Following the "rounding off" rule can help you avoid menopause

The latest statistics show that women's menopausal symptoms have appeared five years earlier. Among approximately 100 patients with menopausal syndrome, 20% are under 40 years old, and most of them are white-collar women. Let our experts briefly introduce to you how to supplement women’s diet, we hope it will be helpful to you!

However, experts say that this "crisis" can be eliminated or alleviated, but the prerequisite is to pay attention to health care. In addition to life care and exercise, diet conditioning is also very important. Not only should we eat in moderation and balance nutrition, but we should also pay attention to "food supplements", and the principle is "rounding up".

Women's dietary supplements should follow the principle of "rounding off"

The spleen and stomach of middle-aged women are often weaker than those in their youth. Therefore, women should follow the dietary principle of "rounding up" when it comes to dietary supplements.

1. The “Four-Rest” Principle

1. Reduce the intake of saturated fat (fat intake should account for less than 30% of total daily calories).

2. Reduce cholesterol intake (daily intake recommended to be less than 400 mg).

3. Get rid of excess salt (daily sodium intake should be 3200 mg - about 8 to 10 grams of table salt or less).

4. Give up excessive drinking (a little drinking can make you happy, but don’t drink too much).

2. The “Five-Entry” Principle

1. Supplement foods rich in carotene, vitamin C and E in appropriate amounts.

2. Eat more fiber-rich foods, such as whole grains, vegetables and fruits. Fiber-rich fruits and vegetables include bean sprouts, radishes, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, apples, oranges, etc. These foods help the secretion of digestive juices, increase gastrointestinal motility, and promote the excretion of cholesterol.

In addition, onions and garlic have good lipid-lowering and digestive benefits. Fungus and shiitake mushrooms can replenish qi and strengthen the body. In summer, fruits are on the market in large quantities. You should eat more fruits rich in vitamin C, such as kiwi, hawthorn, and sea buckthorn. They can help relieve hypercholesterolemia and promote iron absorption.

3. Drink more water, a glass of boiled water in the morning and evening to ensure that the blood is not too viscous due to lack of water. Viscous blood can lead to hypoxia and pigment deposition in the brain, causing premature aging.

4. Eat more soy products to supplement plant protein in moderation. Such as tofu, tofu pudding, soy milk, and dried tofu, because they are good plant proteins.

5. Consume plenty of calcium-rich foods, such as milk, bone soup, etc., to prevent osteoporosis.

After middle age, women's estrogen secretion begins to decrease, and they may experience edema and high blood pressure. Therefore, they should reduce their salt intake and control it to 3-5 grams per day. It is also important to increase the absorption of calcium and iron. When the estrogen level in the body decreases, the anabolism of bone tissue decreases, making osteoporosis more likely to occur and increasing the incidence of fractures.

Taking in 1000 mg of calcium every day can reduce diastolic blood pressure by about 6%. Calcium can also maintain the excitability of nerves and muscles. Therefore, middle-aged female friends can cope with the arrival of menopause due to the decrease of estrogen in the body by eating according to the "rounding up" principle, and prevent various diseases including cardiovascular disease and the occurrence of Alzheimer's disease.