiology of functional hypothalamic amenorrhea associated with energy deficiency in exercising women and in women with anorexia nervosa. Horm Mol Biol Clin Investig. 2016 ;25(2):91-119.doi:10.1515/hmbci-2015-0053
[4] Meczekalski B, Katulski K, Czyzyk A, Podfigurna-Stopa A, Maciejewska-Jeske M. Functional hypothalamic amenorrhea and its influence on women’s health. J Endocrinol Invest. 2014;37( 11): 1049-1056. doi: 10.1007/s40618-014-0169-3
[5] Gan Jingwen, Deng Shan. A case of functional hypothalamic amenorrhea [J]. China Clinical Case Results Database, 2022, 04(01):E019-E019.
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[6] Services U.S. Department of Health and Human Services. NIH Publication No 98-4083. Washington: 1998. Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: the evidence report.
[7] Bureau of Disease Control and Prevention, Ministry of Health of the People’s Republic of China. Guidelines for Physical Activity for Chinese Adults [M]. Beijing: People’s Health Publishing House, 2011.
[8] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents [M]. People’s Health Publishing House. 2022.
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