Menopause is a natural process, not a disease. How to keep menopausal women healthy

Most women experience spontaneous menopause between the ages of 45 and 55. [사진=게티이미지뱅크]

Amenorrhea means that menstruation has stopped (menstruation). Amenorrhea is the absence of a menstrual period for one year after the last menstrual period. Amenorrhea is the permanent loss of the menstrual cycle due to loss of ovarian function. Most women experience spontaneous menopause between the ages of 45 and 55.

However, a medical expert argued that menopause should not be seen as a form of illness that requires medical treatment but should be accepted as a normal part of aging.

Marcia Hickey, Professor of Gynecology at the University of Melbourne in Australia, said in a commentary published in the British Medical Journal (BMJ): “Menopause is a natural part of aging and when positive aspects such as menstruation, pregnancy and stress are free from childbirth. control, older women “I want to be able to go through menopause with more confidence”.

“We should not see menopause as a strictly defined disease that requires medical attention,” Hickey said.

“Overemphasizing the negative aspects of menopause can harm women. People who are concerned about bothersome symptoms are more likely to develop them,” he added. In this spirit, and based on data from Healthline.com, etc., let’s find out how menopausal women who have reached menopause can overcome this period and strengthen their health in old age.

How to overcome the natural symptoms of menopause in women

During menopause, estrogen, the female hormone, decreases rapidly and metabolism slows down, resulting in rapid bone loss. Low bone density can lead to osteoporosis, which weakens and perforates bones.

When you reach menopause, it is easy to develop calcium deficiency. Therefore, it is good to eat foods like dairy products, fish and egg yolks that contain vitamin D regularly. Fruits such as citrus fruits, which are rich in vitamin C and beta-cryptoxanthin, also reduce the risk of osteoporosis.

Experts say, “To prevent osteoporosis, you need to have regular bone density tests.” “It is desirable to maintain bone health through regular exercise and calcium intake.”

Another common change in postmenopausal women is the rapid increase in belly fat. After menopause, hormonal changes cause decreased muscle mass, leading to a lower basal metabolism, leading to obesity.

When muscles lose strength, the strength that supports the spine is weakened. Also, if abdominal obesity is severe, the lower spine enters due to entry from the lower spine, which increases the risk of developing lordosis.

To reduce the risk of back disease caused by abdominal obesity, it is important to maintain bone mass through exercise, such as brisk walking or cycling. Foods high in salt should also be avoided as they aggravate obesity and interfere with calcium absorption.

At the same time, it is necessary to constantly train to strengthen the muscles around the abdomen and lower back, so that you do not become overweight and have a thick waist. Reduce your carbohydrate and fat intake and follow a low-calorie diet with fruits and vegetables.

As a good food for menopausal women, isoflavone-rich black beans are considered first. Isoflavones are similar to the female hormone estrogen and play a role in stimulating estrogen secretion in the body, hence they are called “phytoestrogens”.

In addition, beans also have the property of warming the body, which helps to improve poor blood circulation, which is a symptom of menopause. Milk is a food that helps menopausal women deal with the insomnia that menopausal women often suffer from.

Milk contains tryptophan, which is an essential amino acid. This component crosses the blood-brain barrier and enters the nerve cells of the brain and is used as a raw material for the production of the neurotransmitter serotonin.

Therefore, taking tryptophan from milk helps to improve insomnia, depression and anxiety among menopausal symptoms. Tryptophan is found in milk, oatmeal, cheese, yogurt, eggs, fish and nuts.

Pomegranates and peaches are also known to be good foods for postmenopausal women. Pomegranate contains an element called tannin, which is useful in improving high blood pressure and atherosclerosis. In the case of menopausal women, it is beneficial to eat pomegranate regularly because atherosclerosis usually occurs during menopause.

Plums are rich in anthocyanins, a type of flavonoid antioxidant. Anthocyanins help prevent chronic disease.

Studies have also found that prunes improve bone mineral density in postmenopausal women and help with weight loss in both men and women. In addition, plums contain boron, which increases female hormones.

Reporter Kwon Soon-il kstt77@kormedi.com

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