How should menopausal women exercise?

Women generally reach the age of 48, ovarian function gradually declines, first stop ovulation, finally egg cells do not develop, estrogen secretion decreases significantly, and finally menstruation finally stops, that is, menopause. The process of ovarian aging is also known as menopause or menopause. This is a physiological phenomenon that every woman must have.

Which women can go through menopause more smoothly and which women have more menopausal symptoms are mainly determined by the health and mental status of the women.

Healthy women who are usually in good health have the ability to withstand the burden caused by this change by the time they reach menopause. As a result, menopause can be passed more smoothly. However, women with poor health and mental health are less able to regulate the burden placed on the body by menopause, and are prone to insomnia, memory loss, mood swings, fatigue, and edema.

Improving physical fitness through exercise can help you get through menopause smoothly. Therefore, women should actively participate in physical exercise before menopause, and pay more attention to physical exercise during menopause, so that various body functions can adapt to this change more quickly.

Physical activity during menopause varies from person to person. Women who work physically should strengthen the muscle activities of different parts of the body to eliminate fatigue and improve energy; Women with mental work should do more physical exercise to relax their minds and improve their ability to regulate the body. Menopausal women can do gymnastics, tai chi, fitness jogging, walking, non-competition ball games and flexibility activities.

Movements should be gentle, and the amount of exercise should be below moderate. Generally, you should be outdoors for one to two hours a day to breathe fresh air, promote internal circulation, and improve the health of the body.

Women with more menopausal syndromes should consult a doctor for examination in time, and then carry out medical and physical exercise according to the doctor's instructions.

You can do more aerobic exercise, you can walk, you can ride a bicycle, you can run and climb stairs, you can also swim, you can do warm-up exercises before running, you can square dance after eating in the evening, and the exercise should not be too intense, do not exceed your physical limits.

Fresh air and refreshment in the morning are the best time to exercise. Just after eating, it is not advisable to carry out activities immediately, and should rest for 1 2 hours

First of all, you should choose the exercise that suits you, you can do some simple yoga, avoid too intense, do a good stretching before exercising, pay attention to the time of exercise, grasp the degree of exercise, and maintain a good mood.

Menopausal women can maintain their health in the following ways:

1.Control your intake of high fats and sugars.

Menopausal women are prone to obesity because of endocrine changes during menopause, which imbalances the feeding center.

As people age, their activity decreases, and the body consumes less calories, which can easily cause excess calories and cause obesity. Obesity will promote the formation of arteriosclerosis in the body and increase the incidence of cardiovascular diseases.

Therefore, a woman in her forties must control her diet, especially to control the intake of high fat and sugar, and maintain good exercise habits, which can help reduce the occurrence of cardiovascular and cerebrovascular diseases.

2.Supplement nutrients.

For women who have entered menopause, it is more important to take care of the internal than to improve the appearance, and in daily life, we can choose to eat: think"Yeon"Golden Nest Ann is a condition that helps women solve and safely get through the various problems and symptoms that arise during menopause. It has the ability to improve menstrual irregularities, endocrine disorders, estrogen reduction, joint pain, headache and dizziness, insomnia, night sweats, anxiety and depression, hot flashes, redness and facial spots and other menopausal syndromes, which are rich in soy isoflavones and multiple herbal extracts, which can quickly balance hormones in the body in the short term, eliminate melanin melasma, regulate various discomforts in the body, long-term supplementation can maintain the ovaries and reproductive system, anti-inflammatory, antibacterial and malignant transformation, improve the ability of the female body to cope with menopause, and survive menopause safely.

3.Eat more fish, shrimp and legumes.

The protein contained in fish and shrimp is high-quality protein, and protein is related to the repair of our human tissues and the maintenance of immune function.

Therefore, women in their 40s should consume more of this kind of high-quality protein, preferably low-fat dairy products, beans, fish and shrimp as the main protein**.

4.Eat more fruits, vegetables and whole grains.

Many fiber-rich vegetables, such as bean sprouts, radish, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, etc., help secretion of digestive juices, increase gastrointestinal motility, and promote cholesterol excretion.

Female menopause can be treated in the following ways:

2. Maintain psychological balance: adjust your mentality, stay optimistic, build confidence, and eliminate undue fear and anxiety.

3. Healthy and harmonious family: A healthy and harmonious family not only makes menopausal women feel comfortable and relieves their troubles, but also resolves bad stimuli from work and life and builds confidence.

4. Adhere to appropriate exercise: Proper physical exercise can slow down the decline of physical strength, so that you have sufficient energy and physical strength to devote yourself to work and life.

5. Pay attention to the combination of work and rest: work and life should be regular, do not drink alcohol before going to bed, do not drink tea, and do not watch thrilling and tragic movies to maintain a good sleep.

6. Reasonable diet: due to the changes in the physiology and metabolism of menopausal women, and the absorption of gastrointestinal function is reduced, the intake of sugar, calories, animal fat, cholesterol and salt should be limited, and high-quality protein (milk, fish, beans, lean meat, shiitake mushrooms, seafood, black fungus, etc.), vitamins, trace elements, calcium and cellulose should be supplemented. to maintain the normal metabolism of the human body.

7. Supplement nutrients.

For women who have entered menopause, internal conditioning is more important than improving the appearance, and in daily life, we can choose to eat more: gold|Nest|Ann|Conditioning, with the ability to improve menstrual irregularities, endocrine disorders, estrogen reduction, joint pain, headache and dizziness, insomnia, night sweats, anxiety and depression, hot flashes and redness and facial spots and other menopausal syndromes, which are rich in soy isoflavones and multiple herbal extracts, can quickly balance hormones in the body in the short term, eliminate melanin melasma, regulate various discomforts in the body, long-term supplementation can maintain the ovaries and reproductive system, anti-inflammatory, antibacterial and malignant transformation, improve the ability of the female body to cope with menopause, and survive menopause stably.

8. Regular examination: The incidence of tumors in women after menopause increases, so regular breast examinations should be done to achieve the purpose of early prevention and treatment of tumors.