Menopause occurs in both men and women? How to adjust your diet? What should you pay attention to in your life? Huaxi doctors say...

As the saying goes

"When you reach middle age, you have no choice but to soak wolfberries in a thermos cup"

This age

There are social customs outside, and daily necessities inside

It seems like a small thing

You will become emotional, irritable and easily angered

It is also easy to have hot flashes, sweating, back pain...

What on earth is going on?

You may be in a normal stage of life.

menopause

Menopause, also known as perimenopause, refers to a transitional period for women when ovarian function gradually declines from a vigorous state to complete disappearance, including menopause and a period before and after menopause.

Image source: Photo Network

Female menopause can be divided into: premenopause (irregular menstrual cycle), menopause (complete cessation of menstruation for more than 6 consecutive months), and postmenopause . The whole process takes about 2 to 5 years, or even longer. Studies have shown that the average age of Chinese women entering perimenopause (menopause) is 46 years old, and the average age of menopause is 48 to 52 years old.

Menstrual disorders are one of the most common symptoms of menopausal women. Menstruation is often delayed and the amount of menstruation gradually decreases. When estrogen becomes less and less and can no longer cause changes in the endometrium, menstruation stops.

Image source: Photo Network

In addition to menstrual disorders, some women experience significant physiological and psychological changes during menopause, and may also experience:

1

Hot flashes and sweating

There will be waves of fever, flushing, and sweating, which may be accompanied by dizziness and palpitations. Generally, there will be hot flashes during the day and night sweats at night, which may also cause insomnia.

Image source: Photo Network

2

Cardiovascular disease

The incidence of cardiovascular diseases, such as coronary heart disease and hypertension, increases significantly after menopause.

3

Metabolic diseases

Long-term lack of estrogen may increase the risk of metabolic diseases, including abnormal calcium metabolism and sugar and lipid metabolism, such as osteoporosis, diabetes, etc. In particular, the earlier the menopause, the higher the probability of occurrence.

4

Mood changes

The blood pressure of menopausal women fluctuates significantly. They may have emotional instability, become easily agitated, depressed, and may experience personality changes and memory loss.

5

Pain in the body

Some people may experience low back pain, back pain, and pain in the limbs. Some people may develop frozen shoulder, cervical spondylosis, etc.

Image source: Photo Network

Women's menopause has the more obvious sign of menopause. In comparison, men's menopause is more like a slow-changing process, with endocrine function gradually declining and androgen secretion gradually decreasing .

Image source: Photo Network

Some men over 50 may experience symptoms similar to those of female menopausal syndrome, such as neurological dysfunction, depression, memory loss, inattention, fatigue, insomnia, hot flashes, sweating, etc.

1. Ensure a regular life

Maintain a regular work and rest schedule, pay attention to the combination of work and rest, avoid excessive fatigue, and ensure adequate sleep.

In addition, it is equally important to adhere to proper physical exercise. It is recommended that menopausal women do aerobic exercise 3 times a week (at least 30 minutes each time) and add anaerobic exercise 2 times a week (15 minutes each time).

It should be noted that you should exercise according to your physical condition! Don't exercise too hard all at once. Also, people with high blood pressure should try to avoid holding their breath when exercising.

I would also like to remind everyone to quit smoking and stay away from secondhand smoke. Studies have shown that smoking can bring forward the age of menopause.

2. Stay optimistic

Menopause is a normal physiological change process that may last for several months or even years, so some symptoms are inevitable and there is no need to be overly anxious.

You can participate in more recreational activities, such as playing mahjong, square dancing, etc., to enrich the fun of life and maintain an open-minded and optimistic attitude.

Image source: Publish

In addition, relatives and friends can give more comfort and care in spirit and life, and provide more understanding, consideration, care and encouragement to help menopausal women get through menopause easily.

3. Healthy diet

Eat a balanced diet to ensure balanced nutrient intake. The Dietary Guidelines for Chinese Residents (2022) recommends that you eat cereals, vegetables, fruits, livestock, poultry, fish, eggs, milk, soybeans, and nuts every day. Eat more than 12 kinds of food every day and more than 25 kinds of food per week.

Cereals and potatoes: 200-300g of cereals and potatoes every day. You can "mix and match" when cooking, by mixing rice, whole grains (black rice, corn, buckwheat, oats, etc.) and miscellaneous beans (mung beans, red beans, lentils, etc.).

Vegetables and fruits: 300-500g of fresh vegetables per day; 1 kind of fruit per day. Please note that juice cannot replace fresh fruit.

Meat and eggs: Eat 120-200g of meat and eggs every day. Eat seafood, such as fish and shrimp, at least twice a week.

Soybeans and nuts: Eat 25g of soybeans every day, which is equivalent to a handful with your hands, or eat soy products, such as 50g of tofu shreds, 400mL of soy milk, etc.; eat a handful of nuts every day, such as 2 walnut kernels or 10 to 15 peanuts.

Milk and dairy products: Consume 300~500g of milk or dairy products.

Water: Drink 1500~1700mL of water every day. Do not replace boiled water with other beverages. Do not drink or drink less sugary and carbonated drinks.

In addition, remember to eat less oil, less salt, control sugar, and limit alcohol.

4. Go to the hospital to seek professional help

Menopause is a normal stage of life, but it does not mean that you have to endure the discomfort it brings. If you feel that certain symptoms have affected your daily life, you must seek medical attention in time. You can go to the endocrine and metabolic clinic or the gynecological endocrinology clinic to seek help from professional doctors.

Reminder to everyone! Do not buy health products or nutritional supplements from outside, or take hormones on your own!

Image source: Photo Network

Correct understanding of menopause

Don't be ashamed of this necessary phase of life.

Scientific and effective health management

Make menopausal body, mind and life better

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] "Guidelines for the prevention and treatment of diseases in key populations of perimenopausal syndrome (menopausal syndrome)" Editorial Group, Peking Union Medical College Hospital, Chinese Academy of Medical Sciences. Guidelines for the prevention and treatment of diseases in key populations of perimenopausal syndrome (menopausal syndrome)[J]. Journal of Beijing University of Chinese Medicine, 2023, 46(8): 1048-1062. DOI: 10.3969/j.issn.1006-2157.2023.08.002.

[2] Chinese Society of Obstetrics and Gynecology, Menopause Group. Chinese Guidelines for Menopause Management and Menopausal Hormone Therapy 2023 Edition[J]. Chinese Journal of Obstetrics and Gynecology, 2023, 58(1): 4-21. DOI: 10.3760/cma.j.cn112141-20221118-00706.

[3] Zhang Shaofen, Yu Qi. Treatment strategies for perimenopause[J]. Advances in Modern Obstetrics and Gynecology, 2010, 19(3):4. DOI:CNKI:SUN:XDFC.0.2010-03-002.

[4] Guo Yinglu, Li Hongjun. Male menopausal syndrome[J]. Chinese Journal of Andrology, 2004, 10(8):4. DOI:10.3969/j.issn.1009-3591.2004.08.001.

[5] Chinese Preventive Medicine Association Women's Health Branch, Menopause Health Group. Menopausal Women's Health Guidelines (2015)[J]. Journal of Practical Gynecological Endocrinology (Electronic Edition), 2016, 3(02):21-32. DOI:CNKI:SUN:FKDZ.0.2016-02-012.

[6] Liu Dong'e. Physiological and pathological changes in women during perimenopause[J]. Chinese Journal of Practical Gynecology and Obstetrics, 2004, 20(8):2.

Content Production

Edit: 100% sweet

Map: Eastern Zhou Dynasty