How to take care of yourself after menopause. Check out these tips for postmenopausal care.

　　female At a certain age, if there is menopause phenomenon, you need to take good care of yourself, so as to delay aging. Because at this time in the body of postmenopausal women, the ovaries have completely atrophied, estrogen is severely lacking, and various symptoms of menopause are very obvious. So the question is, how to take care of yourself after menopause? Next, I will introduce you to several postmenopausal care methods for your reference.

　　How to take care of yourself after menopause?

　　1. Breast self-examination

　　Women still have breast cancer after menopause disease risks, you should always do self-examination.

　　In addition, you can choose the right bra to help maintain the shape of your breasts and alleviate problems such as breast sagging.

　　2. Avoid sitting for long periods of time

　　Middle-aged women should avoid sitting for long periods of time and strengthen their waists exercise . Twist your waist, do some jogging, and supplement calcium and vitamin D appropriately to prevent low back pain And prevent bone stiffness and loosening.

　　3. Do more exercise to relieve stress

　　Feeling high or low is bad for everyone, both mentally and physically. healthy , especially postmenopausal women.

　　Postmenopausal women are more prone to anger, but this can be completely controlled. Emotional control can be done through diet or exercise. Practicing aerobic exercise such as yoga, swimming, and dancing can not only relax the body and mind, but also promote the body's metabolism, giving you the best of both worlds.

　　4. Wear less high heels

　　When people reach middle age, their bones become more porous and brittle. Therefore, after middle age, they should wear less high-heeled shoes and more often wear shoes with thicker soles to ensure the cushioning capacity of the shoes and reduce pressure on the soles of the feet.

　　5. Control your diet

　　Control a balanced diet, eat less high-fat foods, and strengthen heart function exercises without damaging bones. Under the guidance of a doctor, hormone replacement therapy starting from early menopause is also beneficial to cardiovascular protection.

　　6. Estrogen supplementation

　　Sesame is known as the "magician rich in vitamin E". It can promote the development and perfection of the ovaries, increase the number of mature egg cells, and stimulate the secretion of estrogen. Conducive to the synthesis of estrogen and progesterone.

　　Brown sugar is rich in trace elements and has a very good effect on replenishing blood in women. Long-term use is very beneficial to the stability of estrogen levels. There are also natural estrogenic foods such as black beans, wolfberry, peanuts, barley, black rice, and royal jelly.

　　7. Delay menopause

　　Women before and after menopause often experience menstrual disorders, low sexual desire, early menopause, skin Loss of luster, back pain, and osteoporosis are all symptoms of menopause. premature ovarian failure There is a direct relationship.

　　Eat more beans, black beans and other legumes, which can lower cholesterol, prevent arteriosclerosis, and maintain ovaries； Eat more foods with kidney-tonifying, nest-raising, and female-regulating effects, such as black rice, fleece-flower root, purple Grape , silky chicken, etc. Eat less sugar and fatty foods, and especially limit the intake of animal fats and fatty meats.

　　8. Supplement nutrition

　　(1), calcium tablets

　　Menopause means that women begin to enter old age, and the estrogen in the body decreases, so it is easy to cause the loss of calcium in the body. Therefore, if you want to delay aging, you must supplement more calcium. Taking calcium tablets is a good way to supplement calcium.

　　(2), vitamins

　　B vitamins can protect nerve The system operates normally and the mental state is improved. Only with a better mental state can the human body delay aging.

　　(3), soy isoflavones

　　After the menopause, the secretion of estrogen in the body of female friends will decrease a lot, and women will begin to age. Nowadays, most of the skin care products for women contain soy isoflavones. This substance can supplement the body's estrogen, improve osteoporosis and bone hyperplasia, and can also delay aging and eliminate free radicals.

　　(4) Collagen

　　Women age faster after menopause, so collagen supplement is very important. Eating more collagen-rich foods can delay the aging of female friends. Because collagen is the main raw material for the growth of skin cells, one of the characteristics of female aging is wrinkles on the skin, so eating more collagen can help female friends have better skin, saying goodbye to aging.

　　9. Diet therapy to maintain ovaries

　　A large amount of estrogen is secreted by the ovaries. If the estrogen in the body continues to be lost due to other reasons, it will inevitably increase the pressure on the ovaries. Just like a machine with a high load, problems will occur sooner or later. Balance estrogen in the body, relieve pressure on the ovaries, and help maintain the ovaries. But you must not blindly supplement. You should choose phytoestrogens with balancing and conditioning effects, such as soybeans, lentils, cereals, wheat, black rice, sunflower seeds, onions, etc. Use soybeans, red beans, and black beans to make soy milk and drink it every day.